Workout of the Day

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  *Rx+: (135/95) / *CRx: (155/105)  *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  1 Round  -THEN- 2… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  *Warm Up Rep Scheme:  *New Strength Cycle (3x per week):  ——————————————————————————————————–  Workout: Every 4 Minutes x 4 Rounds  -in remaining time complete: *One score: total # of squat cleans accumulated ——————————————————————————————————–… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: 4 intervals (4 Min ON / 1 Min OFF)  AMRAP x 4 Min  *Pick up where you leave off after rest period  *One score: total # of rounds… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 7 – 9 – 11 -THEN- -into- 5 – 7 – 9  -THEN- -into- 3 – 5 – 7  *CRx: Bar MU (3-4-5 / 2-3-4… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength-Endurance: Every 2:30 x 4 Rounds  *Rx: (135/95) / *Rx+: (155/105) / *CRx: (185/125)  *Barbell can come from the ground or rack  *Any style of S2OH / Must be done UB  ——————————————————————————————————–  Workout: Ladder x 14… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 3 intervals (6 Minutes ON / 2 Min OFF)  Intv1:  -in remaining time complete AMRAP of:  Intv2:  -in remaining time complete AMRAP of:  Intv3:  -in remaining time complete AMRAP of:  *Three… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 15 – 12 – 9 – 6 – 3  5 – 4 – 3 – 2 – 1  -THEN- -into- 3 – 6 – 9… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: *CRx: 6 Power Snatches (135/85) *One Score: total # of rounds + reps completed in 20 mins… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength-Endurance: Every 2:30 Min x 4 Rounds  *Rx: (205/125) / *Rx+: (245/155) / *CRx: (275/185)  *Squats should be unbroken every round  ——————————————————————————————————–  Workout: For Time  -THEN- -THEN- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 3 intervals (5 Min ON / 2 Min OFF)  Intv1: 1 Round  -in remaining time complete: Intv2: 2 Rounds  -in remaining time complete: Intv3: 3 Rounds  -in remaining time complete: *Three… Read more »