Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- Ladder x 8 Minutes 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 etc… -Rest 2 Minutes and Repeat- … Read more »
WOD: Monday, March 18th, 2024 (Burpee Day 49)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes) *New Strength Cycle: ——————————————————————————————————– Workout: For Time 4 Rounds *Rest 1 Minute at the completion of each round Score is total time including the rest times ——————————————————————————————————– Cardio Option: For Time … Read more »
WOD: Sunday, March 17th, 2024 (Burpee Day 48)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF) -In remaining time AMRAP of: Intv1: 8 Box Jump Overs (24”/20) / 4 Power Cleans (135/95) Intv2: 6 Box Jumps… Read more »
WOD: Saturday, March 16th, 2024 (Burpee Day 47)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: Open Workout “24.3” For Time – 15 Minute Cap 5 Rounds -Rest 1 Minute- 5 Rounds *Scaled: *Masters 55+ RX: ——————————————————————————————————– Core: 4 Rounds
WOD: Friday, March 15th, 2024 (Burpee Day 46)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then complete: 5 Rounds *If you struggle with the run scale to an 800 Meter Run *Wall Walk Scaling Options: ——————————————————————————————————– Cardio Option: For Time -Then… Read more »
WOD: Thursday, March 14th, 2024 (Burpee Day 45)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Practice rope climbs if you are doing them in the wod ——————————————————————————————————– Workout: AMRAP x 20 Minutes *Every 4 Minutes (including 0:00) complete: *Score is total # of rounds +… Read more »
WOD: Wednesday, March 13th, 2024 (Burpee Day 44)
Warm-up: Group Dynamic ——————————————————————————————————– Barbell Endurance: Burpee – Front Squat EMOM EMOM x 5 Minutes -Rest 1 FULL Minute- EMOM x 5 Minutes ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds Odd Rounds (1 and 3): -In remaining time complete… Read more »
WOD: Tuesday, March 12th, 2024 (Burpee Day 43)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -into- 12 – 10 – 8 -Then- -Into- 36 – 30 – 24 ——————————————————————————————————– Cardio Option: For Time -into- 12 – 10 – 8 -Then- -Into-… Read more »
WOD: Monday, March 11th, 2024 (Burpee Day 42)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / 2 Minutes OFF) -In remaining time complete max reps of: INTV1: (135/95) INTV2: (155/105) INTV3: (185/115) *DB must be held in the… Read more »
WOD: Sunday, March 10th, 2024 (Burpee Day 41)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- 2 Rounds -Into- -Then- 2 Rounds -Into- -Then- 2 Rounds *RX+: CRX: Same Gymnastics progression as RX+ ——————————————————————————————————– Cardio Option: For Time -Then- 2 Rounds … Read more »
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