Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -THEN- -into- -into- -THEN- *Rx+: HPS (115/75) (Same Reps as Rx) *CRx: HPS (135/95) (Same Reps as Rx)  ——————————————————————————————————– Cardio Option: For Time  -THEN- -into- -into-… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 then use today as a makeup day  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  -Every 3 Minutes (not including 0:00) complete: *One… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *Barbell comes from the ground  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *CRx: 6 S2OH (165/105)  *One score: total rounds completed + partial reps  *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option:… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -THEN- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds  -THEN- -into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Strength: Clean/Front Squat Complex (17 Minutes)  4 Sets of: 2 Hang Cleans + 2 Cleans + 2 Front Squats  *Each set consists of 6 total reps *If you missed week 1 use today as a makeup… Read more »

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: *CRx:… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 11 – 9 – 7  -THEN- -into- 3 Rounds *Rx+: Barbell (185/115) OR Strict Handstand Push Ups  *CRx: Barbell (185/115) AND Strict Handstand Push Ups … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)  *Bar comes from the rack  *Focus on an aggressive leg drive  *Push Jerks are not allowed  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *One score: total # of rounds + reps completed … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -THEN- -into- -into- -THEN- *Barbell should be done in sets of 4-6 Reps at least  ——————————————————————————————————– Cardio Option: For Time  -THEN- -into- -into- -THEN- *DB does not have to… Read more »