Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————– Workout: 3 intervals (6 Min ON / 2 Min OFF)  Intv1:  -in remaining time complete: Intv2:  -in remaining time complete: Intv3: -in remaining time complete: *Rx+: (115/85) (135/95) (155/105)… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)  4 Sets x 1 Rep  *Make sure to rest between working sets  ——————————————————————————————————– Workout: For Time 3 Rounds  *RD1: 20 Burpees to target (pull up bar)  *RD2: 20 Burpees to a… 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: *Rx+: 2 S2OH (185/125) OR 4 Bar/Ring MU  *CRx: 2 S2OH (185/125) AND 4 Bar/Ring MU *One… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 15 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30…. Etc … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds -THEN- -into- 3 Rounds -THEN- *CRx: Handstand Walk (30 ft / 10 ft sections) ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds -THEN-… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Clean/Front Squat Complex (17 Minutes) 4 Sets  1 Hang Clean + 1 Clean + 1 Front Squat  ——————————————————————————————————– Workout: 4 Rounds  -Rest 1 minute at the completion of each round  *Score is total time to… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: Chipper For Time  -THEN- -THEN- *CRx: 21 Pull Ups – 15 C2B Pull Ups – 9 Bar MU ——————————————————————————————————– Cardio Option: 500 Meter Run  -THEN- -THEN- ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  -in remaining time AMRAP of:  *Rx+: 2 Squat Cleans (185/115)  *CRx: 2 Squat Cleans (205/125)  *One score: total # of rounds + reps completed… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: For Time  4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– 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… Read more »