Workout of the Day

Group Dynamic Warmup: —————————————————————————————————- Strength: Clean (17 Minutes)  *Make sure you are testing squat or power from week 1  *Don’t rush to max out / focus on warm up sets!  ——————————————————————————————————–  Workout: Ladder x 15 Minutes  -Then in remaining time,… 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+: 8 Thrusters (115/75) OR 4 Bar/Ring MU  *CRx: 8 Thrusters (115/75) AND 4 Bar/Ring MU  *Score… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  *Retest week is here! Be aggressive and shoot for the PR *Bring out belts, weightlifting shoes, knee sleeves ——————————————————————————————————–  Workout: Every 5 Minutes x 3 Rounds  Buy in: 2 Rounds  -in… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: For Time  -THEN- -THEN- *Strict Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -THEN- -THEN- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *HC/FS Complex:  ——————————————————————————————————–  Workout: For Time  Buy in: 400 Meter Run -THEN- 10 Rounds  -THEN- Buy out: 400 Meter Run *Rx+: Complex (155/105) / CRx: (185/125)  *HC/FS Complex:  ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Jerk (17 Minutes)  4 Sets x 1 Rep  *Heavy single week! Focus on technique during warm ups *If you fail at 95% back it down to 90% and finish there ——————————————————————————————————–  Workout: Every 4 Minutes… Read more »

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

Group Dynamic Warmup: —————————————————————————————————- Strength: Clean (17 Minutes)  4 Sets x 1 Rep  *Heavy single week! Focus on technique during warm ups *If you fail at 95% back it down to 90% and finish there ——————————————————————————————————–  Workout: AMRAP x 15… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 2 Rounds  -THEN- -into- 2 Rounds  -THEN- -into- 2 Rounds  *CRx: (135/95) / (155/105) / (185/115)  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -THEN-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  4 Sets x 1 Rep  *Last week of % work / retest next week!  *Bring out belts and WL shoes if needed  *If you fail at 95% back it down to… Read more »