Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Thruster (17 Minutes)  4 Sets  *Focus on being explosive out of the squat  *Rest between sets  *Belt, knee sleeves, wrist straps, lifters are all helpful  ——————————————————————————————————– Workout: For Time  -Then- -Then- *DB can be held… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *One score – total # of Calories completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 12 – 9 – 6  -Then-  -Into- 9 – 6 – 3  -Then- -Into- 6 – 3 – 1  *RX+ Weights: (135/95)(155/105)(185/115)  *CRX: Same weights… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Make sure you rest between sets ——————————————————————————————————– Workout: Ladder x 16 Minutes  2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… *After each round complete: *One score: Last FULL… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 22 Minutes  *One score – total # of rounds + reps completed in 22 mins ——————————————————————————————————– Cardio Option: AMRAP x 22 Minutes  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Stick with Power OR Squat from week 1  *No Touch n’ go reps – all reps should be drop singles  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -in remaining time complete:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you plan on rope climbing then toss some in  ——————————————————————————————————– Workout: For Time  1 Round  -Then- -Into- 2 Rounds -Then- -Into- 3 Rounds *Rope Climb Scaling Options: ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Thruster (17 Minutes)  *From the floor or rack (Whichever you chose on week 1) *Be explosive out of the bottom  ——————————————————————————————————– Workout: For Time  -Then- 10 – 20 – 30 – 20 – 10  -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -in remaining time complete: Even Rounds (2 and 4):  -in remaining time complete: *Two Scores: ——————————————————————————————————– Cardio Option: Every 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill Work: Pull Ups (Kipping and/or butterfly) 20 – 25 Minutes of: ——————————————————————————————————– WOD Prep: 3 Rounds (10 Min Cap) ——————————————————————————————————– Benchmark WOD: “BRADSHAW”  10 Rounds