Workout of the Day

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Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time, AMRAP of:  *Two hand touch standard for burpees *Score is total # of rounds + reps completed in remaining time  ——————————————————————————————————– Cardio Option: AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 1 – 2 – 3 – 4 – 5  3 – 6 – 9 – 12 – 15  -Then- -Into- 5 – 4 – 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *Warm Up Rep scheme: ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *Score is total # of Rounds + Reps completed in 15 Minutes  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / :90s OFF)  -In remaining time complete: Rd1: RX (115/85) / CRX (155/105)  Rd2: RX (135/95) / CRX (185/115) Rd3: RX (155/105) / CRX (205/125)  *3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  *Warm Up Rep scheme: ——————————————————————————————————– Workout: 4 Rounds (1 Min Stations / NO Transition)  *4 Scores – Total accumulated reps for each round  *ONE DB on the step ups – hold however… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Toss in some jump rope practice (SU/Crossovers/DU) ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  *Jump Rope Scaling Options:  ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes) *Retest Week! Be aggressive and go for the PR! ——————————————————————————————————– Workout: For Time  -Then- 21 – 15 – 9  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- 21 – 15 – 9 … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time  -Into- 11 – 9 – 7  -Then- -Into- 9 – 7 – 5  -Then- -Into- 7 – 5 – 3  ——————————————————————————————————– Cardio Option: For Time  -Into- 11 – 9… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF) -In remaining time AMRAP of:  Rd1: 5 Box Jumps (24”/20”) / 5 Power Cleans (135/95)  Rd2: 5 Box Jump Overs… Read more »