Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 1 Rep  *Make sure you have a spotter for all of your working sets  ——————————————————————————————————– Workout: Ladder x 14 Minutes  4, 6, 8, 10, 12, 14, 16, 18,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1  -Then- *CRX: Deadlifts (225/155)  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 1 Rep  *Small jumps and focus on technique as you warm up  *Be explosive during working sets  *If you fail at 95%, drop to 90% and finish sets there … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -into- 2 Rounds  -into- 2 Rounds  -Then- *RX+: Power Cleans (135/95)(155/105)(185/115)  *CRX: Same weights as RX+ / Bar/Ring MU (5-4-3)  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 1 Rep  *HEAVY WEEK!!  *Use belt, knee sleeves, lifters if you have them  *If you fail at 95% back the weight to 90 and finish there  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / :90s OFF)  Interval 1:  2 Rounds  -in remaining time complete: Interval 2:  2 Rounds  -in remaining time complete: Interval 3:  2 Rounds  -in… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then-  4 Rounds  -Then- *RX+: 7 Squat Cleans (185/115)  *CRX: 5 Squat Cleans (205/125)  ——————————————————————————————————– Cardio Option: For Time  -Then-  4 Rounds  -Then- ——————————————————————————————————– Core: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets  *Make sure you have a spotter nearby for your working set  *Rest at least :90s – 2 Min between working sets  ——————————————————————————————————– Workout: For Time  4 Rounds  *CRX: DB… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 minutes (not including 0:00) complete: *One score – rounds + reps completed in 20 minutes  *Rope Climbs Scaling Options:  ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets  *Low amount of reps to get through so make each one count *No touch n’ go – dial in set up every single time  *Be aggressive through extension and rest… Read more »