Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps of:  *Two Scores- Total # of TTB and ABSU  ——————————————————————————————————– Cardio Option: Every 5 Minutes x 4 Rounds  -In… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats come from the ground (can power or squat clean the bar) ——————————————————————————————————– Workout: AMRAP x 21 Minutes  *Every 3 Minutes (not including 0:00) complete: *CRX: 5 Front Squats (185/115)  *Score is total… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *:01s pause at your chest on every single rep  ——————————————————————————————————– Workout: For Time  -then- 4 Rounds  -then- *DB Hang Clean and Jerks are 4 reps per… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 7 Minutes … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes) 4 Sets x 3 Reps  *Make sure you are sticking with either the squat or power from week 1 ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -in remaining time complete max… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Throw in some rope climbs for practice  ——————————————————————————————————– Workout: 2 Intervals (9 Minutes ON / 2 Minutes OFF)  -In remaining time, AMRAP of:  *Two Scores – Rounds + Reps for… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *Light Percentages so focus on correct squat positions!  *Be explosive out of the bottom of the squat  *If you didn’t test last week, use today as… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds w/ a Partner  ——————————————————————————————————– Workout: Partner AMRAP x 20 Minutes  Partner A  Partner B  *Handstand Push Up Modifications: *Once Partner A completes a FULL round partners will then switch  *ONE machine but can… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Chipper (30 Min Cap)  *CRX: 10 Power Cleans (205/135) / (30″/24″) box on BJ’s ——————————————————————————————————– Cardio Option: Chipper (30 Min Cap)  ——————————————————————————————————– Accessory Work: Bicep Curls  4 Sets … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Focus on correct pressing positions in your warm up reps *FULL RANGE OF MOTION!  ——————————————————————————————————– Workout: 2 Intervals (6 Minutes ON / 2 Minutes OFF)  -Then in remaining time AMRAP of: … Read more »