Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *CRX: Squat Clean Weights (135/95),(155/105), (185/115) ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Spend extra time on your warm up sets  *Technique, technique, technique!!! ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 5 Minutes (including 0:00) complete: *Score is total # of Rounds + Reps completed… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 7 Minutes x 3 Intervals  -In remaining time, complete a ladder: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…  *Two hand touch on burpees to a target … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Warm Up Rep Scheme: 5-5-3-3-1-1-1-etc.. New Strength Cycle: ——————————————————————————————————– Workout: For Time  5 Rounds  *Rest 1 Minute b/w rounds  ——————————————————————————————————– Cardio Option: For Time  5 Rounds  *Rest 1 Minute b/w rounds … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 2 Minutes  -Rest :30s- AMRAP x 4 Minutes  -Rest 2 Minutes and repeat-  *3 Scores: *Handstand Push Up… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 Min x 5 Rounds  *Starting weight should be around 65-70% of 1RM  *Athletes choice on increasing the weight  *Can keep the weight the same ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc..  -Rest 2 Minutes-  Part B – For Time  *Two… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- 4 Rounds  *CRX: (115/85) // (155/105)  ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 6 Minutes x 3 Intervals -in remaining time, AMRAP of:  *Pick up where you leave off after the run  *One score – total rounds + reps completed across all 3… Read more »