Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Every 2:30 x 5 Rounds  *Back Squats start at 65% of 1RM  *Athletes choice if they want to increase or keep weight the same *Squats must maintain the “speed” element to them  ——————————————————————————————————– Workout: Every… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: 2 Rounds  *Handstand Push Up Modifications:  ——————————————————————————————————– Cardio Option: 2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats are from the floor ——————————————————————————————————– Workout: 5 Rounds (3 Min On / 1 Min Off)  *Pick up where you leave off after rest period *Score is total # of rounds +… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Increase the weight each round  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -In remaining time complete an AMRAP of:  Intv1: 8 Deadlifts (155/105)  Intv2: 4 Power Cleans (155/105)  Intv3: 2… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Into- 2 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  -Into- 2 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete:  *Score is total # of rounds + reps completed in 18 Minutes  *CRX: 2 Squat Cleans (185/125)  ——————————————————————————————————– Scaled Option:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you need some DU practice, throw in a few reps  ——————————————————————————————————– Workout: Open Workout “23.3” RX Version: In a 6 Minute window complete: *If completed by 6 minutes, add… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 5 Rounds  *Rest 1 Minute at the completion of each round  *Score is total time to complete all 5 rounds INCLUDING rest time  *Don’t forget to input your score into SugarWOD… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  ODD Rounds (1, 3, and 5): -In remaining time complete max reps of:  EVEN Rounds (2, 4, and 6):  -In remaining time complete max… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes  *3 Seperate scores – Rounds + Reps for each AMRAP … Read more »