Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Strength: Arm Accessory Work 5 Sets  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (10 Minute Cap)  ——————————————————————————————————– Workout: Open Workout “23.2” 23.2A – AMRAP x 15 Minutes  -Immediately into.. 23.2B – 5 Minutes  ——————————————————————————————————– Scaled Version: Open Workout “23.2”  23.2A – AMRAP x 15 Minutes  -Immediately… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 5 Rounds  -In remaining time complete max reps of:  *Score is total # of power snatches completed across all 5 rounds  ——————————————————————————————————– Cardio Option: Every 4 Minutes… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *Score is total # of Rounds + Reps completed in 20 Minutes  Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats are coming from the floor  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals (10 Minutes ON / 2 Min Rest)  -In remaining time AMRAP of:  *Two scores – Rounds + Reps for each interval  ——————————————————————————————————– Cardio Option: 2 Intervals… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– 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 –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  *Partner up with someone for the pregame  *Partner B staggers a minute behind ——————————————————————————————————– Workout: Open Workout “23.1”  AMRAP x 14 Minutes  Masters RX Version (55+ and over)  ——————————————————————————————————– Scaled Version: AMRAP… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Shoulder To Overhead (17 Minutes)  *Last test day of our cycle, go for the PR!! ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *Score is total # of calories completed… Read more »