Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds ODD Rounds (1 and 3): -In remaining time, max reps: Even Rounds (2 and 4): -In remaining time, max reps: *Two Scores: ——————————————————————————————————– Cardio Option:… Read more »
WOD: Saturday, December 16th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time -Then- 2 Rounds -Into- 2 Rounds -Into- 2 Rounds -Then- *CRX: 3 – 2 – 1 Squat Cleans (225/145) ——————————————————————————————————– Cardio Option: For Time -Then- 2 Rounds -Into- 2… Read more »
WOD: Friday, December 15th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) *Make sure you are sticking with the style that you decided on from week1 ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) *Pick up where you leave… Read more »
WOD: Thursday, December 14th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM ——————————————————————————————————– Workout: For Time 2 Rounds ——————————————————————————————————– Cardio Option: For Time 2 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, December 13th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes) ——————————————————————————————————– Workout: AMRAP x 15 Minutes *Every time you break complete: *Score is total # of wall balls completed in 15 Min *Switch sides on DB after 5 reps *If staying… Read more »
WOD: Tuesday, December 12th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (6 Minutes On / :90s Off) AMRAP x 6 Minutes of: Rep Schemes *CRX: Bar/Ring Muscle Ups (3-2-1 Reps) ——————————————————————————————————– Cardio Option: 3 Intervals (6 Minutes… Read more »
WOD: Monday, December 11th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Clean (17 Minutes) *Focus on form and speed, not so much touch n’ go ——————————————————————————————————– Workout: 3 Rounds *CRX: 20 Alt Pistol Squats ——————————————————————————————————– Cardio Option: 3 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Sunday, December 10th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP x 18 Minutes *Every 3 Minutes (not including 0:00) complete: *CRX: 3 Squat Snatches (135/95) *Score is total # of Calories completed in 18 minutes ——————————————————————————————————– Cardio Option: AMRAP x… Read more »
WOD: Saturday, December 9th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- 4 Rounds -Then- *Two hand touch on the burpees ——————————————————————————————————– Cardio Option: For Time -Then- 4 Rounds -Then- ——————————————————————————————————– Strength: Bench Press ——————————————————————————————————– Core: 4… Read more »
WOD: Friday, December 8th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) *Pick which style of s2oh that you want to work on for this cycle *Strict Press, Push Press, Push Jerk, Split Jerk ——————————————————————————————————– Workout: AMRAP x 16 Minutes *Every 4… Read more »
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