Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets x 5 Reps  *Light percentages so focus on FORM!!! *Rest between sets *If you missed week 1, use today as a make up day  ——————————————————————————————————– Workout: AMRAP x 16 Minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  *If you are rope climbing, sub 1 rope climb after round 2  ——————————————————————————————————– Workout: For Time  -into-  12 – 9 – 6  4 – 3 – 2  -Then- -into- 3 Rounds  *CRX: Barbell… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  *Light percentages so focus on good squat positions  *Bracing your core, weight in heels, torso upright  *If you missed week 1 use today as a makeup… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  Complete 2 Rounds of:  -Then- Complete 2 Rounds of:  *Once you complete 4 rounds you start back from the top *HSPU can be strict… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *RX+ Weights: (135/95)(155/105)(185/115) (RX Reps)  *CRX Weights: (155/105)(185/115)(205/125) (8-4-2 Reps)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *Warm Up Rep Scheme: *New Strength Cycle: Base Building  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Chipper – For Time  *RX+: 12 PS (135/95) / CRX: 12 PS (155/105)  ——————————————————————————————————– Cardio Option: Chipper – For Time  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Strength: Deadlift (17 Minutes)  *Warm Up Rep Scheme: *New Strength Cycle: Base Building  ——————————————————————————————————– Workout: 4 intervals (3 Minutes ON / 1 Min OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 5 – 3 – 1  10 – 6 – 2  -then-  -then- 1 – 3 – 5  2 – 6 – 10  -into- *RX+: (185/115)… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Warm Up Rep Scheme: *New Strength Cycle: Base Building  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: Bar Muscle Ups (9 – 7 – 5 Reps)  ——————————————————————————————————– Cardio Option: For Time  -Then-… Read more »