Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -in remaining time complete: *CRX: Max Wall Walk Complex 1 Rep=(1 WW + 1 WFHSPU)  *One score: total # of Wall Walks accumulated  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Make sure you rest between sets  *Focus on bracing your core  ——————————————————————————————————– Workout: For Time  -Then- 15 – 12 – 9 – 6  -Then- *CRX: Bar/Ring Muscle Ups (5-4-3-2)  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Barbell should be done unbroken *One score: total # of calories completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: For Time  *DB must be held in the suitcase position – can switch your arms any time ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets x 5 Reps  *Make sure you rest between working sets  *Focus on bracing your core and on the bar path  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *Single Under Scaling: *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -Then- -into-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets x 4 Reps  *Complete the 2 cleans first before the 2 hang cleans  *Can drop between cleans but not between hang cleans *Focus on being aggressive and fast under… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then-  3 Rounds  *RX+: 8 PS (135/95) OR 6 Wall Facing HSPU *CRX: 8 PS (135/95) AND 6 Wall Facing HSPU *HSPU Scaling Options: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 – test your 1RM today  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *DB can be held any style … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  1 Round  -then- 2 Rounds  -then- 4 Rounds  *CRX: Bar/Ring Muscle Ups (8 – 4 – 2)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -then- 2 Rounds  -then- 4… Read more »