Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  *Focus on bracing your core and the quality of your squat *If you missed week 1 – build to a heavy single  ——————————————————————————————————– Workout: Every 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Min OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *One score: Rounds + Reps completed across all 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 6 Minutes x 3 Rounds  9 – 7 – 5  -in remaining time complete: *RX+: Barbell (135/95) / Chest 2 Bar Pull Ups  *CRX: Barbell (155/105) /… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Find a partner and spot each other *Make small jumps and rest between attempts  *Warm Up Rep Scheme: ——————————————————————————————————– Workout: For Time  5 Rounds  *Rest 1 Minute at the completion of… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the floor  ——————————————————————————————————– Workout: For Time  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Can be Squat OR Power  *Focus on technique during your warm up sets  *Make small jumps – rest between heavy attempts ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Practice RC if you plan on rope climbing ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- 2 Rounds  *RX+: 8 Hang Power Cleans (155/105)  *CRX: 6 Hang Power Cleans (185/115)  *Rope Climb Scaling Options: … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *New Strength Cycle:  ——————————————————————————————————– Workout: For Time  3 Rounds of:  -into- 12 – 9 – 6  9 – 6 – 3  *Ladder is to be completed on all 3 rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  Intv1:  (30/21) Calorie Row OR (24/18) Cal Bike  -Then, in remaining time AMRAP of:  Intv2:  (30/21) Calorie Row OR (24/18) Cal Bike  -Then,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill Work: Pull Ups / Muscle Ups 20 – 25 Minutes of: ——————————————————————————————————– WOD Prep: 3 Rounds (10 Min Cap) ——————————————————————————————————– Benchmark WOD: “Helen”  3 Rounds For Time