Workout of the Day

Group Dynamic Warmup: —————————————————————————————————- Strength: Deadlift (17 Minutes)  4 Sets  *Sets can be done as TNG or drop singles  ——————————————————————————————————–  Workout: Every 4 Minutes x 4 Rounds  Odd Round (1 and 3): -in remaining time complete: Even Rounds (2 and… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *If you’re doing RC’s then sub in 1 RC for round 3 and 4  ——————————————————————————————————–  Workout: AMRAP x 16 Minutes  *Every 4 Minutes (not including 0:00) complete: *CRx: 4 Shoulder… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Back Squat (17 Minutes) 4 Sets  *Continue to try to do these beltless  ——————————————————————————————————–  Workout: For Time  Buy in: 500 M Row/Ski OR 1200 M Bike  -THEN- 13 – 11 – 9 – 11 –… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Bench Press (17 Minutes) 4 Sets x 5 Reps  *Partner up and spot each other if needed  *Make sure you are using your percentages only  *If you missed week 1 use today as a makeup… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————–  Workout: For Time  4 Rounds  -THEN- 2 Rounds  *CRx: 6 Thrusters (155/105)  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -THEN- 2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Strength: Deadlift (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 use today as a makeup day  *Sets can be done as drop singles or touch n go ——————————————————————————————————–  Workout: AMRAP x 18… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————–  Workout: For Time  -into- 12 – 8 – 4  6 – 4 – 2  -THEN- -into- 3 Rounds  *Strict HSPU Scaling Options: ——————————————————————————————————– Cardio Option: For Time  -into- 24… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 use today as a makeup day *Try to do these sets beltless to focus on core engagement  ——————————————————————————————————–  Workout: Ladder x… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————–  Workout: AMRAP x 18 Minutes *Every 3 Minutes (not including 0:00) complete: *One score: total # of rounds + reps completed  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes *Every… Read more »