Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets *Make sure you rest between sets  *Focus on bracing your core instead of relying on a belt ——————————————————————————————————– Workout: For Time  4 Rounds  15 – 12 – 9 – 6 … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes *RX+ OPTION: Chest 2 Bar PU (same reps)  *CRX OPTION: ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets   *Continue to do these beltless to build up core strength  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -in remaining time complete: *One score: Total # of calories… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time AMRAP of:  *RX+: 5 SS (135/95) / *CRX: 3 SS (155/105)  *One score: total # of rounds + reps completed after… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets x 5 Reps  *Light percentages so focus on form!  *Keep your core braced, no arching *If you missed week 1, use today as a makeup day ——————————————————————————————————– Workout: For… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / 2 Min OFF)  Intv 1 -in remaining time AMRAP of: -Rest 2 Minutes-  Intv 2 -in remaining time AMRAP of: -Rest 2… Read more »

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 »