Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *CRX: Handstand Walks (30ft x2, 20ft x2, 10ft x2)  *HSW must be done in 5… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 then use today as a make-up day  *Try to do these working sets without a belt  *Focus on core engagement on… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Rx+ Weights: (135/95)(155/105)(185/125)  *CRX Weights: (155/105)(185/125)(205/135)  *Strict Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Strength: Pause Bench Press … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Pick either the Push Jerk OR Split Jerk  *Focus on technique as you build in weight  *NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Every 4 Minutes (INCLUDING 0:00) complete: *Alternating… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  18 – 14 – 10  -Then- -into-  3 Rounds  ——————————————————————————————————– Cardio Option: For Time 18 – 14 – 10  22 – 18 – 14 -Then- -into-  3 Rounds  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Pick either squat or power for this cycle  *Make small jumps and focus on your technique  *NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: For Time  36 – 30 – 24  *Row/Ski/Bike starts each round … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 5 Minutes  -in remaining time AMRAP of: -Rest 2 Minutes- AMRAP x 5 Minutes  -in remaining time AMRAP of:  -Rest 2 Minutes-  AMRAP x… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Does not have to be a 1 Rep Max *Warm Up Rep Scheme: *NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -in remaining time complete: *Burpees to a… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds