Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Retest week! Be aggressive and shoot for the PR  *Focus on getting in a proper amount of warm up sets  *Make sure you rest between heavy attempts *Belt, knee sleeves, weightlifting… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  Odd Rounds (1, 3, and 5)  -in remaining time complete:  Even Rounds (2, 4, and 6)  -in remaining time complete:  *Two Scores: ——————————————————————————————————– Cardio Option:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -then- 16 – 12 – 8 – 12 – 16  8 – 6 – 4 – 6 – 8 -then- *RX+: Squat Snatches (135/95) OR Bar/Ring… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 1 Rep  *Focus on your speed under the bar and holding the lockout for stability *Prioritize rest between working sets ——————————————————————————————————– Workout: Ladder x 16 Minutes  -in remaining time… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time -Then- -Then- *RX+ Weights: (115/85)(135/95)(155/105) (same reps as RX)  *CRX Weights: (135/95) (155/105) (185/115) (15-10-5 Reps) ——————————————————————————————————– Cardio Option: 3 Rounds  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean (17 Minutes)  4 Sets x 1 Rep  *Warm up sets are super important! Dial in technique  *Focus on speed under the bar from first warm up set to last working set ——————————————————————————————————– Workout: For… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- 2 Rounds  *CRX: 6 Power Snatches (155/105)  *Wall Walk scaling options:  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 1 Rep  *Heavy single week!  *Give yourself some extra warm up sets to prep your body *Use a belt, knee sleeves, or WL shoes to give you more… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 12 – 10 – 8  -Then- -into- 8 – 10 – 12  *CRX: Burpee – Bar/Ring MU (6-5-4 / 4-5-6)  *Burpee-Pull Ups Scaling Options:  ——————————————————————————————————– Cardio Option: For… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *CRX: 2 Power Cleans (205/125)  *Score is total # of rounds + reps completed in 20 minutes … Read more »