Workout of the Day

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  5 Rounds  -THEN- *CRx: 5 Power Snatches (135/85)  ——————————————————————————————————– Cardio Option: For Time  5 Rounds  -THEN- ——————————————————————————————————– Accessory Work: Bench Press (3RM)  *Shoot for 90% of… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 2 intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 intervals  AMRAP x 2 Minutes  -Rest :30s- … Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Clean (17 Minutes)  *Can be Squat OR Power – Athletes choice  *What you pick week 1 will be for the full cycle ——————————————————————————————————–  Workout: For Time  -THEN- 32 – 24 – 16 – 8  -THEN-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  *Rx+: (135/95) / *CRx: (155/105)  *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  1 Round  -THEN- 2… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  *Warm Up Rep Scheme:  *New Strength Cycle (3x per week):  ——————————————————————————————————–  Workout: Every 4 Minutes x 4 Rounds  -in remaining time complete: *One score: total # of squat cleans accumulated ——————————————————————————————————–… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: 4 intervals (4 Min ON / 1 Min OFF)  AMRAP x 4 Min  *Pick up where you leave off after rest period  *One score: total # of rounds… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 7 – 9 – 11 -THEN- -into- 5 – 7 – 9  -THEN- -into- 3 – 5 – 7  *CRx: Bar MU (3-4-5 / 2-3-4… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength-Endurance: Every 2:30 x 4 Rounds  *Rx: (135/95) / *Rx+: (155/105) / *CRx: (185/125)  *Barbell can come from the ground or rack  *Any style of S2OH / Must be done UB  ——————————————————————————————————–  Workout: Ladder x 14… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 3 intervals (6 Minutes ON / 2 Min OFF)  Intv1:  -in remaining time complete AMRAP of:  Intv2:  -in remaining time complete AMRAP of:  Intv3:  -in remaining time complete AMRAP of:  *Three… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 15 – 12 – 9 – 6 – 3  5 – 4 – 3 – 2 – 1  -THEN- -into- 3 – 6 – 9… Read more »