Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 minutes *Sub in 48 Single Unders… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Power Clean EMOM  Every 2:30 Minutes x 5 Rounds  *Start light and build to a tough set of 3 tng  *Ideally starting around 55-60% of 1RM and build   *All sets MUST be touch n’ go … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *You will alternate b/w the barbell and the DB every round  *DB Hang Snatches are 4 reps per side  *Round 1 starts with 8 Barbell… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  *CRX: (155/105), (185/115), (205/135)  ——————————————————————————————————– Cardio Option: For Time  -Into- 2 Rounds  -Then- -Into- 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -In remaining time complete max reps of:  *CRX: 8 Shoulder To Overhead (155/105)  *For single unders cut total # of reps in… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: “Hotshots 19”  6 Rounds For Time (35 Min Cap)  *Air Squats are done to a wall ball  The Hotshots 19 Hero WOD commemorates the bravery of the Granite… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Deadlift EMOM  Every 2:30 Minutes x 5 Intervals  *Start LIGHT! Aim for 60% and build from there  *Finish no heavier than 90% of 1RM  ——————————————————————————————————– Workout: Ladder x 16 Minutes  4, 8, 12, 16, 20,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Row must be done on Damper setting 10  *Bike is ARMS ONLY ——————————————————————————————————– Workout: For Time  -Into- 4 Rounds  -Then- *Row must be done on Damper setting 10  *Bike is… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Back Squat EMOM  Every 2:30 x 5 Intervals  *Start at around 60% of 1RM and build from there  *Build to a tough set of 3 by intv 5 (shoot for 85% of 1RM) *Example: 60,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and repeat-  *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest… Read more »