Workout of the Day

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes -Rest 2 Minutes-  Part B – For Time  *Rx+: 5 PS (115/75) / *CRx: 5 PS (135/85)  *Two Scores:  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -THEN complete: 5 Rounds *CRx: 5 Burpee-Bar MU *Jumping into the pull up is allowed  *Kipping pull up is also allowed  *Burpee-Pull Up Scaling Options:  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Jerk (17 Minutes)  4 Sets  *Really focus on speed under the bar as you warm up  ——————————————————————————————————–  Workout: 4 intervals (3 Min ON / 1 Min OFF)  AMRAP x 3 Minutes  *Pick up where you… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  *Front Squats come from the floor only ——————————————————————————————————–  Workout: For Time  -into- 12 – 9 – 6  -THEN- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 12 – 9 – 6  -THEN-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Clean (17 Minutes)  4 Sets  *Sets 1 and 2 must be done as drop singles only  ——————————————————————————————————–  Workout: 3 intervals (4 Min ON / 2 Min OFF)  Intv1: 2 Rounds  -in remaining time complete: Intv2:… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest 2 Min-  AMRAP x 7 Minutes  -Rest 2 Min-  AMRAP x 5 Minutes *CRx: Strict Handstand Push Ups  *Handstand Push Up… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  4 Sets  *Use a belt for extra core assistance ——————————————————————————————————–  Workout: For Time  -THEN- -THEN- *2FOR1 Wall Balls: ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————–  Workout: 2 intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: *Crossover Single Under Scaling Options: ——————————————————————————————————– Cardio Option:… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  2 Rounds  -THEN- -into- 2 Rounds  -THEN- -into- 2 Rounds  *Rx+: Either SC’s (185/125) OR BMU (6-5-4)  *CRx: Both SC’s (185/125) AND BMU (6-5-4)  ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Jerk (17 Minutes)  4 Sets x 2 Reps  *Stick with Push OR Split from week 1  ——————————————————————————————————–  Workout: Ladder x 16 Minutes  4 – 6 – 8 – 10 – 12 – 14 – 16… Read more »