Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *front squats come from the ground ——————————————————————————————————– Workout: For Time  -Into- 15 – 10 – 5 -Then- -Into- 12 – 8 – 4  -Then- -Into-  9 – 6 – 3  ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets  *Just like week 1 – No Touch n’ go (reset each rep)  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  -In remaining time climb the… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  *Squat Cleans can be drop singles  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Intervals  2 Rounds  -In remaining time complete: *Score is total # of calories completed across all… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 10 Rounds  *CRX: 2 Squat Snatches (135/95)  ——————————————————————————————————– Cardio Option: For Time  -Then- 10 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats x3  AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s-  AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 7… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -In remaining time complete max reps of:  *Alternate your hands every 5 reps *Score is total # of DBS completed ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- -Into- 2 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- -Into- 2 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets  *No Touch n’ Go, reset at the bottom for each rep  ——————————————————————————————————– Workout: For Time  -Then- 2 – 4 – 6 – 8 – 10 – 8 – 6 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes -Rest 2 Minutes and Repeat-  *4 Scores: Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2… Read more »