Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Make sure you rest between sets ——————————————————————————————————– Workout: Ladder x 16 Minutes  2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… *After each round complete: *One score: Last FULL… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 22 Minutes  *One score – total # of rounds + reps completed in 22 mins ——————————————————————————————————– Cardio Option: AMRAP x 22 Minutes  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Stick with Power OR Squat from week 1  *No Touch n’ go reps – all reps should be drop singles  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -in remaining time complete:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you plan on rope climbing then toss some in  ——————————————————————————————————– Workout: For Time  1 Round  -Then- -Into- 2 Rounds -Then- -Into- 3 Rounds *Rope Climb Scaling Options: ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Thruster (17 Minutes)  *From the floor or rack (Whichever you chose on week 1) *Be explosive out of the bottom  ——————————————————————————————————– Workout: For Time  -Then- 10 – 20 – 30 – 20 – 10  -Then-… Read more »

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

Warm-up: Group Dynamic ——————————————————————————————————– Skill Work: Pull Ups (Kipping and/or butterfly) 20 – 25 Minutes of: ——————————————————————————————————– WOD Prep: 3 Rounds (10 Min Cap) ——————————————————————————————————– Benchmark WOD: “BRADSHAW”  10 Rounds

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *RX+: 6 Power Cleans (155/105)  *CRX: 4 Wall Facing HSPU / 4 PC (185/115)  Wall Facing HSPU must start from a wall… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *Partner up with someone and spot them if they need *If you missed test week 1 then use today as a makeup  ——————————————————————————————————– Workout: AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats come from the ground  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -in remaining time AMRAP of:  Intv1: 6 Box Jumps / 6 FS RX(115/85) CRX(135/95) Intv2: 6 Box… Read more »