Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 8 Minutes -Rest :90s-  AMRAP x 6 Minutes  -Rest :90s-  AMRAP x 4 Minutes  *CRX: Handstand Walk 5ft sections (15 ft, 10 ft, 5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 1 Rep  *Heavy singles week! Approach every set like a 1RM attempt *Dial in technique, use lifters, knee sleeves, belt if needed! ——————————————————————————————————– Workout: 4 Rounds  *Rest 1… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 Intervals (1 Minute Stations / :15s Transition)  *4 Scores: ——————————————————————————————————– Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition)  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the floor ——————————————————————————————————– Workout: For Time  *CRX: 25 Front Squats (185/125)  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Accessory Work: Bench Press 4 Sets x 5 Reps … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Rope Climb Scaling Options:  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *One score – total # of rounds… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -then- 10-9-8-7-6-5-4-3-2-1 Reps of -then- *RX+: (135/95) OR Box Jumps (30″/24″) *CRX: (135/95) AND Box Jumps (30″/24″) ——————————————————————————————————– Cardio Option: For Time  -then- 10-9-8-7-6-5-4-3-2-1 Reps of -then- ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (Not including 0:00) complete: *DB must be held in suitcase position (switch hands whenever)  *Score is total # of rounds + reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *After 2 rounds just warm up the push press and push jerk ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 6 Minutes  Buy in: 500 M Row / 400 M Run /… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX Weights: (135/95)(155/105)(185/115)(205/125)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Accessory Work: Bench Press 4 Sets x 5 Reps  ——————————————————————————————————– Core: 4 Rounds