Workout of the Day

Warm-up: Group Dynamic 2 minutes of continuous movement 1 min alt b/w high knees and butt kicks 1 min alt b/w big and small arm circles Snatch progressions with PVC/Barbell   Strength: Snatch Build to a heavy single snatch for… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 minutes Couch stretch – 1 min each side Pre-Game: 4 Rounds Calories on Rower (10/8) Thrusters (ascending weights)   Workout: Open Workout 16.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing Burpees   Cardio… Read more »

Warm-up: Group Dynamic Group Jog (down and back) High Knees (down and back) Butt Kicks (down and back) Inchworms (down and back)   Pre-Game: 5 Rounds 3 Front Squats (ascending weights) *From Rack unless you are doing CRX 9 KB… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps PVC Overhead Squats w/ Tempo – 10 Reps Banded Shoulder stretch on Rig – 1 min each side Pre-Game: 4 Rounds 1 Power Snatch + 2 Overhead Squats (ascending weights) 1… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Banded Front Rack Stretch – 1 min each side Tempo push ups – 10 Reps Pre-Game: 9-Minute EMOM Min 1: 5 Hang Power cleans (ascending weights) Min 2: :20 Handstand Hold +… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x2 High Knees (down and back) Butt Kicks (down and back) Lunges with pause (down and back)   Pre Game: 4 Rounds (each with your partner) 5 Wall Balls 5 Power Snatches… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps Banded Pull aparts – 20 Reps Duck walks (down and back) Pre-Game: 4 Rounds 21 Double unders 5 Sumo Deadlift High pulls 5 Front Squats 5 Shoulder to Overhead *All one… Read more »

Warm-up: Group Dynamic Bear Crawls (down and back) Inchworm walks (down and back) Knee up – Lunge – Squat Complex Strength: Deadlifts (10-12 min Cap) Work up to a heavy single   Workout: AMRAP 20 minutes 5 Deadlifts (80% of… Read more »

Warm-up: Group Dynamic 2 Minutes of continuous movement 1 min alt high knees and butt kicks (alt every :15) 1 min alt big and small arm circles (alt every :15) Frog Stretch – 1 minute Pre-Game: 4 Rounds Calories on… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Sumo Inchworm Push ups – (5-4-3-2-1) Couch Stretch – 1 min Each side   Pre-Game: 6-Minute EMOM Min 1: 3 Squat Cleans (ascending weights) Min 2: 20 second plank + 3 Push… Read more »