Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Thruster (17 Minutes)  *Bar can come from the ground or rack (athletes choice)  *Make sure you rest between sets *Warm Up Rep Scheme: 5-5-3-3-1-1-1-etc… NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Every 4 Minutes (INCLUDING 0:00) complete: *BJO and HPS are done at the 0:00, 4, 8, and 12 min mark.  *Score is total # of calories completed… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time (30 min cap) *Every time you break complete: *RX+: 3 Power Cleans (185/115)  *CRX: 150 Wall Balls / 3 Power Cleans (205/135)  *A break is any time… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Barbell can come from the ground or rack  *Start light and build *Make sure you are able to do all 3 unbroken each round ——————————————————————————————————– Workout: For Time  -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Barbell is coming from the ground   ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -In remaining time complete AMRAP of:  INTV1: 7 Front Squats (115/85) / 21 Ab-Mat… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds *Can be done as touch n’ go or drop singles  *Start light (around 60%) and build  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Score is total # of rounds +… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  2 Rounds ——————————————————————————————————– Cardio Option: For Time  2 Rounds ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Start light and build each round  *Must hang on to the bar for all 3 reps ——————————————————————————————————– Workout: Every 4 Minutes x 3 Rounds  -in remaining time complete max: … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill: Double Unders 20 – 25 Minutes of dedicated DU practice  ——————————————————————————————————– Skill/WOD Prep: EMOM x 6 Minutes  ——————————————————————————————————– Benchmark WOD: “Megan” For Time  21 – 15 – 9 *Scaled 2x Single unders