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 »
WOD: Sunday, September 22nd, 2024
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 »
WOD: Saturday, September 21st, 2024
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 »
WOD: Friday, September 20th, 2024
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 »
WOD: Thursday, September 19th, 2024
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 »
WOD: Wednesday, September 18th, 2024
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 »
Tuesday, September 17th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time 2 Rounds ——————————————————————————————————– Cardio Option: For Time 2 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Monday, September 16th, 2024
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 »
WOD: Sunday, September 15th, 2024
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 »
SKILLS AND BENCHMARKS (September 14th) DOUBLE UNDERS PT 2 and Megan
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
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