Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *2FOR1 WB= 1 FULL Med-Ball Squat + 1 Wall Ball is 1 Rep ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *CRX: 8 PC (155/105), 4… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Make sure you get in QUALITY warm up reps  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Score is total # of Rounds + Reps completed in 15 Minutes ——————————————————————————————————– Cardio Option: AMRAP… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  16 – 14 – 12 – 10 – 8  *Carry is to be completed before each round of deadlifts ——————————————————————————————————– Cardio Option: For Time  16 – 14 – 12… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Squat or Power – whichever you picked on week 1  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- *Handstand Push Up Scaling Options:  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Retest week, be aggressive and shoot for the PR! ——————————————————————————————————– Workout: AMRAP x 18 Minutes -Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 18… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -Into- 4 Rounds  *Burpees must be a 2 hand touch  ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -Into- 4 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the ground ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -In remaining time complete an AMRAP of:  *CRX: 2 Power Cleans (185/115) / 4 FS (185/115) / 6… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes- Part B – For Time  *Two Scores: ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps of: *One score – Total # of Calories completed across all 4 rounds ——————————————————————————————————– Cardio Option: Every 5 Minutes… Read more »