Workout of the Day

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 »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets  ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest 1 Minute at the completion of each round  *Barbell needs to be touch n go for all 5 reps in order for it… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 20 minutes ——————————————————————————————————– Cardio Option: AMRAP x 20 Minutes  *Every… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squats (17 Minutes)  4 Sets  *Heavy Week! Make sure you prioritize rest b/w sets  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Min OFF)  *Pick up where you leave off after rest period … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Chipper For Time  *Should be able to cycle at least 5 reps of hang snatches at a time *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: Chipper For Time  *DB hang… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- *CRX: 6 Thrusters (155/105)  ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- ——————————————————————————————————– Accessory Work: Bicep Curls  4 Sets  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / :90s OFF)  -Then in remaining time complete AMRAP of:  *Devils press does not have to be alternating reps … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 14 – 10 – 6  -Then- -Into- 6 – 10 – 14  *CRX: 7 – 5 – 3 // 3 – 5 – 7 Power… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 2 Reps  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds ——————————————————————————————————– Core: 5 Rounds