Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3): -In remaining time complete max reps of:  Even Rounds (2 and 4): -In… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes) 4 Sets x 5 Reps  *:01s Pause at chest on every rep ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total Scores – Total # of reps completed… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 20 min. *Wall Walk Scaling Options: ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 3 Reps  *Make sure you are sticking with either the squat or power from week 1 ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF) -In remaining… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  5 Rounds  -Then- *CRX: 3 Bar/Ring Muscle Ups  *Crossover Scaling Option: 60 Single Unders ——————————————————————————————————– Cardio Option: For Time  5 Rounds  -Then- ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  ——————————————————————————————————– Workout: For Time  -Into- 9 – 7 – 5  -Then- -Into- 9 – 7 – 5  -Then- -Into- 9 – 7 – 5  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps of:  *Two Scores- Total # of TTB and ABSU  ——————————————————————————————————– Cardio Option: Every 5 Minutes x 4 Rounds  -In… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats come from the ground (can power or squat clean the bar) ——————————————————————————————————– Workout: AMRAP x 21 Minutes  *Every 3 Minutes (not including 0:00) complete: *CRX: 5 Front Squats (185/115)  *Score is total… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *:01s pause at your chest on every single rep  ——————————————————————————————————– Workout: For Time  -then- 4 Rounds  -then- *DB Hang Clean and Jerks are 4 reps per… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 7 Minutes … Read more »