Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 minutes  Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) BB Complex: 1 Front Squat + 1 Thruster  ——————————————————————————————————– Workout: For Time  -Then complete: 3 Rounds  *Barbell Complex consists of:  ——————————————————————————————————– Cardio Option: For Time  -Then complete: 3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 4 Intervals (1 Minute Stations / :15s Transition)  *4 Total Scores- Reps accumulated for each interval *Two hand touch to the target on the burpees  *Push the intensity! ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  *CRX: Bar/Ring MU (6-4-2 Reps) ——————————————————————————————————– Cardio Option: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Ladder Repeats  Ladder x 7 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… -Rest :90s- Ladder x 6 Minutes  2, 4, 6, 8, 10, 12, 14, 16,… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Front squats are from the ground ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps of:  *Two Scores- Total rounds for front squats and wall balls ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Retest Day (17 Minutes)  *Pick one of the movements from last week ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *DB is 4 Reps per side – does not have to be alternating *Handstand Push Up Scaling… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / :90s OFF)  -In remaining time complete max reps of:  Interval1: RX- (135/95), CRX- (185/115) Interval2: RX- (115/85), CRX- (155/105) Interval3: RX- (95/65),… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds -Then- *CRX: 6 PS (135/95) / 4 Bar/Ring Muscle Ups  ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds -Then- ——————————————————————————————————– Accessory Work: Bench… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest… Read more »