Workout of the Day

Group Dynamic Warmup: —————————————————————————————————- Strength: Clean (17 Minutes)  4 Sets  *Power or Squat from week 1  *All sets done as drop singles only  ——————————————————————————————————–  Workout: 4 intervals (3 Min ON / 1 Min OFF)  AMRAP x 3 Min  *Pick up… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 3 Rounds  -THEN- -into- 3 Rounds *CRx: 6 Power Snatches (155/95)  *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds  -THEN- -into-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  4 Sets  *Try to do all of these sets beltless  *Brace your core before each rep!  ——————————————————————————————————–  Workout: For Time 5 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 4 intervals (1 Min Stations / :15s Transition)  *4 Total Scores: ——————————————————————————————————– Cardio Option: 4 intervals (1 Min Stations / :15s Transition)  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  4 Rounds  -into- 2 Rounds  -into- 1 Round  *CRx: (185/125) / (155/105) / (135/95)  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -into- 2 Rounds  -into- 1… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Jerk (17 Minutes)  4 Sets x 3 Reps  *Barbell comes from the rack  *Make sure you are sticking with Push OR Split from week 1 *If you missed week 1 use today as a makeup… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: For Time  Buy in: 500 M Row / 400 M Run / 1200 M Bike  -THEN- 3 Rounds  -into- 3 Rounds  -THEN- Buy out: 500 M Row / 400 M Run… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Clean (17 Minutes)  4 Sets x 3 Reps  *Make sure you are doing power or squat from Week 1 *Reps are to be done as drop singles only to focus on set up position *If… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *Try to not use a belt and focus on bracing!  *If you missed week 1 use today as a makeup day  ——————————————————————————————————–  Workout: AMRAP Repeats  AMRAP… Read more »

Due to the holiday we are closed all day long. Regular classes will resume Tuesday, September 8th at 5:05 AM. Happy Labor Day!