Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 3 Reps *Stick with power or squat from week 1  *Drop singles only – make every rep exactly the same  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 3 Rounds  *CRX: Burpee-Muscle Ups (6 Reps, 2 x 3 Reps, 3 x 2 Reps)  *Burpee-Pull Up… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets  *Continue to do these without a belt  *Focus on bracing on every rep  ——————————————————————————————————– Workout: For Time  45 – 35 – 25 9 – 7 – 5  -Then- -Then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / 2 Min OFF)  INTV1: 1 Round  -in remaining time complete: INTV2: 2 Rounds  -in remaining time complete: INTV3: 4 Rounds  -in remaining… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *RX+: HPC (155/105) / *CRX: HPC 10 Reps @(185/115)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Strength: Pause Bench Press  4 Sets x… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1, use today as a test day  *Make sure you stick with Push or Split from week 1 *Focus on speed and technique… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  Complete 2 Rounds of:  -Then- Complete 2 Rounds of:  *Once 4 rounds are complete start back from the top  *For scoring purposes each round… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 3 Reps  *If you missed week 1 use today as a test day (1RM)  *Make sure you stick with Power or Squat from week 1  *Do all of these… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *CRX: Handstand Walks (30ft x2, 20ft x2, 10ft x2)  *HSW must be done in 5… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 then use today as a make-up day  *Try to do these working sets without a belt  *Focus on core engagement on… Read more »