Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————- Strength: Bench Press (17 Minutes)  4 Sets x 1 Rep  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Burpees to a target standard: ——————————————————————————————————– Core: 5 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  Complete 2 Rounds of:  -Then- Complete 2 Rounds of:  *Once 4 rounds are complete start back from the top  *One score: total # of… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 intervals (5 Minutes ON / 2 Min OFF)  Intv1:  -in remaining time AMRAP of:  Intv2:  -in remaining time AMRAP of:  Intv3:  -in remaining time AMRAP of:  *3… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds *CRX: Bar/Ring Muscle Ups (1×8 – 2×4 – 4×2)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Back Squat (17 Minutes)  4 Sets x 1 Rep  *Heavy week before our 1RM retest *Use a belt, knee sleeves, lifters for extra support  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Single Unders: (120 – 90… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *One score: total # of rounds + reps completed in 18 mins ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: OPEN Workout “26.3”  For Time – 16 Minute Time Cap  2 Rounds  -Then- 2 Rounds -Then- 2 Rounds  Scaled: (65/45) (85/55) (95/65) / Step overs allowed  Masters 55+… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Bench Press (17 Minutes)  4 Sets  *Make sure you rest between sets  *Make sure you have a spotter with you ——————————————————————————————————– Workout: For Time  3 Rounds  ——————————————————————————————————– Core: 3 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *Four Total Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3) Rounds 1 and 4:  -in remaining time complete: Rounds 2 and 3:  -in remaining… Read more »