Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets  *Heavier percentages so use a belt for assistance *Continue to still focus on bracing through your core *Make sure you rest enough between sets  ——————————————————————————————————– Workout: For Time  -Then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *Four Scores Total: *Strict Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: 2 Intervals … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Chipper – For Time  800 Meter Run  36 Weighted Ab-Mat Sit Ups (20/14)  72 Double Unders  36 Weighted Ab-Mat Sit Ups (20/14)  800 Meter Run  *RX+: HPC (155/105)… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: ——————————————————————————————————– Core: 5… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  *CRX: 5 Overhead Squats (135/95)  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets x 3 Reps  *Use a belt if you need a little extra core assistance  *Make sure you rest between sets  ——————————————————————————————————– Workout: Ladder x 15 Minutes  3 – 6 –… 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: (105/75) (115/85) (135/95) Same Reps  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 3 Reps  *If you feel like you need some assistance use a belt  *Make sure you rest between sets! ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -then- 12 – 10 – 8 – 6 – 4  -then- ——————————————————————————————————– Cardio Option: For Time  -then- 24 – 20 – 16 – 12 – 8 … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -in remaining time complete: *RX+: SC (205/125) OR 5 Burpee – Muscle Ups  *CRX: SC (205/125) AND 5 Burpee – Muscle Ups  *ONE… Read more »