Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *2FOR1 WB= 1 FULL Med-Ball Squat + 1 Wall Ball is 1 Rep ——————————————————————————————————– Workout: For Time 1 Round -Then- 2 Rounds -Then- 4 Rounds *CRX: 8 PC (155/105), 4… Read more »
WOD: Friday, September 8th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes) *Make sure you get in QUALITY warm up reps ——————————————————————————————————– Workout: AMRAP x 15 Minutes *Score is total # of Rounds + Reps completed in 15 Minutes ——————————————————————————————————– Cardio Option: AMRAP… Read more »
WOD: Thursday, September 7th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time 16 – 14 – 12 – 10 – 8 *Carry is to be completed before each round of deadlifts ——————————————————————————————————– Cardio Option: For Time 16 – 14 – 12… Read more »
WOD: Wednesday, September 6th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes) *Squat or Power – whichever you picked on week 1 ——————————————————————————————————– Workout: For Time -Then- 4 Rounds -Then- *Handstand Push Up Scaling Options: ——————————————————————————————————– Core: 4 Rounds
WOD: Tuesday, September 5th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) *Retest week, be aggressive and shoot for the PR! ——————————————————————————————————– Workout: AMRAP x 18 Minutes -Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 18… Read more »
WOD: Sunday, September 3rd, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 2 Rounds -Into- 4 Rounds *Burpees must be a 2 hand touch ——————————————————————————————————– Cardio Option: For Time 2 Rounds -Into- 4 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Saturday, September 2nd, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Front squats come from the ground ——————————————————————————————————– Workout: AMRAP x 21 Minutes -In remaining time complete an AMRAP of: *CRX: 2 Power Cleans (185/115) / 4 FS (185/115) / 6… Read more »
WOD: Friday, September 1st, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes) 4 Sets ——————————————————————————————————– Workout: AMRAP + For Time Part A – AMRAP x 12 Minutes -Rest 2 Minutes- Part B – For Time *Two Scores: ——————————————————————————————————– Core: 5 Rounds
WOD: Thursday, August 31st, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds -In remaining time complete max reps of: *One score – Total # of Calories completed across all 4 rounds ——————————————————————————————————– Cardio Option: Every 5 Minutes… Read more »
WOD: Wednesday, August 30th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes) 4 Sets ——————————————————————————————————– Workout: For Time 4 Rounds *Rest 1 Minute at the completion of each round *Barbell needs to be touch n go for all 5 reps in order for it… Read more »
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