Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 2 Rounds For Time -into- 4 – 3 – 2 12 – 9 – 6 24 – 18 – 12 *Wall Walk Scaling Options: ——————————————————————————————————– Cardio Option: 2… Read more »
WOD: Monday, April 7th, 2025 (Burpee Day 70)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make Up Day (17 Minutes) *Pick one of the 3 movements from this past cycle *Prioritize rest between heavy attempts *Use knee sleeves, belt, lifting shoes for extra support ——————————————————————————————————– Workout: Every 4 Minutes x… Read more »
WOD: Sunday, April 6th, 2025 (Burpee Day 69)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time -Then- -Then- ——————————————————————————————————– Cardio Option: For Time -Then- -Then- ——————————————————————————————————– Core: 4 Rounds
WOD: Saturday, April 5th, 2025 (Burpee Day 68)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 4 Rounds -Then- 2 Rounds *CRX: 5@(185/115), 10@(135/95) / 5 Bar MU, 10 C2B ——————————————————————————————————– Cardio Option: For Time 4 Rounds -Then- 2 Rounds ——————————————————————————————————– Core:… Read more »
WOD: Friday, April 4th, 2025 (Burpee Day 67)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes) *Make sure you have a spotter with you for your attempts *Make sure you rest between heavy attempts *Warm up Rep Scheme: ——————————————————————————————————– Workout: 3 Intervals (1 Min Stations / :15s… Read more »
WOD: Thursday, April 3rd, 2025 (Burpee Day 66)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -into- 2 Rounds -Then- -into- 2 Rounds -Then- -into- 2 Rounds *RX+ Weights: (135/95)(155/105)(185/115) *CRX Weights: 6 (155/105), 4 (185/115), 2 (205/125) ——————————————————————————————————– Cardio Option: For… Read more »
WOD: Wednesday, April 2nd, 2025 (Burpee Day 65)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes) *Power OR Squat (whichever you did on week 1) *Make smart weight jumps and focus on warm up sets ——————————————————————————————————– Workout: AMRAP x 15 Minutes *Every 5 Minutes (including 0:00) complete: *One… Read more »
WOD: Tuesday, April 1st, 2025 (Burpee Day 64)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds *One barbell *Once you’ve reached your S2OH weight just finish warming up the DL ——————————————————————————————————– Workout: For Time -into- 15 – 10 – 5 -Then- -into- 15 – 10 – 5 *Burpee standard… Read more »
WOD: Monday, March 31st, 2025 (Burpee Day 63)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes) *Be aggressive and go for the PR! *Belt, knee sleeves, weightlifting shoes for extra support *Warm Up Rep Scheme: ——————————————————————————————————– Workout: For Time -Then- -Then- *If raining substitute: ——————————————————————————————————– Cardio Option:… Read more »
WOD: Sunday, March 30th, 2025 (Burpee Day 62)
Warm-up: Group Dynamic ——————————————————————————————————– 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 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals AMRAP x 2 Minutes … Read more »
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