Workout of the Day

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 »

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 »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- -Then-  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then-  ——————————————————————————————————– Core: 4 Rounds 

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 »

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 »

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 »

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 »

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 »

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 »

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 »