Workout of the Day

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: For Time  -THEN- -THEN- *Strict Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -THEN- -THEN- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *HC/FS Complex:  ——————————————————————————————————–  Workout: For Time  Buy in: 400 Meter Run -THEN- 10 Rounds  -THEN- Buy out: 400 Meter Run *Rx+: Complex (155/105) / CRx: (185/125)  *HC/FS Complex:  ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Jerk (17 Minutes)  4 Sets x 1 Rep  *Heavy single week! Focus on technique during warm ups *If you fail at 95% back it down to 90% and finish there ——————————————————————————————————–  Workout: Every 4 Minutes… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Strength: Clean (17 Minutes)  4 Sets x 1 Rep  *Heavy single week! Focus on technique during warm ups *If you fail at 95% back it down to 90% and finish there ——————————————————————————————————–  Workout: AMRAP x 15… 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: (135/95) / (155/105) / (185/115)  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -THEN-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  4 Sets x 1 Rep  *Last week of % work / retest next week!  *Bring out belts and WL shoes if needed  *If you fail at 95% back it down to… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes -Rest 2 Minutes-  Part B – For Time  *Rx+: 5 PS (115/75) / *CRx: 5 PS (135/85)  *Two Scores:  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -THEN complete: 5 Rounds *CRx: 5 Burpee-Bar MU *Jumping into the pull up is allowed  *Kipping pull up is also allowed  *Burpee-Pull Up Scaling Options:  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Jerk (17 Minutes)  4 Sets  *Really focus on speed under the bar as you warm up  ——————————————————————————————————–  Workout: 4 intervals (3 Min ON / 1 Min OFF)  AMRAP x 3 Minutes  *Pick up where you… Read more »