Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 8 Minutes  -Rest 2 Min- AMRAP x 6 Minutes  -Rest 2 Min- AMRAP x 4 Minutes  ——————————————————————————————————– Cardio Option: AMRAP Repeats  AMRAP x 8 Minutes  -Rest 2… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Hang Squat Clean + 1 Squat Clean  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *Pick up where you leave off after the rest period  *Score is… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  *Practice some rope climbs if you plan on rope climbing  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of Rounds + Reps completed in… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  Retest Week – Be Aggressive!  ——————————————————————————————————– Workout: 2 Rounds  -Into- 20 – 16 – 12 – 8 ——————————————————————————————————– Cardio Option: 2 Rounds  -Into- 20 – 16 – 12 – 8 ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30….  -Rest 2 Minutes- Part B – For Time  *Two… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 6 Minutes x 3 Rounds  -In remaining time complete max reps of: *Score is total # of Calories completed across all 3 Rounds  *DB can be held however you’d like… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 sets x 1 Rep  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  *DB Hang Clean and Jerks are 5 per side  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF) -In remaining time AMRAP of: *3 Total Scores – Rounds + Reps for each interval ——————————————————————————————————– Cardio Option: 3 Intervals (6 Minutes ON… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Hang Squat Clean + 1 Squat Clean  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 2 Reps  *THESE ARE HEAVY! Make sure you are resting between sets *Final week before retest week! ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -In remaining time… Read more »