Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 3 Rounds *CRX: Weights (115/85), (135/95), (155/105)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 3 Rounds… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 10 – 8 – 6 – 4 – 2  -Then- -Then- 2 – 4 – 6 – 8 – 10  -Into- *Handstand Push Up Scaling… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 2 Reps  *Make sure you are still sticking to either the split or push jerk  ——————————————————————————————————– Workout: AMRAP + For Time Part A – AMRAP x 12 Minutes  -Rest… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time, AMRAP of: *Score is total # of rounds + reps completed in remaining time *DB must be held in the suitcase position on the… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Hang Squat Clean + 2 Squat Cleans  ——————————————————————————————————– Workout: For Time  4 Rounds  *Pick a barbell weight that allows you to go unbroken *Goal is intensity through each round ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squats (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: 3 Intervals (1 Min per station / :15s Transition)  *3 Total Scores – Accumulated reps across all stations per interval *Pick a barbell weight… Read more »

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Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Ladder + For Time  Part A – 12 Minute Ladder  2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, etc… -Rest 2 Minutes-  Part B – For… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 7 Minutes … Read more »