Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  ——————————————————————————————————– Workout: For Time  *Wall Walk Modifications:  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *Score is total rounds + reps completed in 20 minutes ——————————————————————————————————– Cardio Option: AMRAP x 20 Minutes  *Every 4… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  Sets 1 and 2: Sets 3 and 4: ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  -In remaining time complete max reps of:  *One score – total calories… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  3 Rounds  7 – 5 – 3 3 – 2 – 1  *Between Rounds complete: *CRX: 5 – 3 – 1 Squat Snatches (155/105)  *Rope Climb… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 18 minutes  Handstand Scaling Options:  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes … Read more »

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

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 3 Reps  *Stick with what you picked on week 1 (split or push)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 6 Minutes  -In remaining time complete max: -Rest :90s- AMRAP… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  5 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  5 Rounds  -Then- ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  2 Sets  2 Sets  *Must hang on to the bar for the Hang Squat Cleans  *Can do the reps from the floor as singles  ——————————————————————————————————– Workout: For Time  3 Rounds  ——————————————————————————————————–… Read more »