Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 8 Minutes x 2 Intervals  -Then in remaining time, AMRAP of:  *2 Scores – Rounds + Reps for each interval *CRX: 4 Bar/Ring Muscle Ups  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: Alt Pistol Squats (36 – 24 – 12)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: 2… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -Every 3 Minutes (not including 0:00) complete:  *CRX: 3 Squat Snatches (135/95) *DB must be held in the suitcase position  *Score is total #… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Focus on your technique as you warm up and build  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *Pick up where you leave off after rest period  *Score is… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Hang Squat Clean + 1 Squat Clean  *Both cleans must be full squats  *Touch and Go not necessary *Must complete the other clean immediately after the first for it to… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Throw in some rope climbs if you plan on doing them  ——————————————————————————————————– Workout: For Time  -Into- 12 – 9 – 6  4 – 3 – 2  -Then- -Into- 6 –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Make sure you rest between heavy attempts  *Warm Up rep scheme: 5-5-3-3-1-1-1-1-1…. ——————————————————————————————————– Workout: For Time  3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s- AMRAP x 7 Minutes  -Rest :90s- AMRAP x 5 Minutes  *3 separate scores – Rounds + Reps for each AMRAP  ——————————————————————————————————– Cardio… Read more »