Workout of the Day

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

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time 1 Round  -Then- 2 Rounds  -Then- 3 Rounds  *RX+ Weights: (115/85) / (135/95) / (155/105)  *CRX Weights: (135/95) / (155/105) / (185/125)  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (INCLUDING 0:00) complete: *Standard for the burpees is a two hand touch  *Score is total # of calories completed ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Rounds *CRX: 15 Hang Squat Cleans (155/105)  ——————————————————————————————————– Cardio Option: 2 Rounds ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- 2 – 4 – 6 – 8 – 10  4 – 8 – 12 – 16 – 20  -Then- *CRX: Strict Wall Facing HSPU (Same Reps) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you plan on rope climbing get some practice reps in ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s- AMRAP x 7 Minutes  -Rest :90s- AMRAP x 5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total Scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner  ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A  Partner B  *Once Partner A completes a FULL round partners will then switch  *ONE machine but can have two barbells *Run counts… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the floor ——————————————————————————————————– Workout: For Time  -Then- 15 – 12 – 9 – 12 – 15  *RX+: Front Squats (155/105)  *CRX: FS (155/105) / BMU/RMU (5-4-3-4-5) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1, use this week as a test makeup *Partner up with someone and help them if they need a spot ——————————————————————————————————– Workout:… Read more »