Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)  -In remaining time AMRAP of:  *Two Scores – Rounds + Reps for each interval  ——————————————————————————————————– Cardio Option: 2 Intervals (8 Minutes ON… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Pick a weight that allows you to get 4-6 rounds on… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Back Squat EMOM Every 2:30 Minutes x 5 Rounds  *Weight should start at 70% of 1 Rep Max  *Increase the weight each set  *Finish with a tough set of 3 (around 90% of 1RM) ——————————————————————————————————–… Read more »

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

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max: *Score is total # of hang squat cleans completed across all 4 rounds  *You should be able… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 11 – 9 – 7  -Then- -into- 9 – 7 – 5  -Then- -into- 7 – 5 – 3  ——————————————————————————————————– Cardio Option: For Time  -into-… Read more »

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

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: Ladder x 16 Minutes  2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 -etc.. *Each round starts with 4… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: 20 Squat Snatches (135/95) *Switch arms after 15 reps on the suitcase lunges  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 5 Rounds