Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Rx+ Weights: (135/95)(155/105)(185/125)  *CRX Weights: (155/105)(185/125)(205/135)  *Strict Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Strength: Pause Bench Press … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Pick either the Push Jerk OR Split Jerk  *Focus on technique as you build in weight  *NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Every 4 Minutes (INCLUDING 0:00) complete: *Alternating… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  18 – 14 – 10  -Then- -into-  3 Rounds  ——————————————————————————————————– Cardio Option: For Time 18 – 14 – 10  22 – 18 – 14 -Then- -into-  3 Rounds  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Pick either squat or power for this cycle  *Make small jumps and focus on your technique  *NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: For Time  36 – 30 – 24  *Row/Ski/Bike starts each round … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 5 Minutes  -in remaining time AMRAP of: -Rest 2 Minutes- AMRAP x 5 Minutes  -in remaining time AMRAP of:  -Rest 2 Minutes-  AMRAP x… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Does not have to be a 1 Rep Max *Warm Up Rep Scheme: *NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -in remaining time complete: *Burpees to a… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round -Then- 2 Rounds  -Then- 4 Rounds  *RX+: (135/95)(155/105)(185/115)(same reps as RX) *CRX: (155/105)(185/115)(205/125)(same reps as RX)  ——————————————————————————————————– Cardio Option: For Time  1 Round -Then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Min x 5 Rounds  *RX: (95/65) / RX+: (115/75) / CRX: (135/85)  *All 3 reps must be unbroken   *Weight stays the same for all 5 rounds  ——————————————————————————————————– Workout: AMRAP x 15 Minutes … Read more »