Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *if you are RC sub 1 rep in after round 2 instead of PU ——————————————————————————————————– Workout: For Time  -into- -Then- -into- -Then- -into- *CRX Weights: (115/85) (135/95) (155/105) Same Reps *Rope… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Make Up Day (17 Minutes)  *Pick either the clean complex or the bench press  *Clean complex: 1 Clean + 2 Front Squats  *Bench Press is a 1RM  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  2 Rounds  -into- -then- ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -into- -then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  *RX+: 5 FS (185/115) / *CRX: 5 FS (205/125)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Pick a target goal and build to it  *Partner up with someone and spot each other  *Don’t be too aggressive on your jumps  *Prioritize rest between sets – You have 17… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *CRX: 8 Reps (155/105) / 4 Reps (185/115) / 2 Reps (205/125) ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 intervals (3 Minutes ON / 1 Minute OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *CRX: 3 Shoulder To Overhead (185/115) *One score:  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time -Then complete 5 Rounds of:  *RX+: 8 Chest to Bar Pull Ups / *CRX: 4 Bar/Ring Muscle Ups  ——————————————————————————————————– Cardio Option: For Time -Then complete 5… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Clean + 2 Front Squats  *Make sure you retest squat or power from week 1  *If you complete a squat clean you still must do 2 squats *3 Reps Total! … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Core:… Read more »