Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (including 0:00) complete: *Rx+: 6 S2OH (155/105) / *CRx: 3 S2OH (185/125)  *One Score: total rounds + reps completed in 20… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Make Up Day (17 Minutes)  *Clean/Front Squat Complex: *Push Press  ——————————————————————————————————– Workout: For Time  5 Rounds  -THEN- *Rx+: 8 Chest to Bar Pull Ups / *CRx: 4 Bar/Ring MU  ——————————————————————————————————– Cardio Option: For Time  5 Rounds … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: *Wall Walk complex: *CRx: 6 Thrusters (135/95)… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 10 – 9 – 8   -THEN-  -into-  7 – 6 – 5 -THEN- -into-  4 – 3 – 2 *CRx: HPS (115/75) / (135/85)… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)   *Be aggressive and shoot for the PR  *Make sure you rest between your heavy attempts ——————————————————————————————————– Workout: AMRAP x 16 Minutes  -Then in remaining time AMRAP of:  *Only one head of… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————– Workout: For Time  -THEN-  500 – 400 – 300  15 – 10 – 5  -THEN- ——————————————————————————————————– Cardio Option: For Time  -THEN-  500 – 400 – 300  15 – 10… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Clean/Front Squat Complex (17 Min)  1 Hang Clean + 1 Clean +  1 Front Squat *Retest week – Shoot for the PR!  *Can drop the bar between the hang clean and clean ——————————————————————————————————– Workout: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 min cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  -Every 3 Minutes (not including 0:00) complete: *One score: total cals completed in 18 minutes ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  -Every 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 2 Rounds ——————————————————————————————————– Workout: “Murph” For Time  1 Mile Run  1 Mile Run  RX: with a weight vest (20/14)  *Partition reps as desired  SCALING OPTIONS:  ——————————————————————————————————– Core: NONE Go enjoy your Memorial Day! 

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 min cap)  ——————————————————————————————————– Workout: For Time  -THEN-  -THEN- ——————————————————————————————————– Cardio Option: For Time  -THEN-  -THEN- ——————————————————————————————————– Core: 4 Rounds