Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *If you do CRX complete a :15s HS Hold instead  ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / :90s OFF)  Buy in: Complete 3 Rounds  -in remaining time: *CRX: 7 Handstand Push Ups … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  11 – 9 – 7  -Then- -Into- 9 – 7 – 5  -Then- -Into- 7 – 5 – 3  -Then- *RX+: (135/95)(155/105)(185/115) OR Chest 2 bar… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then-  *Partition reps as desired*  Strategy Examples: ——————————————————————————————————– Cardio Option: For Time  -Then-  *Partition reps as desired*  Strategy Examples: ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  *Complete the 2 cleans first before the 2 hang cleans  *Can drop between cleans but not between hang cleans ——————————————————————————————————– Workout: 3 Intervals (4 Minutes ON / 2 Min OFF)  AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -in remaining time complete: *CRX: Max Wall Walk Complex 1 Rep=(1 WW + 1 WFHSPU)  *One score: total # of Wall Walks accumulated  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Make sure you rest between sets  *Focus on bracing your core  ——————————————————————————————————– Workout: For Time  -Then- 15 – 12 – 9 – 6  -Then- *CRX: Bar/Ring Muscle Ups (5-4-3-2)  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Barbell should be done unbroken *One score: total # of calories completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: For Time  *DB must be held in the suitcase position – can switch your arms any time ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets x 5 Reps  *Make sure you rest between working sets  *Focus on bracing your core and on the bar path  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1… Read more »