Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *RX+: 5 Overhead Squats (155/105) OR 5 Bar/Ring MU *CRX: 5 Bar/Ring Muscle Ups / 5 OHS (155/105)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *Make sure you rest between sets  *All reps should be done as drop singles *Dial in set up and technique on every single clean ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *RX+: 6 Hang Power Snatches (115/85) *CRX: 4 Hang Power Snatches (135/95)  *Score is total # of rounds + reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- 21 – 15 – 9  42 – 30 – 18  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -in remaining time AMRAP of:  *Intv1: 8 Burpees + 5 S2OH (105/75)  *Intv2: 7 Burpees Over Bar + 4 S2OH (115/85)  *Intv3: 6… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill: Double Unders 20 – 25 Minutes of dedicated DU practice  ——————————————————————————————————– Skill/WOD Prep: EMOM x 6 Minutes  ——————————————————————————————————– Benchmark WOD: “Annie” For Time  50 – 40 – 30 – 20 – 10  *Scaled 2x Single… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 1 – 2 – 3 – 4 – 5  2 – 4 – 6 – 8 – 10  -Then- -into- 5 – 4 – 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Make sure you are sticking with Split or Push from week 1 *Dial in technique during warm up sets  *Focus on recovery between working sets  ——————————————————————————————————– Workout: Every 5 Minutes x 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Then- -Then- -Into- *CRX: Hang Power Cleans (135/95)(155/105)(185/115)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- -Into- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes) *Continue to stick with what you picked week 1 (squat or power) ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *Pick up where you leave off after rest period … Read more »