Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: 2 Intervals (9 Min ON / 2 Min OFF) -Then in remaining time AMRAP of: *Two Scores – Rounds + Reps for each interval *HSPU Scaling Options: ——————————————————————————————————– Cardio Option: 2… Read more »
WOD: Saturday, April 1st, 2023 (Burpee Day 62)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min cap) *Front Squats are from the floor ——————————————————————————————————– Workout: Every 3:30 Minutes x 6 Rounds -In remaining time complete: *CRX: 9 Front Squats (155/105) *Two Scores: ——————————————————————————————————– Cardio Option: Every 3:30… Read more »
WOD: Friday, March 31st, 2023 (Burpee Day 61)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes) *New Base Building Strength Cycle: ——————————————————————————————————– Workout: 4 Rounds ——————————————————————————————————– Cardio Option: 4 Rounds *15 Per side on DBS – alternate whenever you’d like ——————————————————————————————————– Core: 5 Rounds
WOD: Thursday, March 30th, 2023 (Burpee Day 60)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes *Can sub in 5 Ring Rows + :10s Ring Row hold ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP x 6 Minutes -Rest 2 Minutes and repeat- *CRX:… Read more »
WOD: Wednesday, March 29th, 2023 (Burpee Day 59)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes) *New Base Building Strength Cycle: ——————————————————————————————————– Workout: For Time -Then- 30 – 20 – 10 -Then- *Barbell weight should be light to force you to hang on! ——————————————————————————————————– Cardio Option: For Time … Read more »
WOD: Tuesday, March 28th, 2023 (Burpee Day 58)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time 3 Rounds -Then- 3 Rounds ——————————————————————————————————– Cardio Option: For Time 3 Rounds -Then- 3 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Monday, March 27th, 2023 (Burpee Day 57)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) *New Base Building Strength Cycle: ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / 1 Minute OFF) -In remaining time complete max reps of: *3 total scores – # of WB’s completed… Read more »
WOD: Sunday, March 26th, 2023 (Burpee Day 56)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP x 20 Minutes *Every 4 Minutes (Not including 0:00) complete: *CRX: 3 Bar/Ring Muscle Ups *Score is total # of rounds + reps completed in 20 minutes ——————————————————————————————————– Cardio Option:… Read more »
WOD: Saturday, March 25th, 2023 (Burpee Day 55)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: EMOM + Part B Option Part A – Every 4 Minutes x 3 Rounds -In remaining time complete max: -Rest 2 Minutes- Part B – Option 1 OR… Read more »
WOD: Friday, March 24th, 2023 (Burpee Day 54)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time 1 Round -Then- 2 Rounds -Then- 4 Rounds ——————————————————————————————————– Cardio Option: For Time 1 Round -Then- 2 Rounds -Then- 4 Rounds ——————————————————————————————————– Core: 5 Rounds
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