Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- 3 Rounds  -Into- 3 Rounds  -Then- *CRX: 5 BMU (sub for 10 pull ups) / Barbell Weight (115/85) ——————————————————————————————————– Cardio Option: For Time  -Then- 3 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -in remaining time AMRAP of:  Intv1: 6 BBJO / 6 S2OH (105/75)  Intv2: 5 BBJO / 5 S2OH (115/85)  Intv3:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Rounds For Time  -Into- 45 – 35 – 25  9 – 7 – 5  *CRX: Power Cleans (185/115) 7-5-3 Reps each round *WORKOUT FLOW:  ——————————————————————————————————– Cardio Option: 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets x 5 Reps  ——————————————————————————————————– Workout: Ladder + For Time  Part A: Ladder x 12 Minutes  4, 6, 8, 10, 12, 14, 16, 18, 20, 22, etc.. -Rest 2 Minutes-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -then- 2 Rounds  -Into- -then- 2 Rounds  -Into- -then- 2 Rounds  *RX+: Squat Snatches (135/95) – same rep scheme  *CRX: Squat Snatches (155/105) – (6, 4,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets x 5 Reps  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Burpee to a target standard is a TWO Hand Touch *Score is total #… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 15 – 12 – 9  5 – 4 – 3  -Then- -Into- 12 – 9 – 6  4 – 3 – 2  -Then- -Into- 9… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps *If you missed week 1, use this week as a test makeup ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -In remaining time complete max reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ a Partner  ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A:  Partner B: Complete 1 Round *Partners Switch once Partner B completes a FULL round  *One machine but can have 2 separate… Read more »

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