Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Into- 2 Rounds  -Into- 4 Rounds  *RX+ Weights: (135/95) / (155/105) / (185/115)  *CRX Weights: (155/105) / (185/115) / (205/125)  *Should be able to… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: For Time  -Then- 15 – 10 – 5 – 10 – 15  -Then- *Two hand touch standard on the burpees ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *If you plan on rope climbing, toss some in ——————————————————————————————————– Workout: Every 10 Minutes x 2 Intervals -In remaining time AMRAP of: *Two Scores: *Rope Climb Scaling Options: ——————————————————————————————————– Cardio Option: Every 10… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  *Focus on your warm up sets – dial in your technique ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest 1 Minute at the end of each round *Goal is INTENSITY! Push hard… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 4 Rounds  -Then- -Into- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 4 Rounds  -Then- -Into- 4 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Retest week – be aggressive and shoot for the PR! *Warm Up Rep Scheme: ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total #… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -In remaining time AMRAP of:  *Reps will change each interval  *Score is Rounds + Reps for each interval  Intv1: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Snatches can be squat or power – athletes choice ——————————————————————————————————– Workout: For Time  *CRX: 30 Snatches (135/95)  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *If you fail at 95% drop weight down to 90% and finish with 2 singles at 90% ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -In remaining time complete max: *Barbell… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *RX+: 3 Squat Cleans (185/115)  *CRX: 3 Squat Cleans (205/125) / 5 Strict HSPU  *Score is total… Read more »