Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) *New Strength Cycle: ——————————————————————————————————– Workout: 4 Rounds ——————————————————————————————————– Core: 5 Rounds
WOD: Sunday, May 19th, 2024 (Burpee Day 111)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP x 6 Minutes -Rest 2 Minutes and Repeat- *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals AMRAP x 2 Minutes -Rest :30s-… Read more »
WOD: Saturday, May 18th, 2024 (Burpee Day 110)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds -In remaining time complete max reps of: *RX+: (185/115) / CRX: (205/125) *One score – total # of squat cleans accumulated ——————————————————————————————————– Cardio Option: Every… Read more »
WOD: Friday, May 17th, 2024 (Burpee Day 109)
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes *Athletes can choose to increase the weight or stay the same *Bar can come from the floor or from the rack *:50s Time Cap on calories ——————————————————————————————————– Workout: AMRAP x 15… Read more »
WOD: Thursday, May 16th, 2024 (Burpee Day 108)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time -Then- 2 Rounds -Into- 2 Rounds -Into- 2 Rounds -Then- *CRX: Bar/Ring Muscle Ups (7-5-3) ——————————————————————————————————– Cardio Option: For Time -Then- 2 Rounds -Into- 2 Rounds -Into- 2 Rounds … Read more »
WOD: Wednesday, May 15th, 2024 (Burpee Day 107)
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes *Athletes can choose to increase the weight or stay the same *:50s Time Cap on calories *Must hang on to the bar for all 3 reps every round! ——————————————————————————————————– Workout: AMRAP… Read more »
WOD: Tuesday, May 14th, 2024 (Burpee Day 105)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 2 Intervals (10 Min ON / 2 Min OFF) Intv1: -In remaining time complete a ladder of: 2, 4, 6, 8, 10, 12, 14, etc… -Rest 2 Minutes- … Read more »
WOD: Monday, May 13th, 2024 (Burpee Day 105)
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes *Athletes can choose to increase the weight or stay the same *:50s Time Cap on calories *Deadlifts must stay TNG through every round ——————————————————————————————————– Workout: For Time 4 Rounds *Rest 1… Read more »
WOD: Sunday, May 12th, 2024 (Burpee Day 104)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner ——————————————————————————————————– Workout: Partner WOD Every 3 Minutes x 6 Intervals (18 Min) Partner A: Partner B: Max Rounds of *Partners will switch every 3 minutes *Partners A will pick up where B… Read more »
WOD: Saturday, May 11th, 2024 (Burpee Day 103)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -into- 3 Rounds -Then- -into- 3 Rounds -Then- *RX+: 5 Squat Snatches (155/105) *CRX: 3 Squat Snatches (185/115) / 15 BJ (30”/24”) ——————————————————————————————————– Cardio Option: For… Read more »
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