Workout of the Day

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  4 Sets x 3 Reps  *Use a belt for core assistance if needed  ——————————————————————————————————–  Workout: Every 4 Minutes x 4 Rounds  -in remaining time complete: *BBJ are to a 20” box… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: AMRAP x 20 Minutes  Complete 2 Rounds of:  -THEN- Complete 2 Rounds of:  *Once 4 rounds are complete start back at the top  *CRx: Barbell (185/125)  *Each round… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  500 Meter Run  -into- -THEN- 500 Meter Run  -into- -THEN- 500 Meter Run  *Rx+: Squat Snatches (115/75)  *CRx: Squat Snatches (135/85)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Jerk (17 Minutes)  4 Sets  *Stick with Push or Split from week 1  ——————————————————————————————————–  Workout: AMRAP x 15 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *CRx: 3 Bar/Ring MU  *One Score: total # of… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: For Time  -THEN-  16 – 12 – 8 – 12 – 16  4 – 3 – 2 – 3 – 4  -THEN- *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Clean (17 Minutes)  4 Sets  *Power or Squat from week 1  *All sets done as drop singles only  ——————————————————————————————————–  Workout: 4 intervals (3 Min ON / 1 Min OFF)  AMRAP x 3 Min  *Pick up… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 3 Rounds  -THEN- -into- 3 Rounds *CRx: 6 Power Snatches (155/95)  *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds  -THEN- -into-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  4 Sets  *Try to do all of these sets beltless  *Brace your core before each rep!  ——————————————————————————————————–  Workout: For Time 5 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 4 intervals (1 Min Stations / :15s Transition)  *4 Total Scores: ——————————————————————————————————– Cardio Option: 4 intervals (1 Min Stations / :15s Transition)  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  4 Rounds  -into- 2 Rounds  -into- 1 Round  *CRx: (185/125) / (155/105) / (135/95)  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -into- 2 Rounds  -into- 1… Read more »