Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap)  ——————————————————————————————————– Workout: “25.3”  *SCALED VERSION:  *MASTERS RX 55+:  ——————————————————————————————————– STANDARDS:  QUICK NOTES Wall Walks Row Deadlift  Clean Snatch  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: AMRAP + For Time  Part A: AMRAP x 13 Minutes  -Rest 2 Minutes-  Part B: For Time  *Full 200 Meter Run counts as 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Core: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 2 Reps  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -in remaining time complete: *CRX: 10 Alt DB Snatches (70/50) / 6 Chest 2 Bar Pull Ups  *One score… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- 2 Rounds  -Then- 2 Rounds  *CRX: (135/95)(155/105)(185/115) Same Reps  *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -Then- 2 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 3 Reps  *Work on bracing your core on every rep  *Don’t always rely on the belt!  ——————————————————————————————————– Workout: Ladder x 16 Minutes  -in remaining time ladder of:  4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then-  14 – 10 – 6 – 6 – 10 – 14  7 – 5 – 3 – 3 – 5 – 7  -Then- ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  *Throw in some double unders each round as well for technique work ——————————————————————————————————– Workout: Open Workout “25.2”  Repeat of “22.3”  For Time (12 Min Cap)  -Then- -Then- *Tie Break time… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Focus on quality reps (bar path, full range of motion)  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  -Every 3 Minutes (not including 0:00) complete: *One score: total # of cals completed in… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into-  2 Rounds  -Then-  -into-  2 Rounds  -Then- -into- 2 Rounds  *RX+: Barbell (185/115) (7-5-3 Reps) *CRX: Same weight as RX+ / Bar/Ring MU (5-4-3)  ——————————————————————————————————–… Read more »