Workout of the Day

Group Dynamic Warmup: —————————————————————————————————- Strength: Back Squat (17 Minutes)  4 Sets x 3 Reps   ——————————————————————————————————–  Workout: For Time  5 Rounds  *Rest 1 Minute at the completion of each round  *Score is total time including rest time  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: AMRAP + For Time  PART A- AMRAP x 12 Minutes  -Rest 2 Minutes- PART B- For Time  *Two Scores:  *Wall walk Scaling Options:  ——————————————————————————————————– Cardio Option: AMRAP +… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  *Rx+: SC (185/115) OR Bar/Ring MU (8-2×4-4×2)  *CRx: SC (185/115) AND Bar/Ring MU (8-2×4-4×2)  ——————————————————————————————————– Cardio Option: For… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Bench Press (17 Minutes)  4 Sets  *Partner up and spot each other  *Make sure you are using your own weights!  ——————————————————————————————————–  Workout: For Time  –into– 10 – 8 – 6 – 4 – 2  -THEN-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————–  Workout: For Time  2 Rounds  ——————————————————————————————————– Cardio Option: For Time  2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Strength: Deadlift (17 Minutes)  4 Sets  *Sets can be done as TNG or drop singles  ——————————————————————————————————–  Workout: Every 4 Minutes x 4 Rounds  Odd Round (1 and 3): -in remaining time complete: Even Rounds (2 and… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *If you’re doing RC’s then sub in 1 RC for round 3 and 4  ——————————————————————————————————–  Workout: AMRAP x 16 Minutes  *Every 4 Minutes (not including 0:00) complete: *CRx: 4 Shoulder… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Back Squat (17 Minutes) 4 Sets  *Continue to try to do these beltless  ——————————————————————————————————–  Workout: For Time  Buy in: 500 M Row/Ski OR 1200 M Bike  -THEN- 13 – 11 – 9 – 11 –… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Bench Press (17 Minutes) 4 Sets x 5 Reps  *Partner up and spot each other if needed  *Make sure you are using your percentages only  *If you missed week 1 use today as a makeup… Read more »