Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Bar can come from the floor or the rack  *Any style of S2OH (try to keep it the same across all rounds) *Athletes choice on starting weight *increase the weight… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time -into- 2 Rounds  -then- -into- 2 Rounds  -then- -into- 2 Rounds  *CRX: Bar/Ring MU (4-3-2 Reps)  ——————————————————————————————————– Cardio Option: For Time -into- 2 Rounds  -then- -into- 2 Rounds  -then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time -then- 1 – 2 – 3 – 4 – 5  2 – 4 – 6 – 8 – 10  -then- -into- 5 – 4 – 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 14 Minutes  -Rest 2 Minutes-  Part B – For Time  *RX+: 10 Alt HDBS (70/50) OR 2 Wall Walk Complex’s (1 WW… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 Intervals (1 Minute Stations / :15s Transition)  *RX+: PC (155/105) / CRX: (185/115)  *4 Total Scores: ——————————————————————————————————– Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition) … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *if you are RC sub 1 rep in after round 2 instead of PU ——————————————————————————————————– Workout: For Time  -into- -Then- -into- -Then- -into- *CRX Weights: (115/85) (135/95) (155/105) Same Reps *Rope… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Make Up Day (17 Minutes)  *Pick either the clean complex or the bench press  *Clean complex: 1 Clean + 2 Front Squats  *Bench Press is a 1RM  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  2 Rounds  -into- -then- ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -into- -then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  *RX+: 5 FS (185/115) / *CRX: 5 FS (205/125)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Pick a target goal and build to it  *Partner up with someone and spot each other  *Don’t be too aggressive on your jumps  *Prioritize rest between sets – You have 17… Read more »