Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 3 Rounds  *Each WFHSPU set must start from a wall walk *CRX: (185/125) (205/135) (225/155) (same reps)… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 1 Rep  *HEAVY SINGLE WEEK!  *Make sure you really warm up your FS before you get to set 1  *Use a belt, knee sleeves, weightlifting shoes if you… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *CRX: (5/3) Muscle Ups (Bar or Ring) *4 Total Scores: ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: Every 6 Minutes x 3 Rounds  -in remaining time complete max: *One score: total # of WB’s accumulated across 3 rounds  *RX+: PC (155/105) / *CRX: PC (185/115)  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets  *Take your time building towards your first %  *Prioritize rest between working sets  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- *Alternate on the DB… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 10-9-8-7-6-5-4-3-2-1 Reps of:  -Then- *RX+: HPC (135/95) / *CRX: HPC (155/105)  *DB must be held at your side in the suitcase position only ——————————————————————————————————– Cardio Option:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets  *Heavy %’s – make sure you dial in technique during warm up *Prioritize rest between working sets  *Sets 1 and 2 should be done as drop singles  ——————————————————————————————————– Workout: AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes) 4 Sets  *Low overall volume but heavy percentages  *Make sure you prioritize rest between working sets  *Use a belt, knee sleeves, wrist straps for assistance  ——————————————————————————————————– Workout: Ladder x 12 Minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *RX+: BBJ (30”/24”) OR (115/85)(135/95)(155/105)  *CRX: BBJ (30”/24”) AND (115/85)(135/95)(155/105)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 2 Reps  *Focus on your speed under the bar  *Continue to stick with push or split from week 1  ——————————————————————————————————– Workout: 3 intervals (5 Min ON / 2 Min… Read more »