Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP x 20 Minutes *Every 5 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 20 min. *Wall Walk Scaling Options: ——————————————————————————————————–… Read more »
WOD: Wednesday, August 16th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes) 4 Sets x 3 Reps *Make sure you are sticking with either the squat or power from week 1 ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF) -In remaining… Read more »
WOD: Tuesday, August 15th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 5 Rounds -Then- *CRX: 3 Bar/Ring Muscle Ups *Crossover Scaling Option: 60 Single Unders ——————————————————————————————————– Cardio Option: For Time 5 Rounds -Then- ——————————————————————————————————– Core: 5 Rounds
WOD: Monday, August 14th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) 4 Sets x 5 Reps ——————————————————————————————————– Workout: For Time -Into- 9 – 7 – 5 -Then- -Into- 9 – 7 – 5 -Then- -Into- 9 – 7 – 5 ——————————————————————————————————– Cardio… Read more »
WOD: Sunday, August 13th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds -In remaining time complete max reps of: *Two Scores- Total # of TTB and ABSU ——————————————————————————————————– Cardio Option: Every 5 Minutes x 4 Rounds -In… Read more »
WOD: Saturday, August 12th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds *Front Squats come from the ground (can power or squat clean the bar) ——————————————————————————————————– Workout: AMRAP x 21 Minutes *Every 3 Minutes (not including 0:00) complete: *CRX: 5 Front Squats (185/115) *Score is total… Read more »
WOD: Friday, August 11th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes) 4 Sets x 5 Reps *:01s pause at your chest on every single rep ——————————————————————————————————– Workout: For Time -then- 4 Rounds -then- *DB Hang Clean and Jerks are 4 reps per… Read more »
WOD: Thursday, August 10th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 7 Minutes -In remaining time AMRAP of: -Rest :90s- AMRAP x 7 Minutes -In remaining time AMRAP of: -Rest :90s- AMRAP x 7 Minutes … Read more »
WOD: Wednesday, August 9th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes) 4 Sets x 3 Reps *Make sure you are sticking with either the squat or power from week 1 ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds -in remaining time complete max… Read more »
WOD: Tuesday, August 8th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Throw in some rope climbs for practice ——————————————————————————————————– Workout: 2 Intervals (9 Minutes ON / 2 Minutes OFF) -In remaining time, AMRAP of: *Two Scores – Rounds + Reps for… Read more »
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