Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Practice rope climbs if you are doing them in the wod  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (including 0:00) complete: *Score is total # of rounds +… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Barbell Endurance: Burpee – Front Squat EMOM  EMOM x 5 Minutes  -Rest 1 FULL Minute-  EMOM x 5 Minutes  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -In remaining time complete… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 12 – 10 – 8  -Then- -Into- 36 – 30 – 24  ——————————————————————————————————– Cardio Option: For Time  -into- 12 – 10 – 8  -Then- -Into-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / 2 Minutes OFF)  -In remaining time complete max reps of:  INTV1: (135/95)  INTV2: (155/105)  INTV3: (185/115)  *DB must be held in the… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 2 Rounds  -Into- -Then- 2 Rounds  -Into- -Then- 2 Rounds  *RX+: CRX: Same Gymnastics progression as RX+ ——————————————————————————————————– Cardio Option: For Time  -Then- 2 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Work on finding the right pace for you on the rower ——————————————————————————————————– Workout: Open Workout “24.2”  AMRAP x 20 Minutes  *Every 10 Meters = 1 Rep  Scaled: 10 DL (135/95) / 50 Single… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / :90s OFF)  2 Rounds  -In remaining time complete: *One score – All 3 rounds of cals added together  ——————————————————————————————————– Cardio Option: 3 Intervals (5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Front Squats will come from the floor  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Barbell Endurance: Burpee – Snatch EMOM  EMOM x 5 Minutes -Rest 1 FULL Minute-  EMOM x 5 Minutes *Barbell should be light! Looking to hang on for all 5 reps each time *Goal here is to… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  *First barbell should be much heavier than second  ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Core:… Read more »