Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 4 – 8 – 12 – 16  2 – 2 – 2 – 2 -Then- -Into- 16 – 12 – 8 – 4  2 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make-Up Day (17 Minutes)  *Pick either the Power clean, Back Squat, or S2oh  *When in doubt, Squat it out 🙂 ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then-… Read more »

Workouts are posted through Sunday, January 21st. Make sure you are pressing on the correct day when looking for the workout!

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: For Time  3 Rounds  -Rest 2 Minutes once 3 rounds are complete-  3 Rounds  *Goal is to complete second set of 3 rounds close to the same time as first… Read more »

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 »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  *Make sure you are retesting the same movement from week 1 ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Score is total # of Rounds + Reps completed in 16 Min  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  *Two hand touch on the Burpees  *Pick a weight that allows you to complete 5 reps at a time ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Warm Up Rep Scheme: ——————————————————————————————————– Workout: Every 5 Minutes x 3 Intervals -In remaining time, AMRAP of:  *Brand new score for each interval  *3 Total Scores – Rounds + Reps for… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Into- 2 Rounds  *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Into- 2 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Clean (17 Minutes)  *Retest week is here, be aggressive and go for the PR! ——————————————————————————————————– Workout: Ladder + For Time  Part A- Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, etc… … Read more »