Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: “Hotshots 19”  6 Rounds For Time (35 Min Cap)  *Air Squats are done to a wall ball  The Hotshots 19 Hero WOD commemorates the bravery of the Granite… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Deadlift EMOM  Every 2:30 Minutes x 5 Intervals  *Start LIGHT! Aim for 60% and build from there  *Finish no heavier than 90% of 1RM  ——————————————————————————————————– Workout: Ladder x 16 Minutes  4, 8, 12, 16, 20,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Row must be done on Damper setting 10  *Bike is ARMS ONLY ——————————————————————————————————– Workout: For Time  -Into- 4 Rounds  -Then- *Row must be done on Damper setting 10  *Bike is… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Back Squat EMOM  Every 2:30 x 5 Intervals  *Start at around 60% of 1RM and build from there  *Build to a tough set of 3 by intv 5 (shoot for 85% of 1RM) *Example: 60,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and repeat-  *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Ladder x 21 Minutes  -then in remaining time AMRAP of:  *Score is total # of rounds + reps completed in 21 Min  ——————————————————————————————————– Cardio Option: Ladder x 21 Minutes  -then in… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 15 – 12 – 9 – 6 – 3  5 – 4 – 3 – 2 – 1  -Then- -Into- 3 – 6 – 9 – 12 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s- AMRAP x 7 Minutes  -Rest :90s- AMRAP x 5 Minutes  *3 Scores – Rounds + Reps for each AMRAP *CRX Weights/Reps: ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 10 – 8 – 6 – 4 – 2  -Then- -Then- 2 – 4 – 6 – 8 – 10  -Into- ——————————————————————————————————– Cardio Option: For Time  -Into- 10… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- *CRX: 4 Strict Wall Facing HSPU  Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds