Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make Up Day (17 Minutes)  Pick either: ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -In remaining time complete max reps of:  *Two Scores – Total # of WB’s and Total # of Thrusters  ——————————————————————————————————–… Read more »

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Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 21 Minutes  ——————————————————————————————————– Cardio Option: AMRAP x 21 Minutes  *Every 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 11 – 9 – 7  -Then- -Into- 9 – 7 – 5  -Then- -Into- 7 – 5 – 3  *CRX Reps/Weights (toes to bar follow… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: 2 Intervals (7 Minutes ON / 2 Min OFF)  -In remaining time, AMRAP of: *Two Scores – Rounds + Reps for each interval  *Handstand Push Up Scaling Options:  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  2 – 4 – 6 – 8 – 10  10 – 20 – 30 – 40 – 50  -Then- -Then- 10 – 8 – 6 – 4 – 2 … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Station / :15s Transition)  *3 Scores – Total # of reps accumulated across all stations  ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Station / :15s Transition) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Squat Clean + 1 Front Squat  *Retest Week! Be aggressive and PR!! ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (INCLUDING 0:00) complete: *Score is total # of Wall… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of Rounds + Reps completed in 18 Minutes  *Handstand Push Up Scaling Option:  ——————————————————————————————————– Cardio Option:… Read more »