Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *CRX: 5 Hang Power Cleans (185/115)  ——————————————————————————————————– Cardio Option: For Time  -Then- 5 Rounds  -Then- ——————————————————————————————————– Strength: Bench Press  4 Sets  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes) 4 Sets  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  -In remaining time climb the ladder: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 6 Minutes  -Rest :90s-  AMRAP x 6 Minutes  -Rest :90s-  AMRAP x 6 Minutes  ——————————————————————————————————– Cardio Option: AMRAP Repeats  AMRAP x 6 Minutes  -Rest… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes) 4 Sets  *NO Touch n Go for the sets of 2  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Round 1 and 3:  -In remaining time complete max reps of:  Round 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 – 2 – 3 3 – 6 – 9  -Then- -Then- 1 – 2 – 3 3 – 6 – 9  -Then- -Then- 1 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  ——————————————————————————————————– Workout: 4 Intervals (3 Min ON / 1 Min OFF)  *Pick up where you leave off  *One score – total # of rounds + reps completed  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner  *For the row complete 200 Meters each *For the bike complete 500 Meters each  ——————————————————————————————————– Workout: Partner AMRAP x 20 Minutes  Partner A  Partner B – Complete 1 Round of: *Once… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -Then complete 5 Rounds of:  *CRX: 3 Bar/Ring Muscle Ups ——————————————————————————————————– Cardio Option: For Time  -Then complete 5 Rounds of:  ——————————————————————————————————– Strength: Bench Press  4 Sets  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- 2 Rounds  -Then- 1 Round ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then- 2 Rounds  -Then- 1 Round ——————————————————————————————————– Core: 4 Rounds