Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets x 5 Reps  *Make sure you rest between working sets  *Focus on bracing your core and on the bar path  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *Single Under Scaling: *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -Then- -into-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets x 4 Reps  *Complete the 2 cleans first before the 2 hang cleans  *Can drop between cleans but not between hang cleans *Focus on being aggressive and fast under… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then-  3 Rounds  *RX+: 8 PS (135/95) OR 6 Wall Facing HSPU *CRX: 8 PS (135/95) AND 6 Wall Facing HSPU *HSPU Scaling Options: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 – test your 1RM today  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *DB can be held any style … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  1 Round  -then- 2 Rounds  -then- 4 Rounds  *CRX: Bar/Ring Muscle Ups (8 – 4 – 2)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -then- 2 Rounds  -then- 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 10 – 8 – 6 – 4 – 2  5 – 4 – 3 – 2 – 1  -Then- -into- 2 – 4 – 6… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *Make small jumps and prioritize rest  *Use a belt to keep your core tighter at the heavier weights *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: 4 Rounds  *CRX: 10 DB Snatches (70/50)… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 14 Minutes  -Rest 2 Minutes-  Part B – For Time  *RX+: 5 Thrusters (135/95)  *CRX: 5 Thrusters (135/95) /… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  Cleans can be squat OR power  Must hang on to the bar for both reps in order for it to count Shoot for anywhere between 80-90% of 1RM Clean  ——————————————————————————————————– Workout:… Read more »