Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets  *NO Touch n go like previous weeks! ——————————————————————————————————– Workout: Every 6 Minutes x 3 Intervals -In remaining time AMRAP of:  *Start a brand new score each interval (3 total)  *Rope… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 5 Rounds  *CRX: 10 Alt Pistol Squats / 4 Overhead Squats (135/95)  ——————————————————————————————————– Cardio Option: 5 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  -Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 15 Minutes ——————————————————————————————————– Cardio Option: AMRAP x 15… Read more »

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

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *CRX: 2 Power Cleans (205/135)  *Score is total # of Rounds + Reps completed in 20 Min … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / :90s OFF)  -In remaining time, AMRAP of: *CRX: 3 Wall Facing Handstand Push ups  *3 Total scores – Rounds + Reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *front squats come from the ground ——————————————————————————————————– Workout: For Time  -Into- 15 – 10 – 5 -Then- -Into- 12 – 8 – 4  -Then- -Into-  9 – 6 – 3  ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets  *Just like week 1 – No Touch n’ go (reset each rep)  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  -In remaining time climb the… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  *Squat Cleans can be drop singles  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Intervals  2 Rounds  -In remaining time complete: *Score is total # of calories completed across all… Read more »