Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds *Can be done as touch n’ go or drop singles  *Start light (around 60%) and build  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Score is total # of rounds +… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  2 Rounds ——————————————————————————————————– Cardio Option: For Time  2 Rounds ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Start light and build each round  *Must hang on to the bar for all 3 reps ——————————————————————————————————– Workout: Every 4 Minutes x 3 Rounds  -in remaining time complete max: … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– 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 … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill: Double Unders 20 – 25 Minutes of dedicated DU practice  ——————————————————————————————————– Skill/WOD Prep: EMOM x 6 Minutes  ——————————————————————————————————– Benchmark WOD: “Megan” For Time  21 – 15 – 9 *Scaled 2x Single unders 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  WEIGHTS RX – Rd1: (95/65) / Rd2: (105/75) RX – Rd3: (115/85) / Rd4: (135/95)  —————————————————————— RX+ – Rd1: (105/75) / Rd2: (115/85) RX+… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Can be done as touch n’ go or drop singles  *Start light (around 60%) and build  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Scores: ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  *Warm up rope climbs if you are rope climbing  ——————————————————————————————————– Workout: For Time  -Into- 15 – 12 – 9  3 – 3 – 3  -Then- -Into- 30 – 24 – 18  2 –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *All 3 reps must be touch n’ go every round – no singles *Increase the weight per round  *Start at around 60% of 1RM and build  ——————————————————————————————————– Workout: Ladder… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time 3 Rounds  -Then- 3 Rounds  *CRX: 10 S2OH (155/105) / 10 Strict HSPU *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time 3 Rounds  -Then- 3 Rounds  ——————————————————————————————————–… Read more »