Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *Focus on your warm up sets  *Bracing your core – fast elbows *Whichever you choose for week 1 you will use for remaining weeks *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: Every 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  3 Rounds  -Then complete: *CRX: 10 Hang Power Snatches (135/95)  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then complete: ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Focus on keeping your elbows up and bracing your core *Use a belt/knee sleeves, wrist straps, WL shoes for extra support *Not a true 1RM – just build to something heavy… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat- *Four Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats are coming from the floor  ——————————————————————————————————– Workout: For Time  2 Rounds  *Pick a weight that allows you to complete at least sets of 5 on FS ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  RX: (185/125) RX+: (205/135) CRX: (225/155)  *:50s Cap on calories *Bar can be done as drop singles  *Bar should be challenging but repeatable across 5 rounds ——————————————————————————————————– Workout: Ladder x 16… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *CRX: (135/95) (155/105) (185/115) Same Reps ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  RX: (105/75) RX+: (135/95) CRX: (185/115)  *:50s Cap on calories *Bar can come from the rack or floor  *Bar should be challenging but repeatable across 5 rounds ——————————————————————————————————– Workout: AMRAP +… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 5 – 3 – 1  -Then- -Then- 1 – 3 – 5  -into- *Wall Walk Scaling Options: ——————————————————————————————————– Cardio Option: For Time  -into- 5 – 3 – 1 … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes (5 Rounds)  RX: (135/95) RX+: (185/115) CRX: (205/125)  *:50s Cap on calories *Bar can be done as drop singles  *Bar should be challenging but repeatable across 5 rounds ——————————————————————————————————– Workout: Every… Read more »