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 »
WOD: Thursday, October 19th, 2023
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 »
WOD: Wednesday, October 18th, 2023
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 »
WOD: Tuesday, October 17th, 2023
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 »
WOD: Monday, October 16th, 2023
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 »
WOD: Sunday, October 15th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- 10 Rounds *CRX: 2 Squat Snatches (135/95) ——————————————————————————————————– Cardio Option: For Time -Then- 10 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Saturday, October 14th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP Repeats x3 AMRAP x 7 Minutes -In remaining time AMRAP of: -Rest :90s- AMRAP x 7 Minutes -In remaining time AMRAP of: -Rest :90s- AMRAP x 7… Read more »
WOD: Friday, October 13th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes) 4 Sets ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds -In remaining time complete max reps of: *Alternate your hands every 5 reps *Score is total # of DBS completed ——————————————————————————————————–… Read more »
WOD: Thursday, October 12th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 1 Round -Then- -Into- 2 Rounds -Then- -Into- 3 Rounds ——————————————————————————————————– Cardio Option: For Time 1 Round -Then- -Into- 2 Rounds -Then- -Into- 3 Rounds ——————————————————————————————————–… Read more »
WOD: Wednesday, October 11th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes) 4 Sets *No Touch n’ Go, reset at the bottom for each rep ——————————————————————————————————– Workout: For Time -Then- 2 – 4 – 6 – 8 – 10 – 8 – 6 –… Read more »
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