Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Snatches can be squat or power  ——————————————————————————————————– Workout: 3 Intervals ( 6 Minutes ON / :90s OFF)  -Then in remaining time, AMRAP of:  Intv1: 5 Snatches – RX (115/85) CRX… Read more »

Workouts are posted through NEXT Sunday (9/24/2023). Make sure you are pressing on the correct date!

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Back squats come from the floor *Can drop the bar off your back UNLESS its EMPTY! *Make sure you pick a weight that allows you to safely position the bar ——————————————————————————————————– Workout: 5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 1 Round ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 1… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Rounds 1 and 3: -In remaining time complete max reps of: Rounds 2 and 4:  -In remaining time complete max reps of: *Two scores: ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: AMRAP + For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats come from the ground  ——————————————————————————————————– Workout: 2 Rounds For Time  *Front Squats come from the ground  ——————————————————————————————————– Cardio Option: 2 Rounds For Time  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you plan on rope climbing, practice in the pregame!  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of Rounds +… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (7 Minutes ON / :90s OFF)  -In remaining time complete an AMRAP of:  Rd1: 7 Power Cleans (115/85)  Rd2: 5 Power Cleans (135/95)  Rd3: 3 Power… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total Scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)  ——————————————————————————————————– Core: 5 Rounds