Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Chipper For Time  *Should be able to cycle at least 5 reps of hang snatches at a time *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: Chipper For Time  *DB hang… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- *CRX: 6 Thrusters (155/105)  ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- ——————————————————————————————————– Accessory Work: Bicep Curls  4 Sets  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / :90s OFF)  -Then in remaining time complete AMRAP of:  *Devils press does not have to be alternating reps … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 14 – 10 – 6  -Then- -Into- 6 – 10 – 14  *CRX: 7 – 5 – 3 // 3 – 5 – 7 Power… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 2 Reps  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3): -In remaining time complete max reps of:  Even Rounds (2 and 4): -In… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes) 4 Sets x 5 Reps  *:01s Pause at chest on every rep ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total Scores – Total # of reps completed… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 20 min. *Wall Walk Scaling Options: ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 3 Reps  *Make sure you are sticking with either the squat or power from week 1 ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF) -In remaining… Read more »