Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Front Squats come from the ground ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *RX+: 6 Front Squats (185/115)  *CRX: 6 Front Squats (205/125)  *DB must be held in the suitcase position *Can… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes  *3 Total Scores: *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make Up Day (17 Minutes)  *Pick either the front squat, squat snatch, or bench press  ——————————————————————————————————– Workout: 4 Intervals (3 Min ON / 1 Min OFF)  *Pick up where you leave off after rest period… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete:  *DU and Snatches should take no longer than 1:30 each round ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Into- 2 Rounds  -Into- 4 Rounds  *RX+ Weights: (135/95) / (155/105) / (185/115)  *CRX Weights: (155/105) / (185/115) / (205/125)  *Should be able to… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: For Time  -Then- 15 – 10 – 5 – 10 – 15  -Then- *Two hand touch standard on the burpees ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *If you plan on rope climbing, toss some in ——————————————————————————————————– Workout: Every 10 Minutes x 2 Intervals -In remaining time AMRAP of: *Two Scores: *Rope Climb Scaling Options: ——————————————————————————————————– Cardio Option: Every 10… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  *Focus on your warm up sets – dial in your technique ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest 1 Minute at the end of each round *Goal is INTENSITY! Push hard… Read more »

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

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Retest week – be aggressive and shoot for the PR! *Warm Up Rep Scheme: ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total #… Read more »