Workout of the Day

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 12 – 10 – 8  6 – 5 – 4  -Then- -into- 3 Rounds  *RX+: Hang Power Snatches (115/85) *CRX: Hang Power Snatch (135/95) AND DB (70/50)  *If… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: *RX+: 3 Squat Cleans (155/105)  *CRX: 3 Squat Cleans (185/125)  *One Score: Total Rounds completed + partial… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Clean + 2 Front Squats  *Clean can be squat or power *For the weight to count you must hit all 3 reps  *Use a belt, knee sleeves, weightlifting shoes for… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (1 Minute Stations / :15s transition)  *CRX: Max Burpee – Bar/Ring Muscle Ups  *4 Total Scores: *Scale Burpee pull ups with a flag or plates  ——————————————————————————————————– Cardio Option: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *CRX: (115/85) – (135/95) – (155/105) (same reps)  *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  *Front squats come from the ground  ——————————————————————————————————– Workout: For Time – 2 Rounds -into- -into *CRX: 15 Front Squats (185/115) *WORKOUT FLOW: *If raining sub: ——————————————————————————————————– Cardio Option: For Time – 2 Rounds -into- -into… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *One score: total # of rounds… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Can be done as touch n’ go or drop singles  *Athletes choice on starting weight *Increase weight per round ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *if you are rope climbing, toss some in  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 13 Minutes  -Rest 2 Minutes-  Part B – For Time  *RX+:… Read more »