Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) 4 Sets x 5 Reps *If you missed week 1, use this week as a test makeup ——————————————————————————————————– Workout: For Time 21 – 15 – 9 42 – 30 – 18 … Read more »
WOD: Tuesday, May 28th, 2024 (Burpee Day 120)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP + For Time Part A – AMRAP x 15 Minutes -Then in remaining time AMRAP of: -Rest 2 Minutes- Part B – For Time *Two Scores: *Get uncomfortable on Part… Read more »
WOD: Monday, May 27th, 2024 (Burpee Day 119) 7 AM and 9 AM ONLY!!
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: “MURPH” For Time RX: With a weight vest (20/14) Scaled: Banded Pull ups, Jumping Pull ups ——————————————————————————————————– Hero Wod Option 2: “Loredo” 6 Rounds *RX: Done with a vest… Read more »
WOD: Sunday, May 26th, 2024 (Burpee Day 118)
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) *Alternate arms every 5 reps on the DB ——————————————————————————————————–… Read more »
WOD: Saturday, May 25th, 2024 (Burpee Day 117)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Front squats come from the floor ——————————————————————————————————– Workout: For Time -Into- 2 Rounds -Then- -Into- 2 Rounds -Then- -Into- 2 Rounds *Rx+ Weights: (135/95)(155/105)(185/115) *CRX Weights: (155/105)(185/115)(205/125) ——————————————————————————————————– Cardio Option:… Read more »
WOD: Friday, May 24th, 2024 (Burpee Day 116)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes) *Partner up with someone and help them if they need a spot *Warm Up Rep Scheme: ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds -in remaining time complete max reps of:… Read more »
WOD: Thursday, May 23rd, 2024 (Burpee Day 115)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time -into- 3 Rounds -Then- -into- 3 Rounds ——————————————————————————————————– Cardio Option: For Time -into- 3 Rounds -Then- -into- 3 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, May 22nd, 2024 (Burpee Day 114)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes) *Make sure you dial in your technique during your warm up sets ——————————————————————————————————– Workout: AMRAP x 15 Minutes *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds… Read more »
WOD: Tuesday, May 21st, 2024 (Burpee Day 113)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF) -In remaining time ladder of: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… *CRX: Reps increase by 1’s –… Read more »
WOD: Monday, May 20th, 2024 (Burpee Day 112)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) *New Strength Cycle: ——————————————————————————————————– Workout: 4 Rounds ——————————————————————————————————– Core: 5 Rounds
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