Workout of the Day

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 »

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 

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 »

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 »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *New Strength Cycle:  ——————————————————————————————————– Workout: 4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps of:  *RX+: (185/115) / CRX: (205/125)  *One score – total # of squat cleans accumulated  ——————————————————————————————————– Cardio Option: Every… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  *Athletes can choose to increase the weight or stay the same  *Bar can come from the floor or from the rack  *:50s Time Cap on calories  ——————————————————————————————————– Workout: AMRAP x 15… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 2 Rounds  -Into-  2 Rounds  -Into- 2 Rounds  -Then- *CRX: Bar/Ring Muscle Ups (7-5-3)  ——————————————————————————————————– Cardio Option: For Time  -Then- 2 Rounds  -Into-  2 Rounds  -Into- 2 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  *Athletes can choose to increase the weight or stay the same  *:50s Time Cap on calories  *Must hang on to the bar for all 3 reps every round! ——————————————————————————————————– Workout: AMRAP… Read more »