Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time (30 Min Cap)  *CRX: 20 Shoulder to Overhead (185/115)  *Score is either the time for completion or total reps completed in 30 min *If you hit… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 6 Minutes (INCLUDING 0:00) complete: *Score is total # of Rounds + Reps completed in 18 Min *Rope Climb Scaling Options: ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3)  -In remaining time complete: Even Rounds (2 and 4) -In remaining time complete: *CRX: 3 Burpee-Bar MU… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)  INTV 1 -Then in remaining time AMRAP of:  INTV 2 -Then in remaining time AMRAP of:  *RX+: 5 Wall Facing HSPU (intv1) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make-Up Day (17 Minutes)  Pick either the Back squat, Deadlift, or Strict press ——————————————————————————————————– Workout: For Time  -Then- 22 – 18 – 14 – 10  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- 22 – 18… Read more »

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Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time, AMRAP of:  *Two hand touch standard for burpees *Score is total # of rounds + reps completed in remaining time  ——————————————————————————————————– Cardio Option: AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 1 – 2 – 3 – 4 – 5  3 – 6 – 9 – 12 – 15  -Then- -Into- 5 – 4 – 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *Warm Up Rep scheme: ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *Score is total # of Rounds + Reps completed in 15 Minutes  ——————————————————————————————————– Core:… Read more »