Workout of the Day

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  *Rx+: (185/115) // CRx: (205/125) (Same Reps as Rx)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -THEN- 2… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength-Endurance: Every 2:30 Min x 4 Rounds  *Rx: (105/65) / *Rx+: (115/85) / *CRx: (135/95)  *Lunges are to be done unbroken every round *Barbell can come from the floor or rack  ——————————————————————————————————–  Workout: For Time  -THEN-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A –… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *Barbell Complex: ——————————————————————————————————–  Workout: For Time 4 Rounds  *Each Barbell Complex must be done UNBROKEN! *Rx: (155/105) // *CRx: (185/125)  *BARBELL COMPLEX REPS PER ROUND: ——————————————————————————————————– Cardio Option: For Time… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds  ——————————————————————————————————–  Workout: AMRAP x 15 Minutes  -Every 3 Minutes (NOT including 0:00) complete: *CRx: 5 Bar/Ring MU  *One score: total # of rounds + reps completed in 15 Mins ——————————————————————————————————– Cardio Option: AMRAP… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————–  Workout: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 2 intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 intervals  AMRAP x 2 Minutes  -Rest :30s-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 9 – 7 – 5  -THEN- -into- 7 – 5 – 3  -THEN- -into- 5 – 3 – 1  *CRx: PC (185/125) (Same reps as… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Make Up Day (17 Minutes)  *Pick one of the three movements from this cycle *Back Squat / Deadlift / Bench Press  ——————————————————————————————————–  Workout: For Time  5 Rounds  *REST 1 MINUTE AT THE COMPLETION OF EACH… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: AMRAP x 21 Minutes  -in remaining time AMRAP of:  *Score is total # of rounds + reps completed  *Burpee to target standard is 2 hand touch ——————————————————————————————————– Cardio Option: AMRAP x… Read more »