Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals (1 Min Stations / :15s Transition)  *3 Total Scores: Total reps accumulated through each station for each intv  ——————————————————————————————————– Cardio Option: 3 Intervals (1 Min Stations / :15s Transition) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– 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: Barbell (155/105) / DB (70/50)  *Two… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *CRX: 2 Burpee-Bar Muscle Ups  *Score is total # of rounds + reps completed in 20 mins  *Burpee-Pull Up Scaling… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 4 Rounds  -Then- -into- 4 Rounds  *RX+: 5 (155/105) / 10 (105/75)  *CRX: 3 (185/115) / 9 (115/85)  ——————————————————————————————————– Cardio Option: For Time  -into- 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Open “22.1”  AMRAP x 15 Minutes  *Scaled Division: *Masters 55+:  *WORKOUT STANDARDS: ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  -Every 3 Minutes (not including 0:00) complete: *HPC and FS should take NO LONGER than 1:30  *Score is total # of calories accumulated in… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time -into-  2 Rounds  -Then- -into-  2 Rounds  -Then- -into-  2 Rounds  *RX+: S2OH (135/95) *CRX: S2OH (155/105) / Bar/Ring MU (7-5-3)  ——————————————————————————————————– Cardio Option: For Time… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes (5 Rounds)  *Bar can come from the rack or from the floor  *Athletes choice on weight  *Must be done in unbroken sets of 6  ——————————————————————————————————– Workout: 3 Rounds For Time  40… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest 1 minute at the completion of each round* Rd1: 9 PC (115/85) / Rd2: 7 PC (135/95)  Rd4: 5 PC (155/105) / Rd4: 3 PC (185/115) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes (5 Rounds)  *:50s Cap on the calories  *Snatches can be squat or power  *Athletes choice on weight and weight increases  *Must be able to do all rounds of snatches unbroken  ——————————————————————————————————–… Read more »