Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Lunge-Front Squats: ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  3 Rounds  9 – 6 – 3  *After each round (full ladder) complete: *CRX: C&J (185/115) / Strict HSPU *Handstand Push Up Scaling Options: *WORKOUT FLOW:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Gymnastics-Endurance: EMOM x 12 Minutes (4 Rounds) *Toes to Bar Scaling Options:  ——————————————————————————————————– Workout: Every 3 Minutes x 4 Rounds  -in remaining time complete max reps of:  *TWO MINUTE REST AFTER ROUND 2* 2 Scores- Total… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes   *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 minutes  Rope Climb Scaling Options: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Gymnastics-Endurance: EMOM x 12 Minutes *Scaling Options: ——————————————————————————————————– Workout: For Time  -into-  3 Rounds  -Then- -into-  3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into-  3 Rounds  -Then- -into-  3 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats come from the floor  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Rounds 1 and 3: -in remaining time complete max: Rounds 2 and 4: -in remaining time complete max: *CRX:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Gymnastics-Endurance: EMOM x 12 Minutes (4 Rounds) *Increased Skill Options: ——————————————————————————————————– Workout: Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, 24, etc…  *Score is last FULL round completed + partial reps  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A:  Partner B: Complete 1 Round of *Partners switch once Partner B completes a full round  *Two Scores: ——————————————————————————————————– Solo Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *CRX: 3 Squat Cleans (205/125)  *Pick up where you leave off after rest period  *ONE score – total # of rounds +… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 12 Minutes  *:50s Cap on calories each round *Athletes choice on what weight to use for OHS *Can choose to increase weight each round  *Make sure the weight allows you to stay unbroken!… Read more »