Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Warm Up Rep Scheme: ——————————————————————————————————– Workout: Every 5 Minutes x 3 Intervals -In remaining time, AMRAP of:  *Brand new score for each interval  *3 Total Scores – Rounds + Reps for… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Into- 2 Rounds  *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Into- 2 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Clean (17 Minutes)  *Retest week is here, be aggressive and go for the PR! ——————————————————————————————————– Workout: Ladder + For Time  Part A- Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, etc… … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Scores – Reps accumulated across all 4 stations per Interval  ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the ground  ——————————————————————————————————– Workout: For Time  -Into- 11 – 9 – 7  -Then- -Into- 9 – 7 – 5  -Then- -Into- 7 – 5 – 3 … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  ——————————————————————————————————– Workout: Open Workout “22.1”  AMRAP x 15 Minutes  *Score is total # of rounds + reps completed in 15 Minutes  Wall Walk Scaling Options:  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -In remaining time complete max reps of: *2 Minute Rest after Round 2 ONLY Two Scores:  ——————————————————————————————————– Cardio Option: Every 4 Minutes x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Into- 2 Rounds  -Into- 3 Rounds *RX+ Weights: (105/75) / (115/85) / (135/95)  *CRX Weights: (115/85) / (135/95) / (155/105)  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Cleans (17 Minutes) *Should be done as DROP SINGLES! ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *Devils Press is 2 per side – alt not mandatory *Pick up where you… Read more »