Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  Ladder x 8 Minutes  2, 4, 6, 8, 10, 12, etc…. -Rest 2 Minutes and Repeat-  *Four Scores: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  10 Rounds  -then- *RX+: 3 Power Cleans (185/115)  *CRX: 3 Power Cleans (205/135)  Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  10 Rounds  -then- ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  5 Sets x 2 Reps  ——————————————————————————————————– Workout: Every 3 Minutes x 4 Rounds  -In remaining time complete max reps: *Two Scores: *If doing single unders, add them up and divide… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (including 0:00) complete: *Score is total # of rounds + reps completed in 20 minutes  *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: 5 Rounds  *Rest 1 Minute at the completion of each round  *Score is total time to complete all 5 rounds including rest time  ——————————————————————————————————– Cardio Option: 5 Rounds  *Rest… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Cleans (17 Minutes)  *Drop singles are preferred to make every rep look/feel the same ——————————————————————————————————– Workout: AMRAP x 15 Minutes  -In remaining time, AMRAP of:  *Score is total # of Rounds + Reps completed… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- 2 Rounds ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -Then- 2 Rounds ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 6 – 5 – 4   -Then-  -Into- 12 – 10 – 8  *RX+: Weights (205/135) (155/105) *CRX: Weights (205/135) (155/105) / Bar Muscle Ups on… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  *Make sure you are sticking with the style you decided on Week 1 ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -Into- 10 – 8 – 6 – 4 – 2  -Then- -Into- 2 – 4 – 6 – 8 – 10  ——————————————————————————————————– Cardio Option: For Time  -Into-… Read more »