Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes On / :90s Off) AMRAP x 6 Minutes of: Rep Schemes  *CRX: Bar/Ring Muscle Ups (3-2-1 Reps)  ——————————————————————————————————– Cardio Option: 3 Intervals (6 Minutes… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Clean (17 Minutes)  *Focus on form and speed, not so much touch n’ go ——————————————————————————————————– Workout: 3 Rounds  *CRX: 20 Alt Pistol Squats  ——————————————————————————————————– Cardio Option: 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *CRX: 3 Squat Snatches (135/95)  *Score is total # of Calories completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- *Two hand touch on the burpees  ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Strength: Bench Press  ——————————————————————————————————– Core: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  *Pick which style of s2oh that you want to work on for this cycle *Strict Press, Push Press, Push Jerk, Split Jerk  ——————————————————————————————————– Workout: AMRAP x 16 Minutes *Every 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  4 Rounds  -Into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Into- 2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Week 1 of our new strength cycle *Establish a base line ——————————————————————————————————– Workout: For Time  15 – 10 – 5  5 – 5 – 5  -Into- 15 – 10 – 5 … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Into- -Then- 2 Rounds  -Into- -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Into- -Then- 2 Rounds  -Into- -Then- 3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Clean (17 Minutes)  New Strength Cycle: ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  -In remaining time max reps:  *Pick a weight on the barbell that allows you to do at least 5 reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: Ladder + For Time  Part A: Ladder x 14 Minutes  -in remaining time ladder of: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc……. Read more »