Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 6 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 6 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 6 Minutes … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps of:  *Two Scores: ——————————————————————————————————– Cardio Option: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 MInutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *CRX: 3 Squat Cleans (185/115)  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 4 – 8 – 12 -Into- -Then- 12 – 8 – 4  -Then- *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -Then- 4 – 8 –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Make-Up Test (17 Minutes)  Your choice of Front Squat, Snatch, or Bench Press  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Every 4 Minutes (including 0:00) complete: *Score is total # of rounds + reps completed in… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– 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 (12 Min Cap)  *2FOR1 WB= 1 FULL Med-Ball Squat + 1 Wall Ball is 1 Rep ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *CRX: 8 PC (155/105), 4… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Make sure you get in QUALITY warm up reps  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Score is total # of Rounds + Reps completed in 15 Minutes ——————————————————————————————————– Cardio Option: AMRAP… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  16 – 14 – 12 – 10 – 8  *Carry is to be completed before each round of deadlifts ——————————————————————————————————– Cardio Option: For Time  16 – 14 – 12… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Squat or Power – whichever you picked on week 1  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- *Handstand Push Up Scaling Options:  ——————————————————————————————————– Core: 4 Rounds