Group Warm up
Group Mobility
Strength
3×4 @ 60% of 1rm front squat – Rest 1:30 between sets.
WOD ( Workout of the day )
"St. Ignace"
10 minute AMRAP
16 KB Snatches – 8 Right/8 Left (53/35lb)
12 KB Thrusters – 6 Right/6 Left
8 Wall ball shots (20/14lb)
Group Warm up
Group Mobility
WOD ( Workout of the day )
"Torch Lake"
For time
400m run
120 double unders
400m run
100 Air squats
400m run
80 ab mat sit ups
400m run
60 pull ups
400m run
40 Clean and jerks (95/65lb)
400m run
20 handstand push ups
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
4×2/4 @ 65% of 1rm front squat – Rest 3:00 between sets.
WOD ( Workout of the day )
"Detroit"
For time – ( 9:00 time cap )
40 Double unders
10 Power snatch (95/65lb)
50 Double unders
8 Power snatch (115/75lb)
60 Double unders
6 Power snatch (135/95lb)
70 Double unders
4 Power snatch (155/110lb)
80 Double unders
2 Power snatch (175/120lb)
*Athlete is responsible for changing weight
*All workouts can be scaled on an individual basis
Group Warm up
Group Mobility
Strength
10×2 Bench press @ 65% of 1rm – Rest 60 seconds between doubles.
10×2 weighted box jump/ high box jump – Rest 60 seconds between doubles.
WOD ( Workout of the day )
"Helen"
3 Rounds for time
400m run
21 kbs (53/35lb)
12 pull ups
Group Warm up
Group Mobility
Strength
4×2/4 @ 70% of 1rm front squat – Rest 3:00 between sets.
WOD ( Workout of the day )
"Petoskey"
For time
3 rounds of:
7 Power cleans (155/105lb)
15/10 calories on the Assault bike
–Then-
3 rounds of:
5 front squats (155/105lb)
15/10 Calorie row
*RX+ 185/135lb & 20/15 calories
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the day )
"Glen"
For Time:
135lb Clean and Jerk, 30 reps
Run 1 mile
15 foot rope climb, 10 ascents
Run 1 mile
100 burpees
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
3×4@ 60% of 1rm front squat – rest 1:30 between sets.
WOD ( Workout of the day)
"Sault Ste. Marie"
Double tabata (40 seconds of work, 20 seconds of rest – 4 rounds for each movement, one minute rest between each movement.)
1.) Dumbbell push jerk (55/35) each hand
2.) Assault bike
3.) Slam ball (20/40lb)
4.) Row
5.) Bear complex (115/95)
*Complete all 5 movements for 1 repetition of the complex. 1 power clean, 1 front squat, 1 push press, 1 back squat and 1 behind the neck push press.
*All workouts can be scaled on an individual basis.
Group Warm up
10 minutes – Group Mobility
WOD ( Workout of the day )
"Grand Rapids"
for time, in a team of two break up reps as needed.
150 Wall ball shots (20/14)
125 burpees
100 KB swings (53/35)
800m run – with the KB and WB
60 Box jumps (24"/20")
40 Pull ups – with the WB
200m run – with the KB and WB
*All workouts can be scaled on a individual basis.
Group Warm up
Group Mobility
Strength
6×2/4 @ 95% of 1rm front squat – rest 3:00 between sets.
WOD ( Workout of the day )
"Mackinac Island"
Every minute on the minute for 16 minutes:
Odd minutes: 75m sprint
Even minutes: 4 touch and go power snatch (135/95)
*Scale load to complete all sets touch and go.
**All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength – 4 rounds for load.
Sled push 100ft – Build weight each round.
-Rest 60 seconds-
Dumbbell skull crushers – Alternate arms x 12 reps (6Right/6Left)
-Rest 60 seconds-
WOD ( Workout of the day )
"Frankenmuth"
5 Rounds for reps
30 seconds max effort Assault bike – for calories
30 seconds rest
30 seconds Atlas stone to shoulder RX (145/95) RX+ (175/115)
30 seconds rest
*All workouts can be scaled on an individual basis.
