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2/1/17 – 12.1

Group Warm up 

Group Mobility 


Strength 

Power cleans – 5.3.1 then 3.2.1 – Rest 2:00 between sets. Practice cycling the barbell with good mechanics during the 5's and 3's, 2's and 1's should be heavy. 


WOD ( Workout of the Day ) 

12.1 

7 minute AMRAP of burpees 

*Touching an object with both hands 6" above your reach.

*All workouts can be scaled on an individual basis. 

1/31/17 – "Rock City"

Group Warm up 

Group Mobility 


Strength 

8×3 Bench press @ 60% – rest 60 seconds between triples. 


WOD ( Workout of the Day ) 

"Rock City" 

12 minute AMRAP 

5 Strict pull ups 

10 Push ups 

15 sit ups 

EXTRA: Spend 8 – 10 minutes smashing your t-spine. 

*All workouts can be scaled on an individual basis. 

1/30/17 – "Pride"

Group Warm up 

Group Mobility 


Strength 

5×5 Front squat @ 90% of 5 rep max *1/20/17 – rest 2:30 between sets. 


WOD ( Workout of the Day ) 

"Pride" 

15 minute AMRAP 

20/15 calorie row 

10 Power cleans (115/75lb) 

*After every 10 power cleans the weight goes up. 

145/95lb

175/105lb 

205/115lb 

max reps – 225/125lb

EXTRA: 4 x 5-10 GHD raises 

*All workouts can be scaled on an individual basis. 

1/28/17 – "Legendary"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Legendary" 

In a team of two, complete the two part workout each for time. 

0:00 – 7:00  

100/75 Assault bike calories *If you finish before the 7:00 note your time! every calorie left over after the finish is a second penalty. 

7:00 – ? 

15 Rope climb for time 

*Team score is combined working time from both events. 

1/27/17 – "Hostage"

Group Warm up 

Group Mobility 


Strength 

15 minutes to find a 5 rep max Back squat – rest as needed between attempts. The goal is to improve 5 or more pounds from 1/13/17. 


WOD ( Workout of the Day ) 

"Hostage" 

8 minute AMRAP 

12 Slamball (40/20lb) 

24 Double unders 

12 Box jump over (24/20") 

**EXTRA – 4 x 10-12 DB hammer curls. 

***All workouts can be scaled on an individual basis. 

1/26/17 – "Open workout – 11.5"

Group Warm up 
Group Mobility 

WOD ( Workout of the Day ) 

11.5 – Open workout 

20 minute AMRAP 

5 power clean (145/100lb) 

10 Toe to bar 

15 Wall ball shots (20/14lb) 

*All workouts can be scaled on an individual basis. 

1/25/17 – "Serendipity"

Group Warm up 

Group Mobility 


Strength 

3 x 5 Power snatch @ 82% of your 1 rep max – Rest 2:00 between sets. 


WOD ( Workout of the Day ) 

"Serendipity" 

30 – 20 – 10 

Calories ( Assault bike ) 

Dumbbell Snatch (55/35lb) split reps equally – 15R/15L, 10R/10L and 5R/5L

Kettle bell swings – American (53/35lb) 

  Rest 2:00 

2:00 AMRAP 

Handstand push ups / hand release push ups

*Score is total time to complete WOD + total Handstand push ups / Hand release push ups. 

**All workouts can be scaled on an individual basis. 

1/24/17 – "The Ghost" – Retest

Group Warm up 

Group Mobility 


Strength 

10 x 2 Strict press @ 60% – rest 60 seconds between doubles. 


WOD ( Workout of the Day ) 

"The Ghost" – *Retest from Halloween

6 rounds: 

1 minute of rowing – Calories 

1 minute of burpees 

1 minute of double unders 

1 minute rest 

*Score is total reps! if you are doing singles instead of double unders cut your reps in half. Do not game plan this workout go hard on every exercise. 

**EXTRA 4 x 25 banded tricep ext 

*** All workouts can be scaled on an individual basis. 

 

1/23/17 – "Nemesis"

Group Warm up 

Group Mobility 


Strength 

5×5 Back squat @ 90% of 5 rep max – rest 3:00 between sets. 


WOD ( Workout of the Day ) 

"Nemesis" 

For Total rounds + reps: 

6 minute AMRAP 

21 pull ups 

21 Thrusters (95/65lb) 

– Rest 2 minutes – 

4 minute AMRAP 

15 pull ups 

15 Thrusters (95/65lb) 

– Rest 1 minute – 

2 minute AMRAP 

9 pull ups 

9 Thrusters (95/65lb) 

** EXTRA – 4 x 5-10 GHD raises – Rest as needed. 

***All workouts can be scaled on an individual basis. 

1/21/17 – "Synergy"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Synergy" 

Teams of 2, divide reps as needed. 

60 – 40 -20 

Deadlift (245/165lb) 

T2B 

*All workouts can be scaled on an individual basis.