(248) 860-2898

1/20/17 – "Henchman"

Group Warm up 

Group Mobility 


Strength 

15 minutes to establish a new 5 rep max front squat! * Goal is +5 from 1/5/17. 


WOD ( Workout of the Day ) 

"Henchman" 

Teams of 2 : One person works while one person holds or hangs. 

80 Calorie row – Partner holds Handstand.  

50 Shoulder to Overhead (135/95lb) – Partner hangs in a hollow rock from the rig. 

120 Wall ball shots (20/14b) – Partner holds a plank.

150 Sit ups – Partner holds the bottom of  a squat. 

*All workouts can be scaled on an individual basis. 

 

1/19/17 – "Tolerance"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Tolerance" 

Every 10 minutes for 40 minutes – 4 rounds * Score = Total working time. 

500m row 

1.0/ .8 mi assault bike 

125 Double unders 

25 Russian KB Swings (70/53lb) 

*All workouts can be scaled on an individual basis.   

1/18/17 – "Strawberry Banana"

Group Warm up 

Group Mobility 


Strength 

3×5 Power clean ( touch and go ) @ 82% of 1rm – rest 1:30 between sets. 


WOD ( Workout of the Day ) 

"Strawberry Banana" 

4 Rounds – 3 minutes on / 1 off ( start from the beginning each round. ) 

3 Power snatch (135/95lb)

6 Push up 

9 Box jump (24/20") 

*All workouts can be scaled on an individual basis. 

EXTRA – Hip extension 4 x 10 -12 

1/17/17 – "Hockeytown"

Group Warm up 

Group Mobility 


Strength 

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


WOD ( Workout of the Day ) 

"Hockeytown" 

3 Rounds for time:

40 Double unders / 80 singles 

30 Wall ball shots (20/14lb) 

20 Bench press (135/95lb)

10 Strict HSPU 

*All workouts can be scaled on an individual basis. 

EXTRA – Bulgarian split squat 4 x 10 ( 5 each leg) 

1/16/17 – "The Good Stuff"

Group Warm up 

Group Mobility 


Strength 

5×5 Front Squat @ 90% of your 5 rep max – Rest 2 to 3:00.


WOD 

"The Good Stuff" 

EMOTM for 18 minutes 

1. 15/12 Cal row 

2. 10 Power clean + Jerk (95/65lb) 

3. 10 Pulls ups ( RX+ 5 Muscle ups or 15 Pull ups) 

*All workouts can be scaled on an individual basis. 

EXTRA – Pendlay row 4 x 6-8 reps – rest as needed. 

1/14/17 – "Pure"

Group Warm up 
Group Mobility 

WOD ( Workout of the Day ) 

"Pure" 

In a team of two, divide the work in half. 

42 – 30 – 18 

Burpee box jump over (24/20")

Thrusters (95/65lb) 

T2B 

*All workouts can be scaled on an individual basis. 

1/13/17 – "Titans"

Group Warm up 

Group Mobility 


Strength 

15 minutes to find a heavy 5RM back squat – rest as needed between attempts. 


WOD ( Workout of the Day ) 

"Titans" 

7 minute AMRAP of: 

50 double unders / 100 singles 

5 strict pull ups 

– Rest 7 minutes – 

6 minute AMRAP of: 

25 sit ups 

10 Ring dips 

*All workouts can be scaled on an individual basis. 

*All workouts can be scaled on an individual basis. 

1/12/17 – "Inferno"

Group Warm up 
Group Mobility 

WOD ( Workout of the Day ) 

"Inferno" 

Row 500m for time: 

– Rest 5:00 – 

3 Rounds for time:

200m shuttle run 

20 hang power cleans (95/65lb) 

– Rest 5:00 –

2 Rounds for time:

30 Slam balls (40/20lb) 

25 Box jumps (24/20") 

20 Calorie Assault bike 

– Rest 5:00 – 

Row 500m for time. 

*All workouts can be scaled on an individual basis. 

1/11/17 – "Instinct"

Group Warm up 

Group Mobility 


Strength 

Power snatch 3 x 5 @ 80-82% – rest 1:30 between sets. 


WOD ( Workout of the Day ) 

"Instinct" 

4 rounds for time: 

3 Rope Climb 

6 DB Snatch (55/35lb) – 3R + 3L 

9 Handstand push up 

12 Calorie row 

*All workouts can be scaled on an individual basis. 

1/10/16 – "Fancy Pants"

Group Warm up 

Group Mobility 


Strength 

10 x 3 Push Press @ 60% – rest 60 seconds between triples.


WOD ( Workout of the Day ) 

"Fancy Pants" 

12:00 AMRAP 

10 Burpees 

10 T2B

10 KB Swings – American (53/35lb) 

RX + = 70/53lb – KB 

*All workouts can be scaled on an individual basis.