(248) 860-2898

11/1/17 – "17.3ish"

Group Warm up 

Group Mobility 


Strength 

15 minutes to establish a new 1 rep max back squat – rest as needed between attempts.


WOD ( Workout of the Day ) 

"17.3ish" 

6 minute AMRAP

6 Pull ups 

6 Squat snatches (95/65lb) 

REST 2:00 

6 minute AMRAP 

7 Pull ups 

5 Squat snatches (135/95lb) 

RX+ Please preform 17.3 as written.

10/31/17 – "The ghost"

Group Warm up 

Group Mobility 


Strength 

15 minutes to establish a new 1 rep max bench press – rest as needed between attempts.


WOD ( Workout of the Day ) 

"The ghost" 

6 rounds for total reps: 

1:00 – Row for calories 

1:00 – Burpees 

1:00 – Double unders / Singles – Take your total and cut in half. 

1:00 Rest 

*Please wear your best halloween costume and have some fun with us!! Do not game this workout go all out on each movement. 

10/30/17 – "Weekend warriors"

Group Warm up 

Group Mobility 


Strength 

Back squat 3×5 @ 90% of your 5rm – rest 2:00 between sets. 

Front squat 2×5 @ 90% of your 5rm – rest 2:00 between sets. 


WOD ( Workout of the Day ) 

"Weekend warriors" 

Teams of 2, split work equally. *One person working at a time. 

Three rounds for time: 

30 Box jumps (24/20") 

50 Russian kettlebell swings (53/35lb) RX+ 70/53lb

70 Slam balls (40/20lb) 

400m run – Together *Both athletes must run. 

10/28/17 – "Cleanse"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Cleanse" 

6 minute AMRAP 

10 Calorie assault bike 

10 Dumbbell power cleans (50/35lb) 

6 minute AMRAP 

10 Alternating dumbbell snatch (50/35lb) 

30 Double unders 

6 minute AMRAP 

10 Calorie row 

10 burpees over the rower 

6 minute AMRAP 

10 Dumbbell shoulder to overhead (50/35lb) 

10 V – ups 

**REST 2 minutes after each AMRAP

10/27/17 – "Promise"

Group Warm up 

Group Mobility 


Strength 

15 minutes to find a new 5 rep max front squat! +10/15lbs heavier from your last 5 rep. This is the last time we will be doing a heavy 5.


WOD ( Workout of the Day ) 

"Promise" 

5 rounds for total working time: 

10 Front squats 

500ft shuttle run ( 50ft course – down and back x 5 ) 

10 Pull ups 

RX+ (135/95) + C2b pull ups. RX (95/65lb) 

*Squats come from the floor. 

10/26/17 -"Badmash"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Badmash" 

on a 35:00 running clock… get as far as possible. 

40 Ring dips 

60 hand release push ups 

90 Kettlebell swings – American (53/35lb) 

Right into… 

2 Rounds of: 

60/40 Assault bike 

6 Rope climbs 

*If you finish everything prior to 35:00 please note your time. 

10/25/17 – "Rude boy"

Group Warm up 

Group Mobility 


Strength 

12 minute EMOM – Alternate movements every minute.

1.) Three position squat snatch – * Build in weight if possible. 

2.) 20 Split jumps 


WOD ( Workout of the Day ) 

"Rude boy" 

18-15-12-9-6-3 

Wall ball shots (20/14lb) 

Box jump overs (24/20") 

RX+ (30/20lb) + (30/24") 

10/24/17 -"Rug rat"

Group Warm up 

Group Mobility 


Strength 

6×3 Push press – rest 1:30/2:00 between triples. Build in weight each set, focus on a vertical drive!


WOD ( Workout of the Day ) 

"Rug rat" 

14 minute AMRAP 

300m row 

12 Toe to bar 

10 Handstand push ups 


EXTRA: 10 minutes – T spine smash. 

10/23/17 – "Eye candy"

Group Warm up 

Group Mobility 


Strength 

5×5 Front squat @ 90% of your last 5 rep max – rest 2:00 between sets.


WOD ( Workout of the Day ) 

"Eye candy" 

4 Rounds for time: 

75 Double unders / 100 singles 

10 Power cleans 

RX+ (155/105lb) RX (135/95lb) Level 2 (115/75lb) 


EXTRA: 3 x 10 walking good mornings (5R/5L) #45/35lb

10/21/17 – "Nate"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day) 

"NATE" 

20 minute AMRAP 

2 muscle ups 

4 Handstand push ups 

8 Kettlebell swings – American (70/53lb) 

*All workouts can be scaled on an individual basis. 

20 minute AMRAP 

2 burpee pull ups 

1 Wall walk 

8 Kettlebell swings – American (53/35lb)