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12/1/17 – "Full blown"

Group Warm up 

Group Mobility 


Strength 

5×1 power snatch + 1 squat snatch – rest 2:00 between doubles. Build to a heavy set for the day! drop and reset between lifts. 


WOD ( Workout of the Day ) 

"Full blown" 

15 minute AMRAP 

20 Wall ball shots (20/14lb) 

 RX+ (30/20lb) 

5 Power snatch (135/95lb) 

 Level 2 (95/65lb) 

11/30/17 – "The debt collector"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"The debt collector" 

The movements are: Rowing, assault bike, kettlebell swings & burpees! The rest will be explained in person. Long live the Thursday mash up. 

11/29/17 – "Full tilt"

Group Warm up 

Group Mobility 


Skill work 

Three rounds not for time: 

10 Chest to bar pull ups – rest 1:00   (5 – 10 ring muscle ups if capable). 

12 Pistol squats (6R/6L) – rest 1:00 

10-20 GHD sit ups – rest 1:00 

**The intent is to practice these gymnastic and skill movements with purpose. 


WOD ( Workout of the Day ) 

"Full tilt" 

3 rounds for total reps 

1:00 – Max effort pull ups / RX+ chest to bar 

rest 30 seconds 

1:00 – Max effort Dumbbell thrusters (50/35lb) 

rest 30 seconds 

1:00 – Max effort double unders

rest 1:30 

11/28/17 – "Sweet dreams"

Group Warm up 

Group Mobility 


Strength 

15 minutes to build to a heavy complex of: 1 Push press + 2 push jerks. Rest as needed between attempts! Barbell comes from a rack.


WOD ( Workout of the Day ) 

"Sweet dreams" 

3 rounds for time – 15 minute time cap. 

500m row 

20 burpees over the rower 

12 Shoulder to overhead 

RX+ (155/105lb)  

RX (135/95lb) 

Level 2 (95/65lb) 

11/27/17 – "The reverse"

Group Warm up 

Group Mobility 


Strength 

4×6 Back squat @ 70-75% of your 1 rep max – rest 2:00 between sets.


WOD ( Workout of the Day ) 

"The reverse" 

In a team of two, alternate every full round for twenty minutes. 

20 minute AMRAP

10 Goblet squats (70/53lb) 

10 Box jump overs (24/20") 

10 Push ups 


EXTRA: 4 x 5-10 GHD Raises – rest 90 seconds between sets. 

11/25/17 – "Restest: 17.1"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Retest: 17.1" 

*We are doing a soft run through of the open workout 17.1! Come in and see how far you've come since last years open. 

11/24/17 – "Anything"

Group Warm up 

Group Mobility 


Strength 

4x75ft Walking lunges – Build throughout the sets. Rest a full 2 minutes between each effort.

RX+ Overhead lunges. RX – Front rack lunges. Level 2 – Back rack lunges 


WOD ( Workout of the Day ) 

"Anything" 

Team of 2, Alternate movements. 

20 minute AMRAP 

10 T2B 

10 Ring dips 

15 Air squats 

– Rest 5 minutes – 

*Alternate full rounds! 

10 minute AMRAP: 

20 Slam balls 40/20lb 

20 Overhead plate walking lunges (45/25lb) 

11/23/17 – "Thanksgiving day dues"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Thanksgiving day dues" 

*If you are planning on just having 1 or 2 plates of food = 4 rounds ( 24 minute EMOM ). 

**If your are planning on excessively eating today .. = 5 rounds ( 30 minute EMOM ). 

24 or 30 minute EMOM ( Every minute on the minute ). 

1.) 20 ab mat sit ups (RX+ 12 GHD sit ups ). 

2.) 50 Double unders 

3.) 10 Dumbbell Clean and jerks 50/35lb (RX+ 70/50lb).  

4.) Rest 

5.) 18 Wall balls (RX+ 22). 

6.) 12 Burpees (RX+15). 

11/22/17 – "Moonlight"

Group Warm up 

Group Mobility 


Strength 

Take 15 minutes to build to a heavy complex of: 1 power clean + 1 Squat clean. Focus is on full extension on the power clean and carrying that over into the squat clean. 


WOD ( Workout of the Day ) 

"Moonlight" 

For time: 

200m Farmers carry (50/35lb) 

40 Handstand push ups 

200m Farmers carry 

60 Kettlebell swings – American (53/35lb) 

200m Farmers carry 

40 Calorie row 

200m Farmers carry 

RX+ (70/50lb) Farmers carry 

11/21/17 – "Feeling it"

Group Warm up 

Group Mobility 


Strength *Superset movements. 

6×3 Bench press @ 80-85% – rest 30 seconds. 

6×5 Dumbbell bent over rows ( 5R/5L = 10 total ) – Rest 1:30. 


WOD ( Workout of the Day ) 

"Feeling it" 

15 minute AMRAP 

30 Double unders 

10 Pull ups 

5 Bench press 

RX+ (225/135lb) 

RX (155/105lb) 

Level 2 (135/95lb) 

*All workouts can be scaled on an individual basis.