(248) 860-2898

3/1/18 – 180301

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

8 Rounds: 

200m row 

6 shuttle runs – 120 meters 

15/12 Calorie bike 

– Rest 2:00 after each round – 

*Score is the slowest and fastest round completed. 

2/28/18 – 180228

Group Warm up 

Group Mobility 


Strength – Superset both exercises together. 

1.) Dumbbell Bulgarian split squats – 3×10-12 ( 10 total, 5 each leg )

2.) Dumbbell death march – 3×12 (6R/6L) 

** Rest 60-90 seconds between exercises, add weight each round if possible. 


WOD ( Workout of the Day ) 

3 rounds of: 

16 Overhead plate walking lunges – 45/25lb 

20 Ring dips / Push ups 

24 Sit ups 

– Rest 1:30 between rounds – 

*Score is total working time! 

2/27/18 – 180227

Group Warm up 

Group Mobility 


*15 minute pull up workshop 

** If you have pull ups in large sets – 5 minute EMOM of 5 strict pull ups. 


WOD ( Workout of the Day ) 

Teams of 2, 14 minute AMRAP – Alternate each movement to complete each round. 

7 Pull ups / RX+ 5 Bar muscle ups 

14 Box jump overs (24/20") 

7 Power Snatch – RX+ 135/95lb RX 115/80lb Lv.2 95/65lb 

2/26/18 – 180226

Group Warm up 

Group Mobility 


Strength 

4×5 Strict press – rest 1:30/2:00 between sets, build throughout the five sets.


WOD ( Workout of the Day ) 

For Time: 10 minute time cap. 

100 Double unders – X 2 for singles.

75 Wall ball shots (20/14lb) 

50 Burpees 


EXTRA: Crossover symmetry protocol. 

2/24/18 – 180224

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

6 minute AMRAP: 

10 Jump squats – 45/35lb

10 Push ups 

– Rest 3 minutes – 

5 Rounds for time: 

300m row / ski 

12 Box jump overs (24/20") 

8 Power Cleans RX 135/95lb Lv.2 95/65lb 

2/22/18 – 180222

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

Every 7 minutes, for 28 minutes – 4 rounds of: 

20/15 Calorie bike 

10 Burpees over the bench 

20/15 Calorie row 

10 Burpees over the bench 

*In the time remaining – Max effort American kettlebell swings 53/35lb 

*Do not go all out on todays workout! 

2/21/18 – 180221

Group Warm up 

Group Mobility 


Skill 

15 minutes – Double under workshop.

 *If you have double unders. Three rounds of: 20/15 calorie ski erg sprint + Max effort unbroken double unders – Rest 1:30 between sets. 


WOD ( Workout of the Day ) 

Every minute on the minute, for 18 minutes – 6 rounds. 

1.) 15 Slam balls 40/20lb 

2.) 10 Toe to bar 

3.) 5 Back squats @ 70% – From a rack. 

2/20/18 – 180220

Group Warm up 

Group Mobility 


Strength 

5×3 Push jerk – rest 2:00 between sets. Build in weight if technique allows!


WOD ( Workout of the Day ) 

For time: 15 minute time cap. 

20 Dumbbell push press – Rx 50/35lb Lv.2 35/20lb 

12 Ring muscle ups / 20 Pull ups 

200m shuttle run 

30 Dumbbell push press 

9 Ring muscle ups / 15 Pull ups 

200m shuttle run 

40 Dumbbell push press 

6 Ring muscle ups / 10 Pull ups 

200m shuttle runs 

2/19/18 – 180219

Group Warm up 

Group Mobility 


Strength 

4 sets of:

15 Banded kettlebell swings – Russian, heavy as possible. 

– Right into – 

3 Tall box jumps 

Rest 1:30 between sets. 


WOD ( Workout of the Day ) 

4 Rounds for total reps of: 

on a 3:00 clock 

10 Deadlifts – RX 225/135lb Lv.2 185/105lb 

5 bar facing burpees 

15 Sit ups – RX+ GHD 

10/8 Assault bike calories 

*In the time remaining max effort double unders. 

**Rest 3:00 between rounds.