(248) 860-2898

2/17/18 – 180217

Group Warm up 

Group Mobility 


Strength 

Every minute on the minute, for ten minutes – 3 Deadlifts @ 55-65% *Goal is to move the weight as quick as possible! RX+ Use resistance bands. 


WOD ( Workout of the Day ) 

2 Rounds for time – with a partner split however you see fit. 

100 Cal row / ski 

70 Alternating dumbbell snatch – RX 50/35lb 

50 Toe to bar 

10 Rope climbs 

2/16/18 – 180216

Group Warm up 

Group Mobility 


Strength 

Every 2 minutes, for 16 minutes – 8 rounds. Perform 2 power cleans + 2 Split jerks, add weight if technique is dialed in! The power cleans do not have to be touch and go, however both split jerks should be performed without dropping.


WOD ( Workout of the Day ) 

10 – 1 Hang power cleans – RX 135/95lb Lv2. 95/65lb 

10 – 1 Handstand push ups / Push ups 

*After each set perform 15 double unders. 

2/15/18 – 180215

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

A.) 5 rounds for time – 0:00 – 15:00 

15 Thrusters – RX 75/55lb Lv2 55/35lb 

15/12 Calorie assault bike 

*If you finish before the 15 minute mark… you rest. 

B.) 5 rounds for time – 15:00 – ? *15 minute time cap. 

9 Wall ball shots – 20/14lb 

12 Burpees 

15 Pull ups – RX+ C2B 

2/14/18 – 180214

Group Warm up 

Group Mobility 


Strength – 3 Rounds, superset all three movements. 

1.) 5-10 GHD Raises – rest 30 seconds.

2.) 10 Seated dumbbell shoulder press (5R/5L) – rest 30 seconds.

3.) 16 Dumbbell single arm rows (8R/8L) – rest 30 seconds.

*Add weight with all movements from round to round.


WOD ( Workout of the Day ) 

20 minute AMRAP 

30 Atlas stone ground to shoulder – RX 95/65lb RX+ 145/95lb 

40 Box jumps – RX 24/20" RX+ 30/24" 

50 Alternating single arm dumbbell push press – RX 35/20lb RX+ 50/35lb 

60 Calorie row 

70 Russian kettlebell swings – RX 53/35lb RX+ 70/53lb


EXTRA: 5×10 GHD sit ups – rest as needed.  

2/13/18 – 180213

Group Warm up 

Group Mobility 


Strength 

5×1 Power snatch + 1 hang power snatch – rest 1:30 / 2:00 between sets. Please complete both lifts without dropping the bar! Add weight if your form allows.


WOD ( Workout of the Day ) 

4 Rounds for total rounds & reps. 

3 minute AMRAP of: 

3 Power snatch – RX 135/95lb Lv2. 95/65lb Lv3. 75/55lb 

6 Hand release push ups 

9 V-ups / tuck sit ups 

1:00 minute rest between rounds! 

*Start at the top every new round. 


EXTRA: 10 minutes of mobility work. 

2/12/18 -180212

Group Warm up 

Group Mobility 


Strength 

12 minutes to find a heavy front squat on the day. Quickly followed by a 1:00 AMRAP of front squats @ 50% of todays single. *Please note total front squats completed along with todays workout score.


WOD ( Workout of the Day ) 

For time: 15 minute time cap. 

100 Double unders / 200 singles 

30 Pull ups / RX+ 15 BMU 

30 Front squats – from the floor. 135/95lb / RX+ 155/105lb

30 Pull ups / RX+ 15 BMU 

100 Double unders / 200 singles 

2/10/18 – 180210

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

In a team of 2, alternate every complete round. 

For time: 

10 Rounds 

300m row/ ski 

10 burpees over the erg. Face the slide every burpee. 

-Then- 

10 Rounds – Not for time! Alternate very complete round. 

10/5 Bench press – Choose a tough load. 

10/5 Strict pull ups 

2/9/18 – 180209

Group Warm up 

Group Mobility 


Strength 

Every minute on the minute, for twelve minutes – 1 power snatch. Add weight each minute finish on something heavy but perfect of the day.


WOD ( Workout of the Day ) 

RX Version:

17 minute AMRAP – Athletes change their own bars. 

40 Toe to bar 

30 Snatches (75/55lb) 

30 Toe to bar 

30 Snatches (135/75lb) 

20 Toe to bar 

30 Snatches (165/100lb)

10 Toe to bar 

AMRAP Snatch ( 210/120lb) 


Scaled version: 

50 sit ups 

30 Snatch (65/45lb) 

40 Sit ups 

30 Snatch (95/65lb) 

30 sit ups 

30 Snatch (115/75lb) 

20 sit ups 

AMRAP Snatch (135/95lb) 

2/8/18 – 180208

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

Teams of 2, One person working at a time while one holds or runs. 

100/75 Calorie assault bike *Partner holds a deadlift (225/155lb) 

75 Pulls ups *Partner Holds a plate overhead (45/25lb) 

75 Box jump overs (24/20") *Partner holds a plank position.

50 Dumbbell push press #50/35lb *Partner hangs from the rig.

50 Dumbbell deadlifts #50/35lb *Partner holds a wall sit at parallel. 

100/75 Calorie assault bike *Partner is doing shuttle runs. 

**35 minute time cap**

2/7/18 – 180207

Group Warm up 

Group Mobility 


Strength 

7×2 Power cleans – rest 1:30/ 2:00 between doubles. Drop and reset after each rep, build in weight if technique allows.


WOD ( Workout of the Day ) 

6 rounds – record your slowest & fastest time. 

Row 20/15 calories 

15 burpees 

Rest 1:1 ( Work:Rest ) 


EXTRA: 5×5 GHD Raises – rest 60 seconds.