(248) 860-2898

2/6/18 – 180206

Group Warm up 

Group Mobility 


Strength 

3×10 Back squat – 3:00 rest between sets. Start at 50% of your 1rm and add weight between efforts, the ultimate goal is to find a 10 rep max for the day.


WOD ( Workout of the Day ) 

12 minute AMRAP 

20 Wall ball shots 

Sprint 100m x5 trips 

20 Russian kettlebell swings 

Sprint 100m 

RX+ 30/20lb & 70/53lb. RX 20/14lb & 53/35lb. 


EXTRA: 10 minutes smashing your quads! 

2/5/18 – 180205

Group Warm up 

Group Mobility 


Skill – Handstand push up workshop. 

15 minutes working towards a handstand or handstand push up. Coach will lead the workshop with several progressions. 

RX+ – 2 attempts at a UB max effort handstand set – rest 3/4 minutes between sets. 


WOD ( Workout of the Day ) 

For time: 15 minute time cap. 

100 Double unders ( 200 singles ) 

50 Handstand push ups ( 50 Hand release push up – feet on a #45lb plate ) 

40 Toe to bar ( Knee to elbow ) 

30 Shoulder to overhead

 RX – 160/100 Lv.2 – 115/75

90ft front rack walking lunge ( 24 lunges in place ) 

2/3/18 – 180203

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

In a team of 2 or 3. Split the following reps anyway possible. 

80 Back squats – 155/105lbs 

80 Pull ups 

65 Back squats – 185/25lbs 

65 Chest to bar pull ups 

50 Back squats – 205/145lbs 

50 Bar muscle ups 

*25 time cap*

2/2/18 – 180202

Group Warm up 

Group Mobility 


Strength 

5 sets of: 2 Snatch grip push press + 2 Snatch balance – Add weight each set if possible. Rest 2 minutes between each effort. 


WOD ( Workout of the Day ) 

11 minute AMRAP 

8 Dumbbell power snatch – alternate arms each rep. 

2 Rope climbs 

40 Double unders 

RX+ 70/50lb

RX 50/35lb