(248) 860-2898

5/1/18 – 180501

Group Warm up 

Group Mobility 


Skill – 15 minutes doing rope climb progressions. 


WOD ( Workout of the Day ) 

15 minute AMRAP 

12 box jump overs – 30/24" 

24 Russian kettlebell swings – 70/53lbs 

1 Rope climb – RX+ legless 

12 Push ups 

24 Double unders 

EXTRA: 10 minutes smashing your quads! 

4/30/18 – 180430

Group Warm up 

Group Mobility 


Strength 

 5 x 5 Front squat @ 90% of your last 5 rep max – rest 2/3 minutes between sets.


WOD ( Workout of the Day ) 

Teams of 2, split reps equally. 

6 minute AMRAP 

50 Thrusters – RX 115/85lb  Lv.2 95/65lb 

50 Bar facing burpees 

– Rest 3 minutes – 

12 minute AMRAP 

400m run ( Together ) 

50 Deadlifts – RX 165/115  Lv.2 135/95lb 

50 V – ups 

4/28/18 – 180428

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

10-1 

Bench press – BW/.75 BW 

Sled push – 150ft *Pick your own weight! 

Skull crushers – 30/20lbs 

*Complete 10 bench press + 150ft sled push + 10 Skull crushers… 9, 1 push & 9 skull crushers.. carry on until you finish the round of 1. 

4/27/18 – 180424

Group Warm up 

Group Mobility 


Strength 

15 minutes to find a 3 rep max back squat! +10/20lbs heavier than your last 5 rep max.


WOD ( Workout of the Day ) 

2 Rounds for total reps. 

6 minutes of work – 3 minutes of rest. 

35/30 Calorie bike + 30 American kettlebell swings ( 53/35lbs ) 

** IN THE TIME REMAINING COMPLETE AS MANY ROPE CLIMBS AS POSSIBLE! 

4/26/18 – 180426

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

In teams of 2: 

23 minute AMRAP 

100 Wall ball shots ( 20/14lb ) 

100 Calorie row 

100 Box jump overs ( 24/20" ) 

1000m run ( 100m relay style ) 

4/25/18 – 180425

Group Warm up 

Group Mobility 


Strength 

 5 x 2 Back squat @ 80-90% of Mondays load, rest as needed.


WOD ( Workout of the Day ) 

For time: 

100 Double unders 

80 Sit ups 

60 Dumbbell snatch ( 50/35lb ) 

40 Push ups 

20 Deadlifts ( 225/155lb ) Lv.2 ( 185/125lb ) 

4/24/18 – 180424

Group Warm up 

Group Mobility 


Skill – 15 minutes working on pull ups and various progressions. 


WOD ( Workout of the Day ) 

4 Rounds for time: 

25 Chest to bar pull ups 

5 Cleans ( 245/170lbs ) 

Level 2: 

4 rounds for time 

25 pull ups 

5 Cleans (155/105lbs ) 

Level 3: 

15 Ring rows 

5 Cleans (95/65lbs) 

4/23/18 – 180423

Group Warm up 

Group Mobility 


Strength 

Back squat – 5×5 @ 90% of your 5 rep max. Rest 2/3 minutes between sets!


WOD ( Workout of the Day ) 

11 minute AMRAP 

6 Power Cleans – RX (155/105lb ) Lv.2 ( 95/65lb ) 

9 Burpees 

12 Stationary lunges ( 6R/6L ) 

4/20/18 – 180420

Group Warm up 

Group Mobility 


Strength – 15 minutes to find a new 5 rep max front squat! +5/10lbs heavier than last attempt. 


WOD ( Workout of the Day ) 

Teams of 2, 3 rounds for time. 

400m run ( together ) 

30 HSPU 

40 Alternating dumbbell snatch ( 50/35lb) 

50 Calorie bike