(248) 860-2898

6/01/18 – 180601

Group Warm up 

Group Mobility 


Skill – 15 minutes working on toe to bars!  


WOD ( Workout of the Day ) 

11 minute AMRAP 

3 – 6 – 9 -12 -15 – 18 – 21…etc increasing by three reps until the time expires. 

Hang power snatch – RX 115/85lbs Lv.2 – 95/65lbs 

Box jump overs – 24/20" 

Toe to bar 

5/31/18 – 180531

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

24 minute AMRAP 

75 Wall ball shots – 20/14lbs 

60 Kettlebell sumo deadlift high pulls – 70/53lbs 

45 Russian kettlebell swings – 70/53lbs 

30 Burpees 

15 Calorie bike 

*Lv. 2 – 53/35lbs 

5/30/18 – 180530

Group Warm up 

Group Mobility 


Strength 

Every 2 minutes, for 16 minutes – 8 sets. Perform 2 split jerks *From a rack. 

*Focus on driving under the bar and proper footwork! 


WOD ( Workout of the Day ) 

Against a 2 minute clock.. 

Row 300m 

With the time remaining perform as many push press as possible with 115/75lbs. 

– Rest 2 minutes after each round – 

* 4 rounds total!

*Score is total number of push press. 

5/29/18 – 180529

Group Warm up 

Group Mobility – 20 minutes smashing and stretching! 


WOD ( Workout of the Day ) 

"Annie" 

50 – 40 – 30 – 20 -10 

Double unders 

Sit ups 

*Singles x 2 instead of double unders. 

5/26/18 – 180526

*Please join us for "Murph". There will be various scales for people who don't want to complete the full workout. 

5/25/18 – 180525

Group Warm up 

Group Mobility 


Strength 

15 minutes to establish a new back squat 

15 minutes to establish a new squat clean 

15 minutes to establish a new bench press 

*The clock with be continuously running! you are responsible for managing your time! 

*Score is total weight successfully lifted. 

5/24/18 – 180524

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

*Teams of 2, one works while one holds. Switch as needed! 

Row 2,000/1,500m * Partner holds a plank * 

100 Strict press – RX 75/55lb LV.2 45/35lb * Partner hangs from rig *

100 Kettlebell cleans * Partner holds a wall sit * 

100 slam balls – 40/20lb * Partner holds the bottom of a dip * 

800m run with a 20/14lb med ball * Both athletes run together, one must carry the ball at all times! switch as needed * 

5/23/18 – 180523

Group Warm up 

Group Mobility 


Strength 

Back squat 5×2 @ 80-90% of Mondays load – rest as needed between sets. 


WOD ( Workout of the Day ) 

for total working time: 

0:00 – 10:00 

100/75 calories on the assault bike + 200 double unders. 

10:00 – ? 

15 rope climbs for time 

*All workouts can be scaled on an individual basis. 

5/22/18 – 180522

Group Warm up 

Group Mobility 


Skill 

15 minutes – knee to elbow.


WOD ( Workout of the Day ) 

Teams of 2, for time: 

60 – 40 – 20 

Deadlifts 

Knee to elbow 

Rx 245/165lbs 

LV. 2 195/125lbs

LV. 3 155/105


 

EXTRA: 10 minutes of general mobility. 

05/21/18 – 180521

Group Warm Up 

 

Group Mobility


WOD ( Workout Of the Day ) 

3 minutes to complete – 30/20 Calories on Rower. In the time remaining perform as many box jump overs as possible. – 24/20"

– Rest 3 Minutes – 

3 minutes to complete – 30/20 Calories on Rower. In the time remaining perform as many hang power cleans as possible. – 95/65#

– Rest 3 Minutes –

3 minutes to complete – 30/20 Calories on the Rower. In the time remaining perform as many burpees as possible. 

***Your score is total box jump overs, hang power cleans, and burpees performed throughout the WOD.***