(248) 860-2898

8/1/18 – 180801

Group Warm up 

Group Mobility 


Strength 

Bench press – 5×5. Rest 2 minutes between sets, build to a heavy 5 for the day. 


WOD ( Workout of the Day ) 

"Death race" 

5 rounds for time: *12 minute time cap. 

15/12 Calorie bike 

10 Burpees 

**This workout should be short and intense! Don't hold back. 

7/31/18 – 180731

Group Warm up 

Group Mobility


Strength 

Deadlifts 

1.) 5 @75% 

2.) 3 @ 80-85% 

3.) 1 @ 85-90% 

4.) 5 @ 85% 

5.) 3 @ 85-90% 

6.) 1 @ 90%+ 


WOD ( Workout of the Day ) 

For time: *15 minute time cap. 

150 Double unders 

75 Calorie row 

50 Dumbbell step overs – 24/20" RX (55/35lbs) 

7/30/18 – 180730

Group Warm up 

Group Mobility 


Strength 

Back squat – Perform one heavy rep every minute on the minute, for 12 minutes. You will have 5 minutes to work up to a starting weight. 


WOD ( Workout of the Day ) 

For time: *22 minute time cap. 

30 Ground to overhead (95/65lbs) Lv. 2 (75/55lbs) 

30 Pull ups 

400m run 

20 Ground to overhead 

20 Pull ups 

400m run 

10 Ground to overhead 

10 Pull ups 

400m run 

7/28/18 – 180728

Group Warm up 

Group Mobility 


Every 5 minutes, for 30 minutes. 

500m row 

5 Deadlifts – RX+ 315/205lbs RX 275/185lbs 

10 Burpees over the bar 

*Score is slowest and fastest rounds. 

7/27/18 – 180727

Group Warm up 

Group Mobility 


Strength 

10×2 Bench press – rest 60/90 seconds between sets. Build to a heavy double for the day!


WOD ( Workout of the Day ) 

4 rounds for time: 

10 Bench press – RX 65/50% of todays best double. 

2 rope climbs 

200m run 

7/26/18 – 180726

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

25 minute AMRAP 

30 Wall ball shots ( 20/14lbs ) 

15 Power snatch ( 95/65lbs ) 

15 Burpees 

30/25 Calorie bike 

*All workouts can be scaled on an individual basis. 

7/25/18 – 180725

Group Warm up 

Group Mobility 


Strength 

15 minutes to establish a 3 rep max back squat. It should be as heavy as possible for the day!


WOD ( Workout of the Day ) 

For time: 

1,000m row 

100 double unders 

1 mile run

7/24/18 – 180724

Group Warm up 

Group Mobility 


Strength 

4×1 ( 3 position power clean ) Hi hang, hang and floor. Hit all three positions and you have done one rep! Rest 2 minutes between the sets.


WOD ( Workout of the Day ) 

For time: *8 minute time cap.

21 – 15 – 9 

Power Clean 

Pull ups 

RX+ 155/105lbs 

RX 135/95lbs 

Lv.2 95/65lbs 

7/23/18 – 180723

Group Warm up 

Group Mobility 


Strength

5 Push press: every 3 minutes, for 15 minutes – 5 rounds. Build each round!


WOD ( Workout of the Day ) 

Every minute on the minute – 15 minutes. 

1.) 15/12 bike calories ( RX+ 20/15 ) 

2.) 10 Handstand push ups / 2 wall walks 

3.) 40 Double unders 

7/21/18 – 180721

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

Teams of 2, for time. 

40 Dumbbell thrusters 

40 Calorie bike 

30 Dumbbell thrusters 

30 Calorie bike 

20 Dumbbell thrusters 

20 Calorie bike 

10 rope climbs 

RX 35/20lbs RX+50/35lbs