(248) 860-2898

7/20/18 – 180720

Group Warm up

Group Mobility 


Strength 

4 sets of: 

3 weighted pull ups *4 second descent on each rep. 

-REST 20 SECONDS- 

Max effort unweighted strict pull ups 

-REST 3 MINUTES- 


WOD ( Workout of the Day ) 

12 minute AMRAP 

10 Renegade rows 

20 box jump overs ( 24/20" ) 

10 Push ups 

RX 50/35lbs   LV.2 35/20lbs 

7/19/18 – 180719

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Saman Kunan" 

8 rounds for time: 

13 Deadlifts ( 185/125lbs ) 

17 Wall ball shots ( 20/14lbs ) 

400m Run 

*All workouts can be scaled on an individual basis. 

7/18/18 – 180718

Group Warm up 

Group Mobility 


Strength 

5 sets for quality: 1 snatch balance + 3 overhead squats. Rest 2 minutes between sets.

*Technique and positions over load! 


WOD ( Workout of the Day ) 

2 sets – each for time: 

40/30 Calorie row 

30 Dips 

20 Toe to bar 

*Rest 4 minutes after the first round & repeat. 

7/17/18 – 180717

Group Warm up 

Group Mobility 


Strength 

Teams of 3 – Sandbag carry: bearhug style, each athlete does 9 total trips. Rotate athletes after every trip!

1 trip = 140ft. 


WOD ( Workout of the Day ) 

Teams of 2

20 Minute AMRAP 

35/26 Calorie bike 

50 Russian kettlebell swings – 70/53lbs 

35/26 Calorie bike 

200m run – 45/25lb plate 

7/16/18 – 180716

Group Warm up 

Group Mobility 


Strength

Front squats  8×2 – Rest 1:30 between doubles.

* 3 second descent, one at the bottom and one second up! All sets performed as close to 65-70% of your 1rm as possible. 


WOD ( Workout of the Day ) 

9 minutes to complete: 

50 Front squats – from the floor. 

*Every time you break perform 60 single unders. 

– REST 3 MINUTES – 

9 minutes to complete: 

30 Shoulder to overhead 

*Every time you break perform 6 burpees over the bar. 

RX+ 155/105lbs     RX 135/95lbs    LV.2  95/65lbs 

*If you finish before the 9 minutes is up… Congratulations!! You have earned extra rest time. Please note your time for each workout and then add them up for one total time as your score. 

7/14/18 – 180714

Group Warm up 

Group Mobility 


Strength 

10x50ft yoke carry – rest as needed. All loads should be sub maximal efforts.


WOD ( Workout of the Day ) 

5 rounds for time: 

50 Double unders 

10 Toe to bar 

2 rope climbs 

20 burpees 


Extra: Accumulate 3 minutes in a hollow hold. 

7/13/18 – 180713

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

Teams of 3 – Rowing, biking and running. 

*Details of the workout specifics will be on the board! keep an open mind. 

7/12/18 – 180712

Group Warm up 

Group Mobility 


Strength 

6×3 Deadlift – Rest 2/3 minutes between triples! Build to a tough 3 for the day.


WOD ( Workout of the Day ) 

11 minute ascending ladder 

2 box jumps ( 24/20" ) 

2 Deadlifts 

4

6

etc…. 

RX – 225/135 

Lv. 2 185/120

Lv.3 155/105 

7/11/18 – 180711

Group Warm up 

Group Mobility 


Strength / Skill 

You and a partner will perform a physical assessment test! details will be explained by the coach. Have some fun and test your abilities! 


WOD ( Workout of the Day ) 

For time: 

21 – 18 – 15 – 12 – 9 

Push ups 

V – ups 

7/10/18 – 180710

Group Warm up 

Group Mobility 


Strength 

5 sets of: 2 front squats + 1 split jerk. Take the barbell from a rack, the goal is to fatigue your legs so you use your arms to drive under the bar In the jerk. Rest 2 minutes between sets.


WOD ( Workout of the Day ) 

EMOTM – Every minute on the minute, for 18 minutes – 6 rounds. 

1.) 15/12 Calorie row 

2.) 40 Double unders 

3.) 10 squat cleans – 95/65lbs 

*Test out the first round before the workout! The goal is to work for :45 seconds and have :15 seconds to rest.