(248) 860-2898

7/9/18 – 180709

Group Warm up 

Group Mobility 


Strength 

12 minute EMOTM – Power snatch.

3 reps – EMOTM – 4 minutes 

2 reps – EMOTM – 4 minutes 

1 rep – EMOTM – 4 minutes 

* Work on cycling the barbell. Go up in weight whenever you want. 


WOD ( Workout of the Day ) 

For time: 15 minute time cap. 

400m run 

22 Dumbbell snatch 

30/20 calorie bike 

16 Dumbbell snatch 

400m run 

10 Dumbbell snatch 

RX – 70/50lb 

Lv. 2 – 50/35lbs 

7/7/18 – 180707

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

0:00 – 6:00 ( AMRAP ) 

10 Dips 

15 Calorie bike 

10:00 – 16:00 ( AMRAP ) 

15 Calorie row 

10 Slam balls – 40/20lbs 

20:00 – 26:00 ( AMRAP ) 

10 Deadlifts – 185/120lbs 

15 Double unders 

30:00 – 36:00 ( AMRAP ) 

15 Dumbbell push press – 35/20lbs 

10 Dumbbell lunges – 5R/5L 

7/6/18 – 180706

Group Warm up 

Group Mobility 


Strength 

5 sets of: 1 Power clean + 1 Front squat. Rest 2 minutes after each set, focus on your technique before you worry about the weight. 


WOD ( Workout of the Day ) 

3 rounds for time: 

21 Front squats 

15 Power cleans 

5 ring muscle ups 

RX – 135/95lbs 

Lv.2 – 95/65lbs 

7/5/18 – 180705

Group Warm up 

Group Mobility 


Strength 

 

3 Sets of:

8 Bench press * Build in weight throughout the sets! 

– Rest 60-90 seconds – 

5 Strict chin ups *If its easy, add weight! 

– Rest 60-90 seconds – 

***One set is 8 bench press + 5 chin ups. 


WOD ( Workout fo the Day ) 

For time: 

100 Kettlebell swings – Russian ( 70/53lbs ) 

80 Sit ups 

60 Box jumps ( 24/20" ) 

40 Pull ups 

20 Dumbbell man makers ( 50/35lbs ) 

7/3/18 – 180703

Group Warm up 

Group Mobility 


Strength 

10 x 2 Split jerk @ 60% – rest 60 seconds between doubles. Weight should be light and footwork should be snappy! 


WOD ( Workout of the Day ) 

3 Rounds for reps: 

3 minute AMRAP 

400m row 

with the remaining time perform as many handstand pushups as possible! 

* Rest 3 minutes between rounds. 

7/2/18 – 180702

Group Warm up 

Group Mobility 


Strength 

Every 4 minutes, for 20 minutes – 5 Rounds.

Back squats 

1.) 5 reps @ 60% 

2.) 4 reps @ 70% 

3.) 3 reps @ 75% 

4.) 2 reps @ 80% 

5.) 1 @ 85-90% 


WOD ( Workout of the Day ) 

Every minute on the minute, for 21 minutes – 7 rounds. 

1.) 15 Wall ball shots ( 20/14lbs ) 

2.) 8 burpee box jump overs ( 24/20" ) 

3.) 10 Toe to bar