(248) 860-2898

10/1/18 – 181001

Group Warm up 

Group Mobility 


Strength 

5 rounds:

Single leg kettlebell RDL – 5R/5L *Add weight if round if possible. 

– Rest 20 seconds – 

Slam ball throws with rotation (40/20lbs) – 6R/6L 

– Rest 1:30 between sets – 


WOD ( Workout of the Day ) 

Running "Christine" *15 minute time cap. 

3 rounds for time 

400m run 

12 Bodyweight deadlifts 

21 box jumps (24/20") 

RX- Bodyweight / Lv.2 .75 BW / Lv.3 .5 BW 

9/29/18 – 180928

Skill warm up 

4 rounds – not for time: 

5 strict pull ups 

5 Strict ring dips 

5/5 Single leg kettlebell RDL 

10 V-ups 


WOD ( Workout of the Day ) 

For Time: 

9-15-21 

Power Clean – RX (155/105lbs ) 

Wall balls – ( 20/14lbs ) 

9/28/18 – 180928

Group Warm up 

Group Mobility 


Strength 

Every 2 minutes, for 14 minutes – 7 rounds. 

140ft Sled push *Add weight each round if possible. 


WOD ( Workout of the Day ) 

4 Sets for total working time: 

10 Push press – RX ( 135/95lbs ) Lv.2 ( 95/65lbs ) 

20 Russian kettlebell swings – RX ( 53/35lbs ) 

30 Double unders 

50m farmers carry – Dumbbells ( 55/35lbs ) 

– Rest 2 minutes after each round – 

9/27/18 – 180927

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

For time: 

50/40 Calorie assault bike 

60 Toe to bar 

70 Dumbbell front squat  – Rx ( 35/20lbs ) 

800m run 

90 Burpees 

RX – Solo 

Lv.2 – Team of two, split reps equally. 

9/26/18 – 180926

Group Warm up 

Group Mobility 


Strength 

Bench press – 10 x 3 Close grip bench press @ 60% of 1 rep max – rest 60 seconds between sets.


WOD ( Workout of the Day ) 

20 Minute AMRAP 

3 Rope climbs 

20/15 Calorie row 

5 Strict Handstand push ups / L seated dumbbell press 

*RX+ legless rope climbs. 

9/25/18 – 180925

Group Warm up 

Group Mobility 


Strength 

Every 2 minutes, for 20 minutes – 10 sets.

1 High hang power snatch + 1 Hang power snatch. 

*Goal is to improve your technique. 


WOD ( Workout of the Day ) 

11 minute AMRAP 

11 hang power Snatch 

11 Box jump overs ( 24/20" ) 

22 Double unders 

RX ( 75/55lbs ) 

9/24/18 – 180924

Group Warm up 

Group Mobility 


Strength – Front squats 

8 @  60%

6 @  65%

4 @ 70%

4 @ 75% 

*Rest 2 minutes after each set. 


WOD ( Workout of the Day ) 

9 minute AMRAP 

20 Front squats ( From the floor ) 

15 Toe to bar 

10/7 Calorie bike 

RX ( 135/95lbs ) Lv.2 ( 95/65lbs ) 

9/22/18 – 180922

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

Teams of 3, alternating every movement. 

25 minute AMRAP 

Row 15/12 Calories 

12 Power cleans ( 115/80 ) 

9 Shoulder to overhead ( 115/80 ) 

170ft Sled push ( 205/145 ) 

* The goal is to get 8 – 11 rounds. 

9/21/18 – 180921

Group Warm up 

Group Mobility 


Strength 

Dumbbell bench press x 8 

– Rest 60 seconds – 

Dumbbell bent over row x 6 each arm. 

– Rest 60 seconds – 


WOD ( Workout of the Day ) 

5 minute AMRAP 

50 Sit ups RX+ GHD 

40 Step ups 

30 Kb Swings ( 53/35lbs ) 

20 Slam balls ( 40/20lbs ) 

– Rest 2:00 – 

9/20/18 – 180920

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

Every 4 minutes, for 16 minutes – 4 rounds. 

18/15 Calorie assault bike 

15 Dumbbell thrusters  RX ( 35/20 ) 

12 Burpees 

At the 17 minute mark perform 3 rounds for time: 

21 Calorie row 

15 Wall ball shots  RX ( 20/14lbs ) 

9 burpees over the rower 

** Your score is time it takes to complete the last 3 rounds.