(248) 860-2898

12/1/18 – 181201

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

At the 0:00 – For time:

500m Row

10 Shuttle runs

20 Pull ups

 

At the 6:00 – For time:

30 Squat cleans RX 155/105lbs  Lv.2 135/95lbs

 

At the 13:00 – For time:

30 Handstand Push ups + 30 Toe to bar

 

At the 20:00 – For time:

50/35 Calorie bike + 10 Sandbag carries @ 100/60lbs.

  • * 7 minute time cap.

11/30/18 – 181130

Group Warm up 

Group Warm up 

 

Strength 

6×3 Floor press – rest 1:30 between sets. Build to a challenging triple for the day. 

 

WOD ( Workout of the Day ) 

3 Rounds for time:

30 Double unders

30/20 Push ups

30 Single arm dumbbell clean and jerks – from the hang.

*Alternate arms every 5 reps! RX 50/35lbs

11/29/18 – 181129

Group Warm up 

Group Mobility 

 

 

WOD ( Workout of the Day ) 

Every minute on the minutes, for 40 minutes – 10 rounds.

1.) 15/12 Calorie row     RX+ 20/15

2.) 15 Wall ball shots   RX 20/14lbs

3.) Max effort sit ups   RX+ GHD sit ups

4.) Rest

* This is a long one! attack each minute and earn your rest every round. Your score is total number of sit ups after the ten rounds!

11/28/18 – 181128

Group Warm up 

Group Mobility 

 

Strength 

5 sets of: One 3 position power snatch. 

1 rep = 1 high hang + 1 hang ( above the knee ) + 1 hang ( below the knee)

 

WOD ( Workout of the Day ) 

For time: 12 minute time cap.

21 – 15 – 9

Calorie bike

Burpees over the bar

Deadlifts RX 185/110lbs

 

*Ladies perform all the same reps, except the bike calories are 18,12 and 6.

11/27/18 – 181127

Group Warm up 

Group Mobility 

 

Strength 

10×3 Back squat @ 60-65% 

*Move each set as fast as possible! Rest :45 – 1:00 between sets.

 

WOD ( Workout of the Day ) 

14 minute AMRAP

10 Dips  RX+ 5 ring muscle ups

15 Air squats

20 Double unders

1 Rope climb

 

 

11/26/18 – 181126

Group Warm up

Group Mobility 

 

Strength 

Every 2 minutes, for 16 minutes. 

1 push press + 1 push jerk + 1 split jerk. Focus on proper positions over load, however add weight each set if everything feels good! 

 

WOD ( Workout of the Day ) 

20 minute AMRAP

Team of 2, alternate full rounds.

16 Kettlebell snatch – 8R/8L   RX 53/35lbs

8 Pull ups      RX+ Chest to bar

16 Box jump overs  RX 24/20″

11/24/18 – 181124

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Row 500m + 10 Deadlifts

Rest 1:1

*Add weight each set to the deadlifts. Score is heaviest set of deadlifts successfully lifted!

11/23/18 – 181123

Group Warm up 

Group Mobility 

 

Strength 

20 minutes to find a heavy bench press single! Rest as needed between attempts. All athletes need to have a spotter present! 

 

WOD ( Workout of the Day ) 

Teams of 2, split reps equally.

For time:

21 – 15 – 9  Bench press RX 135/95lbs  RX+ 205/135lbs 

42 – 30 – 18   Pull ups

REST 5 MINUTES

15 – 12 – 9  Bench press 

30 – 26 – 18   Dips

11/22/18 – 181122

Group Warm up 

Group Mobility 

 

*Come prepared for an epic workout! Lots of heavy breathing is guaranteed!

11/21/18 – 181121

Group Warm up 

Group Mobility 

 

Strength 

20 minutes to find a heavy clean for the day! Squat or power variations are acceptable. Rest as needed between attempts.

 

WOD ( Workout of the Day ) 

15 minute AMRAP

50/40 Calorie assault bike

40 Dumbbell alternating snatch RX 55/35lbs

30 American kettlebell swings RX 53/35lbs

20 Box jump overs RX 30/24″

*Score is total rounds + reps. Goal is to complete one full round and start on the second.