(248) 860-2898

12/31/18 – 181231

Group Warm up

Group Mobility 

Strength 

Bench press – 5×3 – Rest 1:30/2:00 between sets. Heavier than your previous best triple!

 

WOD ( Workout of the Day ) 

As many reps as possible in 20 minutes of:

20 Bench press

20 Pull ups

20 Burpees

Rx 135/95  Rx+ 180/120  Lv.2 95/65 

EXTRA: 

4×25 Banded face pulls

4×15/20 Bamboo bench press

12/29/18 – 181229

Group Warm up 

Group Mobility 

Teams of 3, for time:

Only one person working at a time – split reps equally.

120 Push ups

120/90 Calorie bike

120 Slam balls

60 Shuttle runs *Switch every 5! 1 rep = 75ft

 120 Dumbell renegade row – 1 rep = Row right + Row left  RX 35/20  Rx+ 50/35

12/28/18 – 181228

Group Warm up 

Group Mobility 

Strength 

Deadlift – 20 minutes to find a heavy single! +10/20lbs heavier than previous best.

 

WOD ( Workout of the Day ) 

14 minute AMRAP

15/12 Calorie row

12 Wall ball shots Rx 20/14lbs

9 box jump overs 24/20″

6 Deadlifts  Rx 185/115  Lv.2 155/105

EXTRA: Front squat @ 60-70% of Mondays 5 rep  – 3×5, rest as needed. 

12/27/18 – 181227

Group Warm up

Group Mobility 

Strength 

Strict press 5×1 – Rest 1:30/2:00 between singles. Build to a heavy single for the day +5/10lbs than previous best!

 

WOD ( Workout of the Day ) 

For time:

20/15 Calorie bike

50 Dumbbell snatch – alternate every rep. Rx 50/35lbs  Rx+ 70/50lbs

30 Pull ups / Rx+ 15 bar muscle ups

20/15 Calorie bike

 

EXTRA: 4 minute barbell bicep smash + 4 minute foam roll – lats. Split the time up, two minutes per side. 

12/26/18 – 181226

Group Warm up 

Group Mobility 

Strength 

Back squat 5×5 – Rest 2:00 between sets, heavier than previous best 5 rep max.

 

WOD ( Workout of the Day ) 

3 rounds for time – 20 minute time cap.

20 Front rack lunges – alternate legs every rep.

100 Double unders

30 Sit ups – Rx+ GHD

Rx 95/65lbs Rx+ 135/95lbs

EXTRA: GHD hyperextensions 3×15 + Banded hamstring curls 4×15 each leg. 

12/24/18 – 181224

Group Warm up 

Group Mobility

 

Strength – Bench press 5×5, heavier than last time – 2 minute rest between sets.

 

WOD ( Workout of the Day ) 

12 days of Christmas! Complete like the song, 1, 2+1, 3+2+1 etc.. All barbell movements are 135/95lbs RX+ 185/115lbs Lv.2 95/65lbs

*40 minute time cap.

  1. Clean & Jerk
  2. Muscle up
  3. box jump
  4. deadlift
  5. burpees
  6. pistols
  7. hand release push ups
  8. Toe to bar
  9. Wall ball shots
  10. hang power cleans
  11. slam balls
  12. 1200m row / 1.2 mile bike
  13.  

12/22/18 – 181222

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

for time:

500m Row

22 Dumbbell Snatch – alternating

22 Toe to bar

500m Row

16 Dumbbell Snatch

16 Toe to bar

500m Row

10 Dumbbell Snatch

10 Toe to bar

RX 55/35lbs  Lv.2 35/20lbs 

 

EXTRA: 10-1 

Dumbbell hammer curls

Dumbbell bench press

12/21/18 – 181221

Group Warm up 

Group Mobility 

Strength 

Deadlift – 20 minutes to build up to a heavy triple for the day!

WOD ( Workout of the Day ) 

2 rounds of:

with a 3 minute clock complete: 300m – shuttle run + max effort hang squat cleans Rx 75/55lbs

REST 2 MINUTES 

with a 3 minute clock complete: 300m – shuttle run + max effort hang squat cleans Rx 95/65lbs

REST 2 MINUTES 

with a 3 minute clock complete: 300m – shuttle run + max effort hang squat cleans Rx 115/85lbs

REST 2 MINUTES & Repeat from the top! 

12/20/18 – 181220

Group Warm up 

Group Mobility 

Strength 

Strict Press – 5×3. Rest 1:30/2:00 between triples, build to a heavy triple for the day!

WOD ( Workout of the Day ) 

For time: *10 minute time cap.

15-12-9   Shoulder to overhead Rx 115/85lbs  Rx+ 155/105lbs

3-2-1 Rope climbs

*After each set perform 15 box jump overs 24/20″