(248) 860-2898

12/19/18 – 181219

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

Teams of 3, twenty five minute AMRAP. Two partners work – 1 Rows. Reps may be partitioned any how by partners. One person is always rowing.

100 burpees

80 sandbag cleans Rx 100/60lbs

60 Toe to bar

40 Deadlifts Rx 225/135lbs

12/18/18 – 181218

Group Warm up 

Group Mobility 

Strength 

5×1 Back squat, rest as needed between singles. Build to a new one rep max within the five sets!

WOD ( Workout of the Day ) 

10 minute AMRAP

10 Back squats – from the floor. RX 135/95lbs

35 Double unders

Extra: Banded lat pull downs 3/5 x 10-15 reps. 

12/17/18 – 181217

Group Warm up 

Group Mobility 

Strength 

Bench press – 5×1, rest as needed between singles. Build to a new 1 rep max inside of the 5 sets.

 

WOD ( Workout of the Day ) 

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

1.) Bike :45 seconds max effort – calories.

2.) 8 Dumbbell renegade rows (4R/4L) Rx 50/35lbs Lv.2 35/20lbs

3.) 15/10 Push ups

*Score it total calories racked up in the 6 rounds.

 

12/14/18 – 181214

Group Warm up

Group Mobility 

strength 

20 minutes to build to a 5 rep max deadlift.

WOD ( Workout of the Day ) 

Teams of 2, 18 minute AMRAP – alternate each movement.

100 Double unders

65m sandbag carry  Rx 100/60lbs  Rx+ 150/100lbs

30 Sit up  Rx+ GHD

 

Extra: 3×5 Back squat @ 70-80% of 5’s. 

12/13/18 – 181213

Group Warm up 

Group Mobility 

Strength 

5×5 Strict press – Rest 1:30/2:00 minutes between sets. Build to a heavy 5 for the day!

WOD ( Workout of the Day ) 

Every minute on the minute, for 20 minutes.

1.) Rx – 10 Handstand push ups   Rx+ – 15

2.) 3/1 Rope climbs

3.) Max effort box jumps Rx 30/24″

4.) Rest

*Score = total box jumps

Extra: Dumbbell bench press 3-5 x10-12 reps.

12/12/18 – 181212

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

4 rounds for time:

30/25 Calorie row

15 Toe to bar

30 American kettlebell swings Rx 53/35lbs

20 Burpees over the kettlebell

*All workouts can be scaled on an individual basis.

 

12/11/18 – 181211

Group Warm up 

Group Mobility 

Strength 

Back squat – 5×3 – Rest 2:00 between sets. Build to a heavy triple on the Day!

WOD ( Workout of the Day ) 

Every 2 minutes x 8 rounds.

8/6 Assault bike calories + 3 Touch & go power cleans.

*Build the weight each set. Score = Highest touch and go triple within the 8 rounds.

*The goal is to work explosiveness under cardiovascular fatigue! Sprint the bike and go heavy on the cleans!!

 

Extra: Stiff leg deadlifts 2/3 x 8-10 reps. 

12/10/18 – 181210

Group Warm up 

Group Mobility 

Strength 

Bench press – 5×3. Rest 1:30/2:00 minutes between triples, the goal is to build to a heavy triple for the day!

 

WOD ( Workout of the Day ) 

12 minute AMRAP

12 Push ups

9 Push press  RX 115/85lbs  Lv.2 95/65lbs

6 Bar muscle ups  Lv.2 Chest to bar or pull ups

 

EXTRA: Skull crushers 3×12. Banded face pulls 3×25.

12/8/18 -181208

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time: *20 minute time cap.

60/50 Calorie row

50 Hang power cleans  RX 95/65lbs  Lv.2 75/55lbs

40 Bar facing burpees

30 Thrusters

20 Toe to bar

5 Rope climbs

*All workouts can be scaled on an individual basis.

12/7/18 – 181207

Group Warm up 

Group Mobility 

Strength 

20 minutes to find a heavy deadlift single for the day! Leave 10lbs in the tank.

 

WOD ( Workout of the Day ) 

15 minute AMRAP

75 Double unders

15 Sumo deadlift high pulls RX 135/95 Lv.2 95/65

30 Wall ball shots RX 20/14lbs

EXTRA: Back squat @70-80% of 5’s – 3×5.