(248) 860-2898

1/22/19 – 190122

Group Warm up 

Group Mobility 

Strength 

5×5 Back squats @ 75% – rest 2:00 between sets.

WOD ( Workout of the Day ) 

4 Rounds for time:

20 Toe to bar

12 Single arm shoulder to overhead – Rx 55/35  Lv.2 35/20 (6R/6L)

90m Run – 4 shuttle runs

 

Extra: 5×5 Bench press @ 75% – rest 2:00 + 4×6 dumbbell skull crushers. 

1/21/19 – 190121

Group Warm up 

Group Mobility 

Strength 

8×2 Squat snatch – rest 1:30/2:00 between doubles. Build from set to set and allow for no misses!

WOD ( Workout of the Day ) 

In 2 minutes complete: 20 burpees AMRAP Chest to bar / Pull ups in the remaining time!

*Rest 2 minutes & repeat for 4 rounds.

**Score = total number of pull ups.

1/19/19 – 190119

We look forward to seeing you for another awesome Saturday workout!! All I can tell you is the 10:00am is a team of 4 and I’m very excited. 

1/18/19 – 190118

Group Warm up 

Group Mobility 

Strength 

Every 4 minutes, for 5 rounds.

225ft – 3 trips across the gym floor, sandbag bear hug carry. Heavy as possible!

RX+ 150/100lbs Rx 100/60lbs

 

WOD ( Workout of the Day ) 

4 Rounds for Time: 22 minute time cap.

30/20 Calorie bike

20 Hang power cleans

10 toe to bar

RX+ 135/95lbs  Rx 115/85lbs  Lv.2 95/65lbs

1/17/19 – 190117

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 5 minutes, for 6 rounds.

15/12 Calorie row

15 Thrusters  Rx 95/65lbs  Lv.2 75/55lbs

10 Bar facing burpees

*Score is your total working time! All workouts can be scaled on an individual basis.

1/16/19 – 190116

Group Warm up 

Group Mobility 

Strength 

15 minutes to find a new 1 rep max strict press! Rest as needed between heavy singles.

WOD ( Workout of the Day ) 

16 minute AMRAP

22 Double unders

12 Chest to bar

22 Sit ups Rx+ GHD

12 Bench press Rx 135/95lbs  Rx+ 185/135lbs

1/15/19 – 190115

Group Warm up 

Group Mobility

Strength 

Every 90 seconds, for ten sets:

3 Back squats @ 60-65% (slow down and fast up!) + 3 seated box jumps – 30/24″

WOD ( Workout of the Day ) 

“Karen” – 12 minute time cap.

150 Wall ball shots for time – 20/14lbs

 

1/14/19 – 190114

Group Warm up 

Group Mobility 

Strength 

20 minutes to establish a new 1 rep max deadlift! Rest as needed between heavy reps.

WOD ( Workout of the Day ) 

“Diane” – 10 minute time cap.

21 – 15 – 9

Deadlifts

Handstand push ups / push ups

Rx 225/135lbs  Lv.2 185/125lbs 

1/12/19 – 190112

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

For time:

Row 60/40 Calories

21  Dumbbells Thrusters

Row 40/30 Calories

15 Dumbbells Thrusters

Row 20/15 Calories

9  Dumbbells Thrusters

RX+ 50/35lbs Rx 35/20lbs

1/11/19 – 190111

Group Warm up 

Group Mobility

Strength 

20 minutes to build to a heavy deadlift triple. Rest as needed between attempts.

WOD ( Workout of the Day ) 

20 minute AMRAP

Teams of 3: For total rounds + reps and total distance biked.

Partner 1 & 2 chip away at the workout.. 1 person works and one is resting.

5 Rope climbs

20 Deadlifts  Rx 155/105lbs

30 Hang power cleans

40 burpees over the bar

Partner 3: Max distance bike… switch as often as needed!