(248) 860-2898

4/1/19 -190401

Group Warm up 

Group Mobility 

Strength 

Front Squat  5×3 start @ 60% and build each set. Rest 1:30/2:00 between each triple.

 

WOD ( Workout of the Day ) 

21 – 15 – 9  For time:

American kettlebell swings – 53/35lbs

Box jump overs – 24/20″

Front squats ( from the floor ) – 135/95lbs  Lv.2 95/65lbs

 

3/30/19 – 190330

Warm up 

Mobility 

Strength 

Every 3 minutes for 6 total sets: 120ft sled push! increase weight each set.

 

WOD ( Workout of the Day ) 

1:00 – Bike calories

1:00 – DB Farmer carry. Every 50ft = 1 rep.

1:00 – Slamballs – 40/20lbs

1:00 – Rest

5 rounds for total reps.

*1 minute max effort at each station.

3/29/19 – 190329

Group Warm up 

Group Mobility 

Strength 

6×8 Dumbbell incline bench press – *Build in weight each round for a heavy set! Rest 2 minutes between sets.

WOD ( Workout of the Day ) 

3 minute AMRAP

10 Push ups

5 Strict pull ups

*Rest 3 minutes x 3 total rounds.

3/28/19 – 190328

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, split work however you’d like.

1000m Row

75 Wall balls – 20/14lbs

50 Deadlifts – 225/155lbs

150 Sit ups

50 Deadlifts

75 Sit ups

150 Wall balls

1000m Row

 

3/27/19 – 190327

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes, for 15 minutes – 5 rounds.

150ft Sandbag / stone carry, heavy as possible.

WOD ( Workout of the Day ) 

3 Rounds for time:

15 Box jump overs – 30/24″

20 Toe to bar

*After each round perform 5 shuttle runs.

3/26/19 – 190326

Group Warm up 

Group Mobility 

Strength 

10×2 Back squat @ 60-65% – Every 90 seconds.

WOD ( Workout of the Day ) 

Teams of 2, for time:

100 Burpees to a plate – 45/25lbs

100 Overhead plate walking lunges – 45/25lbs

100 Plate ground to overhead – 45/25lbs

100/80 Assault bike calories

3/25/19 – 190325

Group Warm up 

Group Mobility 

Strength 

Strict press – 4×3 Build after each set to a heavy set for the day! Rest 1:30/2:00 between triples.

*Right after the 4 sets, complete one max effort unbroken set @ 80% of todays heavy triple.

 

WOD ( Workout of the Day ) 

15 minutes – every minute on the minute.

1.) 15/12 Calorie row

2.) 45 Double unders

3.) :30 second plank

3/21/19 – 190321

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every minute on the minute style

8 rounds – 32 minutes total

1.) :45 Bike

2.) :45 Row

3.) :45 Burpees

4.) :45 Recovery Walk

 

3/20/19 – 190320

Group Warm up 

Group Mobility 

 

Strength 

5 Sets  of: 

6 Deadlifts – Starting @ 55-60% and build each set.

Right into 

3 Tall box jumps  30/24″

Rest 2:00 

 

WOD ( Workout of the Day ) 

150 Russian kettlebell swings for time! * Every 2 minutes stop and perform 15 wall ball shots.

RX 53/35lbs

RX 70/53lbs

** 15 minute time cap **

3/19/19 – 190319

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for 12 minutes – 2 close grip bench press @ 60-70%.

 

WOD ( Workout of the Day ) 

With a partner, one person working at a time. Switch whenever you see fit!

20 minute AMRAP

40 Push ups

20 Hang power cleans  Rx 95/65lbs

20 Calorie assault bike

40 Sit ups