(248) 860-2898

4/20/19 -190420

Group Warm up

Group Mobility 

 

WOD ( Workout of the Day ) 

“Biking Angie”

Chipper style workout only! You may not break the reps up into rounds.

This workout should push your muscular stamina while being metabolically taxing. Scale reps if needed, no one movement should take more than 8 minutes.

 

RX

50 Calorie bike

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

50 Calorie bike

 

Lv.2 – Intermediate

50 Calorie bike

60 Pull ups

60 Push ups

100 Sit ups

100 Squats

50 Calorie bike

 

Lv.3 – Beginner

25 Calorie bike

50 Ring rows

50 knee push ups

50 sit ups

50 squats

25 Calorie bike

 

4/19/19 – 190419

Group Warm up 

Group Mobility 

Strength 

Every minute on the minutes x 5 minutes – 2 strict press ( Heavy as possible )

1 minute reset 

Every 90 seconds x 5 rounds – 5 push press ( Heavy as possible )

 

WOD ( Workout of the Day ) 

3 minute AMRAP – 1 minute of rest x 4 rounds.

20 American kettlebell swings – Rx 53/35lbs Rx 70/53lbs

15 Slam balls

AMRAP Calorie row with time remaining

 

4/18/19 – 190418

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

complete all three workouts.. Any order you choose! Once you start a workout, you must finish it before you move on to the next one!

For time:

21-15-9

Assault bike calories + Wall balls – 20/14lbs

21-15-9

Toe to bar

Wall balls – 20/14lbs

21-15-9

Burpees

Wall balls – 20/14lbs

 

4/17/19 – 190417

Group Warm up 

Group Mobility 

Skill 

15 minutes working on rope climbs! The coach will lead you through progressions.

WOD ( Workout of the Day ) 

3 rounds for time:

50 Double unders

3 Rope climbs – 15ft

7 Power Cleans – Rx 185/105lbs  Lv.2 135/95lbs

*10 minute time cap

4/16/19 – 190416

Group Warm up 

Group Mobility 

Strength 

Power Snatch – Every minute, on the minute x 10 minutes.

3.3.2.2.2.1.1.1.1.1

*Build in weight throughout the sets!

WOD ( Workout of the Day ) 

Teams of 2, split work equally.

Row 1,000m

100 alternating dumbbell snatch – Rx 50/35lbs

Row 800m

100 Box jump overs – Rx 24/20″

Row 600m

50 alternating dumbbell snatch

*22 minute time cap.

4/15/19 – 190415

Group Warm up 

Group Mobility 

Strength 

Back squats – 6×2 Start @65% and build throughout the sets! Every three minutes, for 18 minutes.

 

WOD ( Workout of the Day ) 

Alternating EMOM x 20 minutes

1.) Run 100m

2.) 10 Reverse lunge steps – Dumbbells Rx 50/35lbs Lv.2 35/20lbs

3.) Wall sit – Back flat against the wall! Legs at 90 degrees.

4.) Rest

 

4/12/19 – 190412

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes, for 5 rounds – 150ft sandbag carry.

WOD ( Workout of the Day ) 

For time:

30 GHD sit ups

3 Rounds of:

20 Deadlifts – Rx 165/105lbs

20 Box jump overs – Rx 24/20″

30 GHD sit ups

 

4/11/19 – 190411

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2

3 Rounds for time:

24 – 18 – 12

Dumbbell snatch – 50/35lbs  Lv.2 35/20lbs

Calorie row

Dumbbell overhead walking lunge – 50/35lbs  Lv.2 35/20lbs

Round 1 – Partner 1 must do all the dumbbell snatch. Partner 2 must do all the rowing. Partner 1 & 2 can break up the lunges however they like. 

 

   Round 2 – Partner 1 must do all the rowing. Partner 2 must do all the dumbbell snatch and 1 & 2 can break up the lunges however they like.

 

Round 3 – Partners may split the reps however they see fit. 

4/10/19 – 190410

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds, for 10 sets – 2 hang power cleans.

*Build in weight if technique allows.

WOD ( Workout of the Day ) 

For time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Hang power cleans Rx 135/95lbs  Lv.2 95/65lbs

Burpee box jump overs Rx 24/20″

*The hang power cleans should be done as close to unbroken as possible! scale the weight if needed to reflect this effort.