(248) 860-2898

8/1/19 – 190801

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Teams of 2 – Split work equally

3 rounds for time

1,000m row / ski

40 GHD sit ups / 60 ab mat sit ups

30 Burpee box jump overs – 24/20″

20 Squat cleans – 135/95lbs

Sandbag bear hug carry – 150ft per person 150/100lbs

7/31/19 – 190731

Group Warm up 

Group Mobility 

Strength 

Split jerk – every 90 seconds, for 8 rounds.

3,3,2,2,1,1,1,1  *Building in weight! focus on footwork and technique.

 

WOD ( Workout of the Day ) 

Teams of 2 – 20 minute AMRAP

200m Run

20 slam balls – 40/20lbs

20 Push ups

20 Dumbbell push press – 50/35lbs

*Each round add 10 reps to each movement! Break the reps however you see fit.

7/30/19 – 190730

Group Warm up 

Group Mobility 

Strength 

8 minutes to establish a heavy 3 rep deadlift

-Then-

Every 3 minutes, for 3 rounds:

5 Deadlifts @ 75-80% of todays 3 rep

 

WOD ( Workout of the Day ) 

2 Rounds for time

25/15 Calorie row

50 Box jumps – 24/20″

100 Double unders

20 Deadlifts Rx 225/155

*15 minute time cap

7/29/19 – 190729

Group Warm up 

Group Mobility 

Strength 

8 minutes to establish a 1 rep max pull up

– Then –

Not for time – 12 minutes to complete:

10-8-6-4-2 

Handstand push ups / push ups

Pull ups / Ring row

WOD ( Workout of the Day ) 

Every minute on the minute, for 16 minutes

1.) 15/12 Calorie bike

2.) 10 Sandbag squats Rx 150/100lbs

3.) 10-15 Toe to bar

4.) 20 Dumbbell C+J ( single arm, switch every 5 ) Rx 50/35lbs

7/27/19 – 190727

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2

Row / Ski

5000m

Partner A rows for 3 minutes or until tagged by partner B who completes….

100m Run

10 Push press – Rx 95/65lbs

10 Hang power cleans

10 Split jumps

100m Run

 

continue this pattern until the 5000m is completed!

7/26/19 – 190726

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute – 6 minutes

3 touch & go power snatch – Focus on form.

-1 minute rest

Every minute on the minute – 6 minutes

1 power snatch *Build to a tough single!

WOD ( Workout of the Day ) 

2 Rounds for time: 16 minute time cap.

100 Double unders

50 Alternating dumbbell snatch – Rx 50/35lbs

25 burpee box jump overs – Rx 24/20″

 

7/25/19 – 190725

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, one person working at a time.

28 minute AMRAP

100/80 Calorie bike

120 Russian kettlebell swings – Rx 70/53lbs

100 Wall balls – Rx 20/14lbs

100 Sit ups – Rx+ GHD

10 Rope climbs

7/24/19 – 190724

Group Warm up 

Group Mobility 

Strength 

Every 2:30 x 6 rounds – 6 Back squats @ 70-80%.

WOD ( Workout of the Day ) 

AMRAP – 3:00 on 2:00 Rest x 4 rounds

400m Run

Max effort slam balls with time remaining – 40/20lbs

*Goal is to run each 400m faster than the last.

7/23/19 – 190723

Group Warm up 

Group Mobility 

Strength 

10×3 Close grip bench press @ 60-70% Every minute on the minute. Focus on being quick with all reps!

 

WOD ( Workout of the Day ) 

For time: 15 minute time cap.

35/25 Calorie row

21-15-9

Toe to bar

Burpees

35/25 Calorie row

7/22/19 – 190722

Group Warm up 

Group Mobility 

Skill – Handstand progressions lead by a coach! 

In a group x 5 rounds

:20 On :40 off – Handstand pushups / pike push ups / push ups

:20 on :40 off – 5 Deadlifts *Add weight each round and build

WOD ( Workout of the day ) 

Every 6 minutes x 3 rounds

9 Box jump overs – 30/24″

12/8 Bike calories

9 Deadlifts – 225/155

12/8 Calorie bike

*Complete each round as fast as possible!