(248) 860-2898

8/30/19 – 190830

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for ten minutes – 2 push press @ 60-65%.

*Focus on perfect form!

WOD ( Workout of the Day ) 

2 rounds for max reps:

2:00 – Max calorie row

1:00 – Handstand push ups

2:00 – Burpees

1:00 – Sit ups

2 minutes rest 

8/29/19 – 190829

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

0:00 – 10:00 

800m Run

21 Power Snatch – 95/65lbs

21 Chest to bar pull ups

10:00 – 20:00 

400m run…

Then

2 rounds:

15 Overhead squats – 95/65lbs

15 Toe to bar

20:00 – 35:00

3 Rounds:

200m Run

9 Devil press – 50/35lbs

9 Dumbbell box step overs – 24/20″

8/28/19 – 190828

Group Warm up 

Group Mobility 

Strength – Deadlift 

10.8.6.4.2 – Rest 90 seconds between each set. Each set should be tough!

Example: 10 @ 50%, 8 @ 55%, 6 @ 60%, 4 @ 65% and 2 @ 70-75%.

 

WOD ( Workout of the Day ) 

Team of 2, alternate every full round.

14 minute AMRAP

12 Deadlifts – Rx 225/155  Rx+275/175

36 Double unders

12 Slam balls – Rx 40/20

8/27/19 – 190827

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 5 sets – 5 bench press @ 75-85%

*You can start at 75% and build to 85% if needed.

WOD ( Workout of the Day ) 

For time. *15 minute cap.

15 Power Clean + Push jerk – 135/95lbs

15 Ring muscle up / 20 burpee pull ups

30/20 Calorie bike

8/26/19 – 190826

Group Warm up 

Group Mobility 

Strength 

12 minutes to build to a heavy front squat for the day! Rest as needed between attempts.

 

WOD ( Workout of the Day ) 

6 round cap.

90 seconds of work: 3 minutes of rest

15/12 Calorie row

AMRAP Front squats – stop once you reach 75 reps.

Rx – 155/105lbs

Lv.2 135/95lbs

Rx+ 20/15 Calorie row

 

*Go hard on each set! you’re getting a full 3 minutes of rest.

 

8/24/19 – 190824

Group Warm up 

Group Mobility 

Strength – 3 rounds *60 second rest after each. 

20 Barbell bicep curls

30 Dumbbell floor press – 50/35lbs

40 Banded face pulls – something you can do without stopping.

 

WOD ( Workout of the Day ) 

150/100 Calorie row for time

** Every 3 minutes starting at 0:00

** 15 Wall ball shots + 3 burpees.

 

8/23/19 – 190823

Group Warm up 

Group Mobility 

Strength 

5×2 Overhead squats – rest 1:30/2:00 between sets.

*3 seconds down + 3 second hold at the bottom + fast up! Have a partner count your tempo.

 

WOD ( Workout of the Day ) 

For time: 12 minute time cap

15-12-9

Power Snatch – Rx 95/65lbs

Handstand push ups

*50 double unders after each set.

8/22/19 – 190822

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

It’s a team workout

running, sit ups, box jumps, burpees, bike, hang power cleans and push press 🙂

8/21/19 – 190821

Group Warm up 

Group Mobility 

Skill – EMOM x 16 minutes 

1.) 10 -20  barbell skull crushers

2.) 20 Push ups

3.) :30 second plank ( 2 – side R / 3- side L / 4 – push up position )

4.) 1-3 rope climbs

 

WOD ( Workout of the Day ) 

11 rounds for max meters

:45 on

:45 off

8/20/19 – 190820

Group Warm up 

Group Mobility 

Strength 

Deadlift x 3 – Every 90 seconds for 6 sets.

*Build to a heavy triple for the day!

 

WOD ( Workout of the Day ) 

Teams of 2 – Split the work equally.

For time:

70/50 Calorie bike

Then

3 Rounds of:

400m run (together)

50 Alternating box jumps – 24/20″

50 Wall ball shots – 20/14lbs

Then

70/50 Calorie bike