(248) 860-2898

10/1/19 – 191001

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for 12 minutes.

1.) 6 Push press @ 70-75%

2.) 12 Pull ups – Rx+ 5 ring muscle ups

3.) :30 second hollow hold

4.) Rest

 

WOD ( Workout of the Day ) 

4 Rounds for time:

200m Run

10 Push ups – Rx+ 20

15 Sit ups – Rx+ GHD

 

Stick around for the after party 🙂 

9/30/19 – 190930

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 7 rounds – Deadlifts.

5.5.3.3.1.1.1     *Start around 55% and build throughout the sets.

 

WOD ( Workout of the Day ) 

15 minute AMRAP

55 Deadlifts – Rx 225/155lbs

55 Wall balls – Rx 20/14lbs

55 Calorie row

With the time remaining.. AMRAP burpee box jump overs @ 24/20″

*Score is total numbers of burpee box jump overs!

 

9/28/19 – 190928

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

0:00 – 10:00

Run 1 mile for time – with the remaining time max effort clusters @ 95/65lbs

*Cluster = squat clean + thruster

12:00 – 24:00

Run 1 mile for time – with time remaining AMRAP

10 Pull ups

10 V-ups

10 American kettlebell swings – 53/35lbs

26:00 – 36:00

Accumulate as many calories as possible on the concept 2

 

**Score is total clusters, rounds and reps and calories on the rower.

9/27/19 – 190927

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 5 rounds – 3 push press *Increase weight each round.

WOD ( Workout of the Day ) 

1.) 15/12 Calorie bike

2.) 10 Handstand push up

3.) 40 Double unders

4.) Rest

5 rounds – 20 minutes

9/26/19 – 190926

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Team of 2 – for time:

80 Calories on the rower

80 Knee to elbow

80 Burpees

80 Wall balls – 20/14lbs

800ft Sled push – 90/50lbs ( 100ft sections )

Then 60 reps of all 4 movements, 40 and 20..

9/25/19 – 190925

Group Warm up

Group Mobility 

Strength 

Every minute on the minute, for 10 minutes – 2 Deadlifts @ 60-65%

 

WOD ( Workout of the Day ) 

7 minute AMRAP

3 Power Cleans – Rx 155/105lbs Rx+ 225/155lbs

5 Box jumps – 30/24″

9/24/19 – 190924

Group Warm up 

Group Mobility 

Strength 

5×5 Close grip bench press – *New set every three minutes.

WOD ( Workout of the Day ) 

20 minute AMRAP

Team of 2 – 1 person runs 400m while the other partner completes as many rounds and reps as possible.

5 Bench press – Rx 165/115lbs

10 Push up

15 Sit ups – Rx+GHD

9/23/19 – 190923

Group Warm up

Group Mobility 

Strength – Every 90 second x 5 rounds. 

1 hang power clean + 1 hang squat clean + 1 front squat

*Add weight throughout each set. Focus on moving well!

 

WOD ( Workout of the Day ) 

 2 minutes to complete:

18/12 Calorie bike

AMRAP Hang squat cleans – 135/75lbs

Rest 2 minutes

4 total rounds *Weights increase each round and calories stay the same. 

155/95lbs  185/115lbs  225/135lbs

 

9/21/19 – 190921

Group Warm up 

Group Mobility 

WOD  ( Workout of the Day ) 

1-10 For time * 18 minute time cap.

Front squats ( from the floor ).

Rx 155/105lbs Rx+ 205/135lbs 

Dips

 

Perform 1 front squat – a squat clean will also work, then perform 1 dip. Start back with 2 front squats and then 2 dips….. follow this pattern until you do 10 of each to complete the workout. The dips are to be done on straight bars! If you’re proficient at dips you could try a challenge and use the rings.

 

The Workout above is for the 10:00am class! 

9:00am will be a doozy!! Air squats, deadlifts, box jumps, burpees and push ups. Looking forward to seeing everyone at both classes 🙂 

9/20/19 – 190920

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 rounds

150ft Farmers carry – dumbbell or kettlebells.

5 Strict pull ups

WOD ( Workout of the Day ) 

3 Rounds for time – *20 minute time cap.

500m Row

400m Run

100 Double unders x 2 for singles