(248) 860-2898

9/7/19 – 190907

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2 – alternate as needed.

50

50

50

40

40

40

etc… all the way down to 10.

Burpees, Dumbbell bench press and Db snatch.

Rx- 50/35lbs Rx+ 70/50lbs

9/6/19 – 190906

Group Warm up 

Group Mobility

Strength 

Split Jerk – every 2 minutes, for 12 minutes.

3.3.2.2.1.1 – Reps are decreasing.. the load should increase.

 

WOD ( Workout of the Day) 

30/20 Calorie bike

15 Pull ups

20 Single arm dumbbell clean and jerk – 50/35lbs

*10 reps each side!

9/5/19 – 190905

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 10 minutes, for 40 minutes.

500m Row

400m Run

10 Toe to bar

10 Thrusters – 95/65lbs

*Score is slowest & fastest round times.

9/4/19 – 190904

Group Warm up 

Group Mobility 

Strength 

3 Sets:

10 Deadlifts (heavy as possible)

-Right into-

90 second max calorie assault bike

-Rest 2 minutes-

 

WOD ( Workout of the Day ) 

12 minute EMOM

10 Kettlebell swings – Russian 70/53lbs

5 Burpees

9/3/19 – 190903

Group Warm up 

Group Mobility 

Strength 

Push Jerk x 3 reps: every 2 minutes, for 16 minutes. Focus on driving under the bar and receiving in an athletic position.

 

WOD ( Workout of the Day ) 

“Elizabeth” – 10 minute time cap.

21-15-9

Power cleans – 135/95lbs

Ring dips

*This workout is short! Make sure you use a load you can move for multiple reps.

9/2/19 – 190902

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Nutts”

10 Handstand push ups

15 Deadlifts – 250/170lbs

25 Box jumps – 30/24″

50 Pull ups

100 Wall balls – 20/14lbs

200 Double unders

400m Run with a plate – 45/25lbs