(248) 860-2898

11/20/19 – 191120

Group Warm up 

Group Mobility 

Strength – Back squats 

5×3 @ -20% less than Mondays squats – Rest 1:30/2:00 between sets.

 

WOD ( Workout of the Day ) 

EMOM x 15 minutes

1.) 15/10 Calorie row

2.) 2-6 Bar muscle ups

3.) 5 Sandbag cleans over the shoulder Rx 150/100 Lv.2 95/65lbs

 

Extra: 5×3 Strict press – Rest 1:30 between sets. 

11/19/19 – 191119

Group Warm up 

Group Mobility 

Strength – EMOM x 10 minutes. 

Power Snatch x 2 @ 60-65% *Weight should be light and reps quick!

WOD ( Workout of the Day ) 

For time: 

50 Russian kettlebell swings – Rx 70/53lbs

Right into

21-15-9

Burpees

Sit ups

Right into

50 Russian kettlebell swings – Rx 70/53lbs

11/18/19-191118

Group Warm up 

Group Mobility 

Strength – Back squat 

5×5 @70-80% across all 5 sets. Rest 1:30/2:00 between sets.

 

WOD ( Workout of the Day ) 

12 minute AMRAP

12/8 Calorie bike

12 Dumbbell deadlifts

12 Box jumps – 24/20″

12 Dumbbell floor press

Rx 50/35lbs Lv.2 35/20lbs 

 

EXTRA: 5×5 Bench press @ 70-80% across all sets. Rest 1:30 between sets. 

11/16/19 – 191116

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every minute on the minute x 8 minutes – alternating movements

1.) 30 seconds of dips

2.) 30 seconds of dumbbell devil presses Rx 50/35lbs Lv.2 35/20lbs

REST 2 MINUTES 

Every minute on the minute x 8 minutes – alternating movements

1.) 30 seconds of bike calories

2.) 30 seconds of dumbbell power cleans

REST 2 MINUTES 

Every minute on the minute x 8 minutes – alternating movements

1.) 30 seconds calorie row

2.) 30 seconds of dumbbell front squats

11/15/19 – 191115

Group Warm up 

Group Mobility 

Strength – 4 rounds of: 

A.) 8 Pendlay row – heavy as possible.

– Rest 30 seconds

B.) Max effort strict pull ups * Use a band if needed to perform at least 5 reps.

– Rest 1:30 after each set

WOD ( workout of the Day ) 

2 minutes on

3 rounds of:

5 Deadlifts Rx 155/105

5 burpees over the bar

*Time remaining max double unders.

Rest 2 minutes… repeat for 4 rounds total.

11/14/19 -191114

Group Warm up 

Group Mobility 

WOD ( workout of the Day ) 

Team of 2 – break up however you please!

12 minutes to complete

42/30 Assault bike calories

30 Shoulder to overhead Rx 135/95lbs Lv.2 95/65lbs

42 Toe to bar

30 Slam balls – 40/20lbs

42/20 Calorie bike

With the time remaining… AMRAP shoulder to overhead 135/95lbs

Rest 5 minutes and repeat with heavier loads. 

Round 2 = Rx 155/105lbs  Lv.2 115/80lbs

11/13/19 – 191113

Group Warm up 

Group Mobility 

Strength – Back squats. 

3×3 @ 75-80%, 3×2 @ 80-85%, 3×1 @ 85-90% – Rest 1:30/2:00 between sets.

 

WOD ( Workout of the Day ) 

12 minute AMRAP

5 Shuttle runs – 100m

15 Wall balls – 20/14lbs

 

11/12/19 – 191112

Group Warm up 

Group Mobility 

Strength – Every 90 seconds x 10 rounds. 

3 bench press + 10 Sit ups. Start at 60% and build your way up!

 

WOD ( Workout of the Day ) 

15 minute AMRAP

25/20 Calorie row

20 Alternating dumbbell snatch – Rx 50/35lbs

15 Burpees over the dumbbell

 

11/11/19 – 191111

Group Warm up 

Group Mobility 

Strength – every 2:30 for 5 rounds. 

6 Touch and go deadlifts @ 65% and build to a heavy set for the day!

 

WOD ( Workout of the Day ) 

5 Rounds for time or total reps … 8 minute time cap.

15 American kettlebell swings – 53/35lbs

10 Box jumps – 24/20″

REST 2 Minutes 

5 Rounds for time or total reps… 8 minute time cap.

10 Handstand push ups

10 Deadlifts – 185/125lbs

 

11/9/19 – 191109

9:00am – fresh workout if you’ve already done 20.5!! 

10:00am – Final throw down for 20.5! Monday at open gym will be last call for 20.5.