(248) 860-2898

11/30/19 – 191130

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Team of 2, 30 minute AMRAP.

80 Calorie row

-Then-

10 rounds.. 5 each. You go… I go.

5 Hang power clean Rx 135/95lbs

4 Push press

6 Box jump overs 24/20″

-Then-

80 Calorie row

-Then-

10 rounds.. 5 each. You go.. I go.

5 Pull ups

10 Push ups

15 Sit ups

11/29/19 – 191129

Group Warm up 

Group Mobility 

Strength – Back squat 5×3, rest 1:30/2:00 between sets. 

-%10 from Mondays weight.

WOD ( Workout of the Day ) 

AMRAP x 6 minutes

25 Devil press Rx 50/35lbs

then… time remaining complete as many reps and rounds as possible of:

6 shuttle runs – 75ft sections + 20 double unders

*Each shuttle run counts as one rep!

Rest 2:00 and repeat from the top

 

Extra: Incline Dumbbell press 3×10-12 *Heavier than last week 

Deadlift 5×3 @ 70-80% of your 1rm – rest 1:30/2:00 between sets. 

11/28/19 – 191128

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Team of 2, for time.

0:00 – 10:00 

Row 2,000m *One partner rows while the other holds a double kettlebell front rack position Rx 35lbs/20lbs  Rx+ 53/35lbs

10:00-20:00 

100/80 calorie bike *One partner bikes and the other holds a weighted wall sit Rx 35/20lbs

20:00 – 30:00 – not for time. 

21-15-9

Barbell bicep curl

standing overhead barbell tricep extensions

Bent over barbell row

11/27/19 – 191127

Group Warm up 

Group Mobility 

Strength – Back squat 5×3, rest 1:30/2:00. 

-%20 from Mondays weight.

 

WOD ( Workout of the Day ) 

15 minutes to complete….

15 bar facing burpees

20 Power cleans Rx 115/75lbs

15 bar facing burpees

20 Power cleans Rx 135/95lbs

15 bar facing burpees

25 Power cleans Rx 165/115lbs

In the time remaining build to a heavy power clean single… your score is time +  heaviest weight successfully lifted.

 

Extra: 5×3 Strict press +5lbs heavier than last week, Rest 1:30 between sets. 

11/26/19 – 191126

Group Warm up 

Group Mobility 

Skill work – Alternate movements every minute x 15 minutes. 

1.) 30 Second hollow/ tuck hold

2.) 5-10 Strict handstand pushups

3.) 5-10 Strict chin ups

WOD ( Workout of the Day ) 

2 minutes on – 2 minutes off x 4 rounds.

20/15 Calorie row.. with the time remaining max toe to bar. your score is total toe to bar completed in each round.

11/25/19 – 191125

Group Warm up 

Group Mobility 

Strength – Back squat 5×5, Rest 2 minutes after each set. 

*+5/10lbs from last week. Understand this is the second week and we have ten remaining. You want to take a conservative approach and continue to add +5lbs each week! A 10lb increase would be for a very heavy squat in the future.

 

WOD ( Workout of the Day ) 

10 minute AMRAP

60 Double unders

40 Air squats

10 Bench press Rx 155/105lbs Lv.2 135/95lbs

 

Extra: 5×5 bench press +5 from last week. Rest 1:30 between each set. 

Stretch!!! Ask a coach for some guidance. 

11/23/19 – 191123

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Team of 2 – for time.

100 Calorie Row

100 Burpees

80 Calorie row

80 American kettlebell swings – 53/35lbs

60 Toe to bar

60 Pull ups

40 Burpees

200 Double unders

11/22/19- 191122

Group Warm up 

Group Mobility 

Strength – Back squats 

5×3 @ – 10% less than Mondays squats. Rest 1:30/2:00 between sets.

WOD ( Workout of the Day ) 

4 Rounds for time. *20 minute time cap.

20 Wall balls – 20/14lbs

15/10 Calorie bike

10 Deadlifts – 185/135lbs

10 Dips Rx+ 5 ring muscle ups

Extra: 3×10-12 incline dumbbell bench press + 3×10-12 Barbell good morning 

*Superset the two exercises and rest 1:30 between sets.

11/21/19 – 191121

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

3 rounds for time:  0:00 – 10:00

25 Double unders

15 box jump overs – 24/20″

10 Handstand push ups

10:00 – 20:00 10 minute AMRAP 

9 Slam balls – 40/20lbs

15 Hang power cleans – 95/65lbs

10 shuttle runs – 75ft sections

@ 20 minute mark – 3 rounds for time. 

3 Rope climbs + 15 shoulder to overhead – 135/95lbs

 

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.