(248) 860-2898

12/31/19 – 191231

Group Warm up 

Group Mobility 

Strength – 5 rounds: New round every 2:15. 

1 High hang power snatch + 1 Hang power snatch above the knee  + 1 hang power snatch below the knee.

 

WOD ( Workout of the Day) 

Team of 2 – You go I go. Alternate every complete round.

2 Rope climbs Rx / 10 kipping pull ups

10 UNBROKEN power snatch Rx 95/65lbs

2 Rope climbs

15 Burpees

6 rounds total – 3 each.

*Rounds should be fast!

 

 

 

12/30/19 -191230

Group Warm up 

Group Mobility 

Strength –  Back squat 5×3, every 2:30. 

*Goal is +5/10lbs heavier than last week.

 

WOD ( Workout of the Day ) 

For time: *13 minute time cap.

50 Wall ball shots Rx 20/14lbs

25 Toe to bar

25 Calorie bike

25 Dumbbell box step overs Rx 24/20″ @ 50/35lbs each hand x 2.

50 Single arm dumbbell over lungs – 25R/25L

*Lunges are done in place! forward step only.

 

Extra: Bench press 3×5 +5lbs heavier than last week. New set every 2:30. 

12/28/19 – 191228

Group Warm up 

Group Mobility 

Strength 

1.) Push press 5×5 * build in weight if possible – rest 60 seconds.

2.) Strict pronated Pull ups 5×5

WOD ( Workout of the Day ) 

AMRAP 11 minute

8 Pull ups

40 Double unders

15 V ups

 

12/27/19 – 191227

Group Warm up 

Group Mobility 

Group Strength – Squat 3×5 @ -10%, every 2:15. 

WOD ( Workout of the Day ) 

“Elisabeth”

21-15-9

Power Clean Rx 135/95lbs Lv.2 115/80lbs

Dips

*8 minute time cap

Extra: 

Deadlift 5×3 +5/10lb more than last time.

12/26/19 – 191226

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time: 45 minute time cap.

100 Calorie row

100 Burpee box jump overs – 24/20″

80 Calorie bike

80 American Kb swings – 70/53lbs

60 Calorie bike

60 Burpee box jump overs – 24/20″

40 Calorie row

40 American Kb swings

20 Shuttle runs – 75ft = 1 rep.

20 Muscle ups / Chest to bar pull ups

12/24/19 – 191224

Group Warm up

Group Mobility 

 

12 days of Christmas!!

We will demo and go over the movements… please be prepared to share equipment with someone.

1.) Power Clean – Rx 225/150  Lv.2 155/105lbs

2.) Muscle ups – Rx  Lv.2 pull ups

3.) Box jumps – 30/24″

4.) Alternating dumbbell snatch – 50/35lbs

5.) Slam balls – 40/20lbs

6.) Burpees

7.) American Kettlebell swings – Rx 70/53lbs  Lv.2 53/35lbs

8.) Toe to bar

9.) Lateral jumps over the dumbbell

10.) Dumbbell strict press (5R/5L)

11.) Kettlebell sumo deadlift high pull

1200m row/ski

12/23/19 – 191223

Group Warm up 

Group Mobility 

Strength – Back squat 5×3, new set every 2:30. 

* Goal is to increase 5/10lbs more than last week. Stay away from knee selves and belts if possible!

 

WOD ( Workout of the Day ) 

2 minutes on: 2 minutes off x 5 rounds.

25 Wall balls

Max effort push ups with time remaining

*Score is total number of push ups completed.

 

EXTRA: 

Bench press 3×5 +5/10lbs – every 2:30.

12/21/19 – 191221

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time.

3000m Row

50 Push Jerk 155/105lbs

50 Pistols

50 Strict pull ups

100 Push ups

Time cap – 30 minute