(248) 860-2898

2/01/20 – 200201

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

EMOM x 24 minutes

1.) 5 Shuttle run  x 75ft

2.) 10 Burpees

3.) 15/10 Calorie bike

4.) 20 Wall ball shots – 20/14lbs

5.) 15 Box jump overs – 24/20″

6.) Rest

 

1/31/20 – 200131

Group Warm up 

Group Mobility 

Strength – Squat 5×1 -10%, every 2:15. 

 

WOD ( Workout of the Day ) 

AMRAP x 8 minutes

11 Deadlifts Rx 155/105lbs

11 Toe to bar

 

Extra: Deadlifts 3×3 +5lbs, every 2:15. 

1/30/20 – 200130

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Team of 2, for time.

One person working at a time

1200m Row/ski

100 Push ups

200 Double unders

100 American Kettlebell swings Rx 53/35lbs

200 Double unders

100 Push press Rx 95/65lbs

1200m Row/ski

 

1/29/20 – 200129

Group Warm up 

Group Mobility 

Strength – Squat 3×3 -10% from Mondays weight, every 2:15. 

 

WOD ( Workout of the Day ) 

Every 3 minutes x 4 rounds – Rest 1:00 after each round.

25/20 Calorie bike

20 Sit ups Rx+ GHD sit ups

Max chest to bar pull ups in the time remaining

 

Extra: press 3×3,+5lbs every 2:15. 

1/28/20 – 200128

Group Warm up 

Group Mobility 

Strength – 10 minute EMOM x 2 touch and go power snatch. If technique allows build to a heavy set for the day! 

 

WOD ( Workout of the Day )

“Isabel”

30 Power Snatch for time: *5 minute time cap.

RX 135/95lbs Lv.2 95/65lbs

1/27/20 – 200127

Group Warm up 

Group Mobility 

Strength – Squat 5×1 +5/10lbs heavier than last week! New set every 2:30 minutes. 

 

WOD ( Workout of the Day ) 

For time: *16 minute time cap

Buy in – 50/35 Calorie row

4 rounds of:

10 Front squats Rx 135/95lbs

10 Burpees over the bar

Buy out – 50/35 Calorie row

 

Extra: Bench press 5×3 +5lbs, every 2:30. 

1/25/20 – 200125

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, alternate every full movement.

6 Rounds for time:

500m Row

30 Box jumps – 24/20″

3 Rope Climbs

 

1/24/20 – 200124

Group Warm up 

Group Mobility 

Strength – 5×1 Squat, every 2:15. 

-10% less than Mondays weight.

 

WOD ( Workout of the Day ) 

For time: *15 minute time cap

 

50 Wall ball shots – 20/14lbs

21 American kettlebell swings – 53/35lbs

21 Push ups

50 Wall ball shots

15 American kettlebell swings

15 Push ups

50 Wall ball shots

9 American kettlebell swings

9 Push ups

Extra: Deadlift 3×3 +5lbs, every 2:15. 

 

1/23/20 – 200123

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 3, for time: *35 minute time cap.

**Only one person working at a time and sharing all equipment.

 

4 Rounds of:

75/60 Calorie row

60 Toe to bar

45 Power Cleans

45 Power Snatch

*Barbell weight increases after every round!

1.) 55/75lbs

2.) 65/95lbs

3.) 70/115lbs

4.) 75/135lbs

1/22/20 – 200122

Group Warm up 

Group Mobility 

Strength –  3×3 Back squats, every 2:15.

-10% from Mondays load.

WOD ( Workout of the Day ) 

Every 4 minutes x 4 rounds.

Bike 20/15 Calories

12 Pull ups

8 Front squats

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

 

*Score is slowest and fastest rounds.

Extra: Press 3×3 +5lbs, every 2:15.