(248) 860-2898

2/29/20 – 200229

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Every 4 minutes x 20 minutes.

20/15 Calorie bike + 5 Bench press

*Build the weight on the bench press every round! Score is fastest bike time + Heaviest bench weight successfully lifted.

2/28/20 – 200228

Group Warm up 

Group Mobility 

Strength – 12×1 Squat snatch, every minute on the minute. 

*Goal is to work on your mechanics.

 

WOD ( Workout of the Day ) 

For time: *10 minute time cap.

Box jumps overs

20 . 18 . 16 . 14 . 12

Squat snatch

10 . 8  . 6 . 4 . 2

*Weight increases every set of snatches.

 

 

2/27/20 – 200227

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

4 Rounds for time

Teams of 2, split the work however you see fit.

1000m Row

6 Rope climbs

36 Dumbbell clean & jerk Rx 55/35lbs

 

 

2/26/20 – 200226

Group Warm up 

Group Mobility 

Strength – 15×1 Power Clean + Jerk, every 75 seconds. 

*Add weight each round if possible!

 

WOD ( Workout of the Possible ) 

90 seconds on / 90 seconds off until you reach 100 toe to bar!

5 Deadlifts Rx 225/155lbs

8 Burpees over the bar

AMRAP toe to bar in the time remaining

2/25/20 – 200225

Group Warm up 

Group Mobility 

Strength – Back squat 12×2, Every minute on the minute. 

* 60-65% for all sets! Goal is to move to weight as quick as possible.

 

WOD ( Workout of the Day ) 

For time: * 15 minute time cap.

100 Double unders x 2 for singles

75 Wall ball shots 20/14lbs

50 Russian kettlebell swings Rx 53/35lbs

50 Slam balls – 40/20lbs

100 Double unders

EXTRA: Crossover symmetry 

2/24/20 – 200224

Group Warm up 

Group Mobility 

Strength – Power snatch 8×2, every 90 seconds. 

Start at 70% and build throughout the sets.

WOD ( Workout of the Day ) 

14 minute AMRAP

Team of 2, alternate each movement.

7 Chest to bar pull ups

14 Box jumps 24/20″

7 Power Snatch Rx 115/80lbs  Lv.2 95/65lbs

2/21/20 – 200221

Group Warm up 

Group Mobility 

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

*Focus on positions and add weight each set if possible.

 

WOD ( Workout of the Day ) 

Death by thruster

on a continuously running clock…

minute 1 – 1 thruster Rx 95/65lbs Lv.2 75/55lbs

minute 2 – 2 thrusters

minute 3 – 3 thrusters

etc… continue to add 1 thruster each minute until you can longer complete the thrusters inside of the minute.

2/20/20 – 200220

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Team of 2, for time.

One person working while one is holding or hanging.

80 Calorie row – partner holds a plank

50 Shoulder to overhead – partner hangs from the rig

120 Wall balls – partner holds a plate 45/25lbs locked out overhead

150 sit ups – partner holds a wall sit

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

2/19/20 – 200219

Group Warm up 

Group Mobility 

Strength – 10 x 2 Deadlift. Every minute on the minute, for ten minutes x 2 deadlifts @ 60-65%. 

 

WOD ( Workout of the Day ) 

Team of 2, for time:

60-40-20

Dumbbell deadlifts Rx 55/35lbs Rx+ 70/50lbs

Toe to bar

 

 

2/18/20 -200218

Group Warm up 

Group Mobility 

Strength – Every 3:30 x 5 sets. 

5 Bench press + 10 Dumbbell bent over rows – each hand. Bench press is 75-80% and rows can be heavier each round.

 

WOD ( Workout of the Day ) 

EMOM x 21 ( 7 rounds )

1.) 40 Double unders

2.) 8 Burpee box jump overs – 24/20″

3.) 6 Strict pull ups