(248) 860-2898

9/1/2020 – 200901

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 7 sets – 3 squat cleans *Build each set if technique allows.

WOD ( Workout of the Day ) 

10 minute AMRAP

2 Box jumps – 24/20″

2 Squat cleans

4

4 …. keep increasing by 2 reps each round.

RX 155/105lbs Lv.2  135/95lbs

8/31/2020 – 200831

Group Warm up 

Group Mobility 

Strength 

EMOM X 16 

1.) 6-10 Strict pull ups

2.) 10 Seated dumbbell shoulder press (5R/5L)

3.) 16 Dumbbell bent over rows – 8 each side.

4.) 40 Seconds of double under practice

 

WOD ( Workout of the Day ) 

EMOM X 10 

1.) 20/15 Calorie machine

2.) 10 Shoulder to overhead Rx 115/85lbs

REST 3 MINUTES 

EMOM X 10 

1.) 100m Run

2.) 15 burpees

8/29/2020 – 200829

Group Warm up 

Group Mobility 

Strength – 12 minute EMOM 

1.) 30 second hollow hold

2.) 10 Perfect push ups

3.) 30 second jump rope practice

 

WOD ( Workout of the Day )

18 minute AMRAP

50 Double unders

10 Dumbbell box step overs – 24/20″

15 Slam balls – 40/20lbs

20 Dumbbell push press

 

RX – 50/35lbs 

Lv.2 – 35/20lbs 

8/28/2020 – 200828

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 6 sets: 3 Deadlifts *Building in weight every round. 

WOD ( Workout of the Day ) 

2 Rounds for time:

600m Run

12 Deadlifts

24 Wall balls – 20/14lbs

RX – 225/155lbs 

Lv.2 – 185/125lbs 

 

8/27/2020-200827

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 3 minutes x 24 minutes – 8 rounds

12/9 Calorie machine

6 Burpee box jumps – 24/20″

12/9 Calorie machine

8/25/2020- 200825

Group Warm up 

Group Mobility 

Strength 

EMOM X 10 – 3 Push jerk *Keep the weight light and focus on the drive under the bar.

 

WOD ( Workout of the Day )

20 Minute AMRAP 

10/8 Calorie machine

15 Push ups

400m Run

8/24/2020-200824

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes, for 5 rounds: 4 Front squats *Increase the weight each round.

WOD ( Workout of the Day ) 

For time: 15 minute time cap

50 Wall ball shots – 20/14lbs

-Then-

3 Rounds of:

9 V ups

15 Box jumps – 24/20″

21 Hang power snatch Rx 75/55lbs

8/22/2020 – 200822

Group Warm up 

Group Mobility 

Strength 

8 Double dumbbell strict press + 5 negative push ups with a 3 second negative.

Rest 1 minutes x 4 rounds

-Then-

Every 90 Seconds x 3 rounds: 5-8 Strict pull ups.

 

WOD ( Workout of the Day ) 

Every 5 minutes x 6 rounds

30/20 Calorie row/bike

20 Burpees

*Record your slowest and fastest rounds.

Lv.2 25/15 Calorie machine 

8/21/2020 – 200821

Group Warm up

Group Mobility 

Strength – 3 rounds, rest 1:30 between each.

12 Bent over rows

30 Banded push downs

12 Bicep curls

 

WOD ( Workout of the Day ) 

5 Rounds for time: * 17 minute time cap

12 Dumbbell snatch – alternate every rep.

40 Double unders

12 Box jumps – 24/20″

Run 200m

RX – 50/35lbs 

Lv.2 35/20lbs 

 

8/20/2020 – 200820

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 6 rounds: 6 deadlifts *Building every round.

 

WOD ( Workout of the Day ) 

For time: *20 minute time cap

150 Wall balls – 20/14lbs

**Every time you break or drop the ball… stop and do 15/12 calorie machine row.