(248) 860-2898

9/23/2020 – 200923

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets: 5 Deadlifts *Build to a moderate weight for the day!

WOD ( Workout of the Day ) 

3 Rounds each for time

30/25 Calorie machine

20 Burpee box jumps – 24/20″

10 Deadlifts Rx 275/185lbs Lv.2 225/155lbs

Rest 1:30 between each round

9/22/2020-200922

Group Warm up 

Group Mobility 

Strength 

EMOM x 10

3 floor press *Add weight every 2 rounds.

WOD ( Workout of the Day ) 

3 rounds for time

200m pinch grip carry Rx 35/25lbs

15 Pendlay rows

20 Push ups

30 Ab mat sit ups

 

9/21/2020 – 200921

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 5 sets 

2 Front squats + 4 back squats *Build to a heavy set.

 

WOD ( Workout of the Day ) 

EMOM X 16

1.) 40 Double unders

2.) 12 Front rack lunges * alternate legs every rep.

3.) Max Calorie machine

4.) Rest

*Score = Total calories throughout the 4 rounds.

9/19/2020 – 200919

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Kelly”

5 Rounds for time: *30 minute time cap

400m Run

30 Box jumps – 24/20″

30 Wall ball shots – 20/14lbs

9/18/2020 – 200918

Group Warm up 

Group Mobility 

Strength 

In a 12 minute window build to a heavy deadlift double for the day! Rest as needed between heavy attempts.

 

WOD ( Workout of the Day ) 

Every 7 minutes x 3 rounds

500m Row

10 Deadlifts Rx 225/155lbs Lv.2 185/125lbs

50 Double unders

20 American kettlebell swings Rx 53/35lbs

9/17/2020 – 200917

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time:

Run 1200m – Both athletes run together

100 Power Snatch Rx 95/65lbs  Lv.2 75/55lbs

Run 1200m – Both athletes run together

100 V-ups

Run 1200m – Both athletes run together

100 Burpees

9/16/2020 – 200916

Group Warm up 

Group Mobility 

Strength 

EMOM X 16 Minutes

1.) 6-8 Strict pull ups

2.) 6-12 Push ups

3.) 16-20 Single leg alternating v ups

4.) Rest

 

WOD ( Workout of the Day ) 

AMRAP 12 Minutes

15 Slam balls – 40/20lbs

12 Split squats

9 Weighted box step ups – 40/20lbs

*Use the slam ball for the weighted step ups.

 

 

9/15/2020 – 200915

Group Warm up 

Group Mobility 

Strength  

EMOM X 10 Minutes: 2 power cleans, every minute on the minute.

*Add weight every 2 sets!

 

WOD ( Workout of the Day ) 

3 Rounds each for time:

400m Run

15 Power clean & Jerk – 95/65lbs Rx  Lv.2 75/55lbs

Rest 3 minutes after each round 

 

 

9/14/2020 – 200914

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 5 sets: 3 back squats *Build to a heavy set for the day.

WOD ( Workout of the Day ) 

AMRAP 15 minutes

15 Wall ball shots – 20/14lbs

15 Burpees

15 Box jumps – 24/20″

 

Finisher: 10 banded good morning + 6 dumbbell box step ups x 3 rounds for quality.  

9/12/2020 – 200912

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time: * 20 minute time cap

Calorie machine 50/35

-Then-

“Annie”

50-40-30-20-10

Double unders

Sit ups

-Then-

Calorie machine 50/35