(248) 860-2898

11/14/2020 – 201114

Group Warm up 

Group Mobility 

Strength 

3 rounds of:

10 Kettlebell lunges

15 Kettlebell goblet squats

8 Single leg Kettlebell deadlifts – 4 each leg

:30 second kettlebell wall sit

Rest 90 seconds between rounds 

 

WOD ( Workout of the Day ) 

Every 4 minutes x 5 rounds

200m Run

20/15 Calorie machine

200m Run

11/13/2020 – 201113

Group Warm up 

Group Mobility 

Strength 

15 Minutes to find a new 5 rep max back squat!

+5/10lbs heavier than last week!

WOD ( Workout of the Day ) 

Every 2 minutes x 10 Rounds

40 Double unders + 2 Toe to bar

*Add 2 Toe to bar every round!

 

11/12/2020 – 201112

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 4 minutes x 24 minutes

20/15 Calorie Machine

10 Bar facing burpees

5 Power clean + Push jerk

Rx – 205/135lbs 

Lv.2 – 185/120lbs 

Lv.3 – 155/105lbs 

11/11/2020 – 201111

Group Warm up 

Group Mobility 

Strength 

2×5 Back squats @ 80% of Mondays weight – Rest 2:00 between sets.

 

WOD ( Workout of the Day ) 

3 minutes on – 1 minute off x 5 rounds

20 Weighted med ball box step ups – 20/14lbs

20 Wall balls – 20/14lbs

*Max box jumps in the time remaining! 24/20″

 

 

11/10/2020 – 201110

Group Warm up 

Group Mobility 

Strength 

1 Power snatch

Every 30 seconds x 5

Rest 1:00 

4 rounds total *Increase weight each round if possible!

 

WOD ( Workout of the Day ) 

EMOM X 20

1.) 5-8 Strict pull ups

2.) 50 Double unders

3.) 12 Power Snatch Rx 75/55lbs  Lv.2 55/35lbs

4.) Rest

11/9/2020 – 201109

Group Warm up 

3 rounds *Not for time.

1:00 Jump rope

10 Banded side walks each direction *20 total – band above the knees

15 Banded hip bridges – band above the knees

10 Banded air squats – band above the knees

Strength 

Every 3 minutes x 5 rounds

5 Back squats @ 90% of Fridays 5 rep max

*If you weren’t present Friday… add +5/10 more lbs than last Monday. 

 

WOD ( Workout of the Day ) 

AMRAP x 15 minutes

10 Slam balls – 40/20lbs

15 V-ups

20 Split jumps

200m Run

11/7/2020 – 201107

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

Teams of 2, alternate full rounds

12 minute AMRAP

3-6-9-12 etc…

Front squats – 135/95lbs

Single arm db devil press – 50/35lbs

 

15:00 – 25:00 ( 10 minute AMRAP )

*Alternate every movement

15/12 Calorie machine

12 Pull ups

9 Deadlifts – 225/155lbs

11/6/2020 – 201106

Group Warm up 

Group Mobility 

Strength 

15 minutes to establish a new 5 rep max.. back squat

+5/10lbs from last week!

 

WOD ( Workout of the Day ) 

For time: 15 minute time cap

50 Bar facing burpees

25 Power cleans

75 Push ups

100 Air squats

Rx 135/95lbs 

Lv.2 95/65lbs 

11/5/2020 – 201105

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

5 Rounds for time: 35 minute time cap.

Run 400m

30 American kettlebell swings

30 Box jump overs 24/20″

Rx 70/53lbs Lv.2 53/35lbs 

11/4/2020 – 201104

Group Warm up 

Group Mobility 

Strength 

2×5 Back squat @ 80% of Mondays weight – Rest 2:00 between sets.

WOD ( Workout of the Day ) 

For time: 13 minute time cap

30-20-10

Toe to bar

Double kb/db front rack lunges

Rx 50/35  Lv.2 35/20