(248) 860-2898

2/1/21 – 210201

Group Warm up 

Group Mobility 

Strength 

Every 4 minutes x 3 sets

12 Barbell back rack Bulgarian split squats – 6 each leg

10 Barbell back rack box step ups – 5 each leg

10 Barbell good morning

*Add weight each round if possible!

WOD ( Workout of the Day ) 

3 rounds for time * 16 minute time cap

40 Wall ball shots – 20/14lbs

30 Calorie machine

20 Box jumps – 24/20″

210130 – 1/30/21

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

3 Minute AMRAP 

15 American kettlebell swings – 70/53lbs

Calorie machine ride / row for the time remaining

 

REST 3 MINUTES 

 

3 Minute AMRAP 

20 Slam balls – 40/20lbs

Calorie machine ride / row for the time remaining

 

REST 3 MINUTES  x 3 total rounds for total calories! 

210129- 1/29/21

Group Warm up 

Group Mobility 

Strength 

A.)  16 Single arm db press (8R/8L)

Rest 45 Seconds 

B.) 16  Dumbbell front rack lunges – Alternate legs every rep!

Rest 45 seconds x 4 rounds 

 

 

WOD ( Workout of the Day ) 

Every 6 minutes x 3 rounds

75 Double unders

20 Alternating dumbbell snatch – 50/35lbs

10 Toe to bar

20 Box jumps overs – 24/20″

*Each round is for time. 

210128 – 1/28/21

Group Warm up 

Group Mobility 

 

Wod ( Workout of the Day ) 

“Martin” – For time, with a partner……..

210127 – 1/27/21

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 8 rounds

High hang power clean + Hang power clean + Hang power clean below the knee

*Focus on technique and positions!

 

WOD ( Workout of the Day ) 

Every 3 minutes x 5 rounds

15/12 Calorie bike

10 Bar facing burpees

* Score is fastest & slowest round 

210126 – 1/26/21

Group Warm up 

Group Mobility 

Strength 

EMOM x 12 – Alternating movements.

1.) 6 Bench press @ 135/95lbs +10/20lbs every round.

2.) 10-12 Strict / kipping pull ups

3.) Rest

 

AMRAP X 8 Minutes 

10 Shoulder to overhead – 135/95lbs

15 Box jumps – 24/20″

20 Russian kb swings – 53/35lbs

210125 – 1/25/21

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets

3 Front squats @ 65% of your 1 rep max

Tempo: 3 Down, 2 hold and 1 up…Build in weight every set if possible. 

 

WOD ( Workout of the Day ) 

AMRAP X 20 Minutes 

22/19 Calorie machine

16 Kettlebell single leg RDL (8R/8L)

13 Kettlebell goblet squats

10 Kettlebell goblet lunges – alternating.

RX – 53/35lbs 

Lv.2 – 35/20lbs 

 

1/23/21 – 210123

Group Warm up 

WOD ( Workout of the Day ) 

3 Rounds for time *25 minute time cap

21 Calorie machine

21 T2b

21 Thrusters

21 Pull ups

21 Box jump overs – 24/20″

21 Power cleans

Rx 75/55lbs 

1/22/21 – 210122

Group warm up 

Group Mobility 

Strength 

Every 2 min x 6 rounds

2.2.2 Deadlift cluster – 10 second rest between reps.

WOD ( Workout of the Day ) 

For time: 17 minute time cap

100 Double unders

80 Sit ups

60 Calorie machine

40 Russian kettlebell swings – 70/53lbs

20 Burpee box jumps – 24/20″

1/21/20 – 200121

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Andi”

For Time:

100 hang power snatches

100 Push press

100 Sumo Deadlift high pull

100 Front squats

RX 65/45lbs 

Lv.2 45/35lbs