(248) 860-2898

3/31/21 – 210331

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Team of 2

One person working at a time

30 Minute AMRAP 

100 Double unders

80 Alternating dumbbell snatch – 50/35lbs

80 Sit ups

60 Box jumps – 24/20″

60 Amercian kettlebell swings – 53/35lbs

40 V ups

40 Split jumps

 

3/30/21 – 210330

Group Warm up 

Group Mobility 

Strength 

EMOM X 12

3 Close grip bench @ 60-70% *Focus on speed during your reps.

WOD ( Workout of the Day ) 

AMRAP x 18 minutes

20 Push ups

10 Pull ups

400m Run

3/29/21 – 210329

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 rounds

3 Back squats @ 80-90% For all 5 rounds! Start at 80% and Build to 90%, however do not go past 90% for the day.

 

WOD ( Workout of the Day ) 

Every 3 minutes x 6 rounds

15/10 Calorie machine

15 Wall ball shots – 20/14lbs

10 Dual dumbbell hang power cleans

Rx 50/35lbs 

lv.2 35/20lbs 

3/27/21 – 210327

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

50-40-30-20-10

Cal bike / Row / Ski

*After each set

10 Deadlifts

10 Handstand push up

40 Double unders

Rx 185/135lbs 

Lv.2 155/105lbs 

3/25/21 – 210325

Group Warm up 

Group Mobility 

15 minute controlled AMRAP 

10 Slam balls – 40/20lbs

20 alternating single leg v – up

5 Strict pull ups

:45 Plank hold

 

WOD ( Workout of the Day ) 

15 Minute row, ride, run or ski

*Conversational pace!

3/24/21 – 210324

Group Warm up 

Group Mobility 

Strength 

Every 75 seconds x 10 rounds

High hang, hang clean + Jerk

*Focus on technique

 

WOD ( Workout of the Day ) 

EMOM X 20 

1.) 15/12 Calorie machine

2.) 5 Hang power clean + 5 Bar facing burpees

3.) 10 Front rack reverse lunges + 5 Bar facing burpees

4.) Max reps – single arm DB Devil press – 50/35lbs

5.) Rest

Rx – 95/65lbs

 

3/23/21 – 210323

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets

3 Front squats @ 80-90% *You may start at 80% and build to 90%, however do not surpass this percentage.

WOD ( Workout of the Day ) 

Every 5 minutes x 3 rounds

200m Run

30 Wall balls – 20/14lbs

75 Double unders

*Score is total working time from all three rounds combined.

3/22/21 – 210322

Group Warm up 

Group Mobility 

Strength 

Every 60 seconds, for 12 minutes.

2 Strict press @ 60-70% 

 

WOD ( Workout of the Day ) 

AMRAP X 11 minutes

4 Single arm DB Step ups – 24/20″

4 DB Hang clean & Jerk – (2R/2L)  50/35lbs Rx

6+6, 8+8, 10+10 etc….

 

Not for time 

Every 2:30 x 4 rounds

12 Dumbbell rows per arm + 20 Banded tricep push downs

3/20/21 – 210320

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Buy in: 400m

THEN

30-24-18-12 

Alternating Dumbbell snatch – 50/35lbs

Burpees

Thrusters – 75/55lbs