(248) 860-2898

5/14/21 – 210514

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 6 sets

8 Single arm dumbbell bench press – 16 Total + 8 Slam balls – 40/20lbs

*Increase weight if possible

 

WOD ( Workout of the Day ) 

5 rounds for time:

15 Power Cleans

60 Double unders

Rx – 135/95lbs

Lv.2 – 115/80lbs 

5/13/21 – 210513

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

3 minutes on / 2 minutes off x 5 rounds

200m Run with the medball – 20/14lbs

Time remaining max effort wall ball shots – 20/14lbs

*Score is total wall ball shots after 5 rounds!

5/12/21 – 210512

Group Warm up 

Group Mobility 

Strength 

Every 5 minutes x 4 rounds

5-10 Strict pull ups

10 Dumbbell pull  overs

10 Barbell curls

 

WOD ( Workout of the Day ) 

3 rounds for time: *15 time cap

21 Lateral burpees over the dumbbell

15 Double Db hang clean + Jerk

9 Toe to bar

Rx 50/35lbs 

Lv.2 35/20lbs 

5/11/21 – 210511

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 3 sets  

6-10 Strict dips + 100ft farmers carry *dumbbells or kettlebells – heavy as possible.

Then immediately into….

Every 3 minutes x 3 sets 

20 seconds dip support + 100ft front rack carry with the same weights

 

WOD ( Workout of the Day ) 

6 intervals of 40 seconds of work / 20 seconds of rest

*3 rounds of each

Shuttle runs + American kettlebell swings -53/35lbs

Rest 2 minutes 

6 intervals of 40 seconds of work / 20 seconds of rest

*3 rounds of each

Air squats + Russian kettlebell swings – 53/35lbs

*No score on todays workout, however the goal is to sprint each interval.

5/10/21 – 210510

Group Warm up

Group Mobility 

Strength 

Every 3 minutes x 4 sets

1.) 10 Deadlifts *light weight

2.) 8 Deadlifts +10-30bs

3.) 6 Deadlifts +10-30lbs

4.) 4 Deadlifts + 10-30lbs

 

WOD ( Workout of the Day ) 

3-3-3-4 Intervals

In 3 minutes complete

3 Rope climbs

25/20 Calorie row

AMRAP Single arm devil press in the remaining time – 50/35lbs

– REST 1 MINUTE –

*Workout is over once you hit 50 single arm devil press! The last interval is 4 minutes long… hence the 3-3-3-4 intervals.

5/8/21 – 210508

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

3 rounds for time:

10 Toe to bar

30 Kettlebell swings -53/35lbs

100 double unders

400m run

5/7/21 – 210507

Group Warm up 

Group Mobility 

Strength 

EMOM X 12 minutes

100ft sled push * 90/50lbs sled weight

WOD ( Workout of the Day ) 

8 Minute AMRAP

10 Box jump overs – 24/20″

5 Power cleans

RX 155/105lbs 

Lv.2 135/95lbs 

5/6/21 – 210506

Group Warm up 

Group Mobility – 15 minutes of soft tissue work 

 

WOD ( Workout of the Day ) 

For time: 25 minute time cap

400m Run

30 Front squats – 95/65lbs

15 Bar facing burpees

400m Run

30 Wall balls – 20/14lbs

15 Bar facing burpees

400m Run

30 Thrusters – 95/65lbs

15 Bar facing burpees

5/5/21 – 210505

Group Warm up 

Group Mobility 

Strength 

Every 5 minutes x 3 sets

10 Seated dumbbell shoulder press * Heavy as possible.

10 Barbell bent over row – 95/65lbs

150ft Dumbbell farmers carry – 50/35lbs

 

WOD ( Workout of the Day ) 

For time – 20 min cap

21-15-9 

Bench press – Rx 115/85lbs

Calorie machine

REST 2 MINUTES 

15-12-9 

Bench press – Rx 135/95

Calorie machine

REST 2 MINUTES 

9-6-3 

Bench press – Rx 155/105

Calorie machine

5/4/21 – 210504

Group Warm up 

Group Mobility 

Strength 

EMOM x 16 minutes – alternate movements every minute, 8 of each.

1.) 3 position power snatch – high hang, hang and floor. Add weight every round if possible!

2.) 4 tall box jumps – 30/24″

WOD ( Workout of the Day ) 

Every 3 minutes x 15 minutes (5 rounds)

35 Double unders

3 Bar muscle ups / 3 pull ups

10 Hang power snatch – 75/55

3 Bar muscle ups / 3 pull ups