(248) 860-2898

6/1/21 – 210601

Group Warm up 

Group Mobility 

Strength

15 Minutes to establish a HEAVY bench press! This is relative to the day and person… we simply need a baseline for you.

THEN 

Every 5 minutes x 4 sets 

8 Bent over rows

8 Dumbbell pull overs

8 Db hammer curls

8 Push press

 

WOD ( Workout of the Day ) 

Row 2,000m for time

5/31/21 – 210531

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

*We can scale the workout to your ability level! 

5/28/21 – 210528

Group Warm up 

Group Mobility

Strength 

Every 2:30 x 5

12 Seated dumbbell strict press + 5 Tall box jumps

WOD ( Workout of the Day ) 

15 minute AMRAP

100 Double unders

20 Plate ground to overhead – 45/25lbs

20 Burpees

5/27/21 – 210527

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 2 minutes, for 30 minutes – 3 sets.

1.) 22/18 calorie row

2.) 30 Wall balls

3.) 1:00 sled push for distance *Score

50ft out + 50ft back = 2 reps…

4.) 24 Dumbbell hang clean + jerk – 12 each arm. 50/35lbs

5.) 1 minute hollow hold *accumulate if needed!

 

5/26/21 – 210526

Group Warm up

Group Mobility 

Strength 

Every 2 minutes x 6 sets

8 Dumbbell box step ups per leg – 16 total

24/20″ 35/20lbs

WOD ( Workout of the Day ) 

AMRAP x 20

Run 400m

20/15 Calorie bike

30 American kettlebell swings – 53/35lbs

 

5/25/21 – 210525

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 5 sets *Building in weight!

4 Bench press

 

WOD ( Workout of the Day ) 

24 minute EMOM

1.) 15 Bench press Rx 135/95 Lv.2 95/65

2.) 10 Pull ups

3.) 50 double unders

4.) Rest

 

Cash out: Not for time! 

10-1 dips  / Push ups

5/24/21 -210524

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 4 sets

Deadlifts – 10,8,6,4

*Increase 10-30lbs every set!

 

WOD ( Workout of the Day ) 

4 rounds for total time

15 Burpees

250m row

100m Run

REST 3 MINUTES 

*Each round is an all out effort!

 

 

5/22/21 – 210522

9:00am workout 

For time:

100 Pull ups

100 Push ups

100 Calorie row

100 Squats

 

10:00am workout 

EMOM x 20 minutes

1.) 15/12 Calorie Bike

2.) 20 Russian kettlebell swings – 53/35lbs

3.) 12 Box jumps – 24/20″

4.) Rest

5/21/21 – 210521

Group Warm up 

Group Mobility 

Strength 

EMOM x 10

2 Power cleans *Building in weight!

 

WOD ( Workout of the Day ) 

For time:

50-40-30-20-10

Double unders

Sit ups

*After each set 5 power cleans

Rx 205/125lbs 

Lv.2 185/105lbs 

Lv.3 135/95lbs 

5/20/21 – 210520

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

0:00 – 15:00 For time 

400m Run into….

20/16/12/8/4  Rx hspu Lv.2 shoulder to overhead 95/65lbs

2/2/2/2/2 Rx Rope climbs

15:00 – 27:00 For time 

400m Run into…

3 Rounds of:

10 Alternating dumbbell snatch – 50/35lbs

10 Burpees over the dumbbell

27:00 – 37:00 For Time 

400m run into….

21-15-9

Slam balls – 40/20lbs

Calorie machine