(248) 860-2898

7/1/21 – 210701

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

30 minute EMOM – Alternating

1.) 5 Toe to bar + 10 Push ups + 15 Air squats

2.) Rx 15/12 Calorie row – Lv.2 12/9 Calorie row

*Goal is to finish each one before the 45 second mark… leaving you 15 seconds to transition to the next. Scale each minute according to ability level!

 

6/30/21 – 210630

Group Warm up 

Group Mobility 

Strength 

Every 5 minutes x 4 sets *Heavier than last week.

8-10 Pull ups

8-10 Seated banded rows

8-10 Barbell bent over rows

8-10 Db pull overs

8-10 Barbell curls

 

WOD ( Workout of the Day ) 

With a partner… 2 rounds for time

80 Calorie bike

70 Alternating dumbbell snatch

50 V ups

40 Box jumps – 30/24″

10 Rope climbs

*30 Min time cap

6/29/21 – 210629

Group Warm up 

Group Mobility 

Strength 

Every 4 minutes, for 16 minutes – 4 sets.

4 Deadlifts @ 80-85% + 10 Heavy Russian kettlebell swings

 

WOD ( Workout of the Day ) 

EMOM x 20

1.) 12 Alternating Db lunges – 50/35lbs  35/20lbs

2.) Sled push x 150ft  Rx 180/90lbs  Lv.2 90/50lbs

3.) 20 Wall balls

4.) Rest

6/28/21 – 210628

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 3 sets – 7 Bench press @ 70% *Unbroken reps if possible.

THEN 

Every 5 minutes x 3 sets *Heavier than last week

8 DB front raises

8 DB flys

8 Strict dips

8 Banded tricep extension

8 Strict press

WOD ( Workout of the Day ) 

20 Minute AMRAP

500m Row

300m Run

50 Double unders

6/26/21 – 210626

9:00am workout 

For time:

20-18-16-14-12-10-8-6-4-2  Alternating dumbbell snatch 50/35lbs x 1 dumbbell 

10-9-8-7-6-5-4-3-2-1 Thrusters 50/35lbs x 2 dumbbells 

Lv.2 35/20lbs 

 

 

10:00am Workout 

30 Minute EMOM

1.) 15/12 Calorie machine

2.) 20 American kb swings – 53/35lbs

3.) 20 Sit ups

4.) 15 Kettlebell high pulls

5.) Rest

 

6/25/21 – 210625

Group Warm up 

Group mobility 

Strength 

Bench press @ 80% of Mondays weight! Every 2:30 minutes x 3 sets x 8 reps.

THEN 

Every 5 minutes x 3 sets *Light weight

8 Dumbbell front raises

8 Dumbbell flys

8 Dips

8 Banded tricep dips

8 Strict press

WOD ( Workout of the Day ) 

Every 5 minutes x 3 sets

750m Row *Record each time!

6/24/21 – 210624

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

30 Rounds – teams of two, alternate every full round.

6 Calorie assault bike

6 Wall balls – 20/14lb

100ft sled push @ 90/50lbs

6 DB Snatch *alternating -50/35lbs

6 Dips

**35 minute time cap

 

6/23/21 – 210623

Group Warm up 

Group Mobility 

Strength 

Every 5 minutes x 4 sets *Heavier than last week! 

8-10 Strict pull ups

8-10 Seated rows

8-10 Bent over rows

8-10 Dumbbell pull overs

8-10 Barbell curls

 

WOD ( Workout of the Day ) 

EMOM x 20 minutes

1.) 20/15 Calorie row

2.) 20 sit ups

3.) 10 Burpee box jump overs – 24/20″

4.) Rest

6/22/21 – 210622

Group Warm up 

Group Mobility 

Strength 

EMOM x 12 minutes – 2 Power cleans *Add weight every 2 minutes if possible!

 

WOD ( Workout of the Day ) 

For time: 17 min cap

150 double unders 

5 rounds of:

5 power cleans + 5 front squats

120 Double unders 

4 rounds of:

4 power cleans + 4 front squats

100 Double unders 

3 rounds of:

3 Power cleans + 3 front squats

*Weights increase each time and will be posted on the board!

6/21/21 – 210621

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 3 sets – 8 Bench press @ 65% *Unbroken if possible. 

THEN 

Every 5 minutes x 3 sets *Heavier than last week! 

8 Dumbbell front raises 

8 Dumbbell flys 

8 Strict dips 

8 Banded tricep push downs 

8 Strict press 

WOD ( Workout of the Day ) 

12 Minute AMRAP

6 Dumbbell push press – 50/35  35/20

9 Slam balls – 40/20

12 Knee to elbows