(248) 860-2898

10/1/21 – 211001

Group Warm up 

Group Mobility 

Strength 

15 minutes to find a 3 rep max front squat + 10/20lbs heavier than last week!

 

WOD ( Workout of the Day ) 

AMRAP x 16 minutes

6 Front squats Rx 205/145lbs

6 Handstand push ups

Lv.2 155/105lbs 

Lv.3 135/95lbs + Push ups 

9/30/21 – 210930

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time.

150 Kettlebell swings – 53/35lbs

1 Mile run – together

150 Kettlebell swings – 53/35lbs

*25 Minute time cap

Lv.2 – 100kb, 1 mile and 100kb swings 

9/29/21-210929

Group Warm up 

Group Mobility 

Skill 

10 minutes of rope climb practice

Rx+ EMOM x 10: 1 legless 15′ climb 

 

WOD ( Workout of the Day ) 

AMRAP x 20 minutes

2 Rope climbs

20 Alternating pistols

40 Double unders

Lv.2 – 12 pistols + 20 Double unders 

Lv.3 – 20 Reverse lunges + 40 singles 

9/28/21 – 210928

Group Warm up 

Group Mobility 

Strength 

EMOM x 15 Minutes

1 Push jerk + 1 Split jerk

 

WOD ( Workout of the Day ) 

4 Rounds for time: 15 minute time cap

25/18 Calorie row

25 Push ups

Lv.2 20/14 Calorie row + 20 Push ups 

Lv.3 15/10 Calorie row + 15 Push ups 

9/27/21-210927

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets: 5 front squats @ 85% of Fridays max.

 

WOD ( Workout of the day ) 

3 Rounds for time : 18 minute time cap

500/400m Row

400m Run

30 GHD Sit ups

Lv. 2 – 15 GHD Sit ups

Lv.3 – 20 Sit ups

9/25/21 – 210925

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

“Nickman”

10 Rounds for time – teams of 2 *35 minute time cap

200m Farmers carry – (55/35lbs) (35/25lbs)

10 Weighted pull ups – 35/25lbs dumbbell

20 Alternating dumbbell snatch – 55/35lbs

9/24/21 – 210924

Group Warm up 

Group Mobility 

Strength 

15 minutes to find a new 5 rep max front squat – heavier than last week!

 

WOD ( Workout of the Day ) 

14 minute AMRAP

60 Calorie row

50 Wall ball shots – 20/14lbs

40 toe to bar

30 Power cleans – 135/95lbs

20 Ring muscle ups

Lv.2 – 95/65lbs + Chest to bar pull ups 

 

9/23/21- 210923

Group Warm up

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time – 40 minute time cap

100 Calorie bike

100 Shoulder to overhead – 95/65lbs

400 Double unders

100 Kettlebell swings – 53/35lbs

100 Calorie row

100 Sandbag cleans – 100/80lbs

100 Box jump overs – 24/20″

9/22/21 – 210922

Group Warm up 

Group Mobility 

Strength 

12 Minute EMOM

2 Power snatch * Add weight every 2 sets if possible.

 

WOD ( Workout of the Day ) 

Every 5 minutes x 20 minutes

500/425m Row

20 Burpees over the rower

9/21/21 – 210921

Group Warm up 

Group Mobility 

Strength 

Every 3:30 x 5 sets

3 Rope climbs / 3 attempts + 8-10 Strict pull ups / ring rows

 

WOD ( Workout of the Day ) 

4 Rounds for time – 16 minute time cap

10 Box jumps – 24/20″

15 Dumbbell bench press

20/15 Calorie bike

Rx – 50/35lbs 

Lv.2 – 35/20lbs 

Rx + – 70/45lbs