(248) 860-2898

3/1/22 – 220301

Group Warm up 

Group Mobility 

Strength 

12 Minute EMOM

1 Power snatch + 1 hang squat snatch *Build in weight according to technique!

 

WOD ( Workout of the Day ) 

20 Minute AMRAP

Teams of 2, alternate every full round.

 

5 Squats – 225/155lbs

10 American kettlebell swings – 53/35lbs

15 Double unders

Lv.2 – 185/125lbs 

Lv.3 – 135/95lbs + 35/20lbs kettlebell 

2/28/22 – 220228

Group Warm up 

Group Mobility 

Strength / Skill

6 sets – one every 2 minutes

5 Toe to bar + 5 kipping pull ups + 5 Toe bar *Perform all 15 reps unbroken then rest until the next set.

 

WOD ( Workout of the Day ) 

AMRAP 25 Minutes

20 Push ups

30 Sit ups

40/28 Calorie row

Lv.2 – 10 Push ups + 20 Sit ups + 20/14 Calorie row 

 

2/23/22

Group Warm up 

Group Mobility 

Strength 

Every 2:30 x 5 sets

5 Deadlifts @ 70% or higher

 

WOD ( Workout of the Day ) 

3 rounds for time:

200m Row

15 Pull ups

200m Row

20 Dumbbell deadlifts – 50/35lbs

Lv.2 – 35/20lbs 

Lv.3 – 15/10lbs 

2/22/22 – 220222

Group Warm up 

Group Mobility 

Strength 

5 sets – Heavy as possible

1:00 Sandbag bear hug hold 150/100lbs

20 Dumbbell box step ups – 20″

Rest 1 minute between sets 

 

WOD ( Workout of the Day ) 

For time: 15 minute time cap

30-20-10

GHD Sit ups

Toe to bar

Wall ball shots – 20/14lbs

Lv.2 – knee to elbow 

Lv.3 – sit ups + Hanging knee raises 

2/21/22- 220221

Group Warm up 

Group Mobility 

Strength / skill 

Accumulate 60 burpee box jump overs in a team of 2 – break up as needed

 

WOD ( Workout of the Day ) 

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

20 Double unders

15/10 Calorie bike

20 Double unders

*Alternate every full round – 5 rounds each.

 

Lv.2 – :20 seconds of double unders 

Lv. 3 – 20 singles 

 

 

2/18/22 – 220218

Group Warm up 

Group Mobility 

Strength 

12 minutes to build to a heavy squat clean for the day!

 

WOD ( Workout of the Day ) 

4 Rounds for time: *25 minute cap

20 Squat cleans – 115/75lbs

800/700m Row

Lv.2 – 75/55lbs 

2/17/22- 220217

Group Warm up 

Group Mobility 

Strength 

3 sets of:

20 seconds single arm plank hold LEFT + 20 seconds single arm plank hold RIGHT + 20 seconds hollow rock hold – rest 1:30 between sets.

 

WOD ( Workout of the Day ) 

For time: *15 minute cap

30 Rope climbs for time

Lv.2 – 15 minutes Amrap rope climbs 

Lv.3 – 60 pulls to standing for time 

 

2/16/22 – 220216

Group Warm up 

Group Mobility 

Skill 

2 sets max unbroken toe to bar / knee to elbow – rest 3 minutes between sets.

 

WOD ( Workout of the Day ) 

AMRAP x 10 minutes

8 Pull ups

6 Sit ups

4 Burpee box jump overs – 24/20″

Lv.2 – Ring rows + Burpee box step overs 

2/15/22 – 220215

Group Warm up 

Group Mobility 

Strength 

10 Minute EMOM – 1 back squat *Build to a tough single for the day!

 

WOD ( Workout of the Day ) 

For time: *25 minute cap

5,000m Row

Lv.2 – 15:00 max meters 

 

2/14/22 – 220214

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For total reps:

3 Sets of strict presses – 2/3rds bodyweight 

3 sets of strict pull ups

3 sets of push presses – 2/3rds bodyweight

3 sets of strict pull ups

3 sets of push jerks – 2/3rds bodyweight 

3 sets of strict pull ups

Lv.2 – 95/65lbs + Banded pull ups 

Lv.3 – 75/55lbs + Ring rows 

*Every 90 seconds complete a set! The loading should allow for a minimum of 5 reps every time.