(248) 860-2898

5/19/22 – 220519

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

2 rounds for time – 30 minute time cap

Teams of 2, one person working at a time.

100 Pull ups

30 Clean & Jerks – 135/95lbs

150 Sit ups

Lv.2 – 95/65lbs 

Lv.2 – 75/55lbs + Banded pull ups 

5/18/22 – 220518

Group Warm up 

Group Mobility 

Strength 

EMOM x 10 – 2 back squats *Building in weight every set.

 

WOD ( Workout of the Day ) 

For time: 15 minute time cap

9-15-21

Back squats

Run 400m after each set 

RX – 225/155lbs 

Lv.2 – 185/125lbs 

Lv.3 – 135/95lbs 

5/17/22 – 220517

Group Warm up 

Group Mobility 

Strength 

5 sets with a partner

:45 Second dumbbell / kettlebell front rack hold + Max GHD sit ups

Partner 1 holds while partner 2 performs sit ups – switch after 45 seconds. 

 

WOD ( Workout of the Day ) 

7 Rounds for reps

15 Dumbbell deadlifts – 50/35lbs

1:00 Max calorie bike

Rest 1 minute after each round 

5/16/22 – 220516

Group Warm up 

Group Mobility 

Strength 

EMOM x 10 minutes – 150ft sled push 90/50lbs

WOD ( Workout of the Day ) 

For total time:

3 Rounds of

12 Strict handstand push ups

50 Air squats

Rest 3 minutes 

3 Rounds of

12 Kipping handstand push ups

25 Box jumps – 24/20″

Lv.2 – Hand release push ups + Push ups 

5/13/22 – 220513

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

5 Rounds for time – 40 minute time cap

800m Run

50 Push ups

5 Rope climbs

*Both athletes run together and break up push ups & climbs as needed.

 

5/12/22 – 220512

Group Warm up 

Group Mobility 

Strength 

Every 4 minutes x 5 sets:

3 Power cleans @ 60% + 2 Power cleans @ 65% + 1 Power Cleans @ 70-75%

*Quick as possible for all 6 weights.

 

WOD ( Workout of the Day ) 

For time: *16 minute cap

400m Walking lunges

Lv.2 – 10 minute total distance 

Rx+ Weighted vest 

 

*This workout make look stupid or easy, however expect 3-400 steps in total… it’s a lot harder than you think.

5/11/22-220511

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 4 sets: 4 weighted pull ups *Building in weight if you can.

 

WOD ( Workout of the Day ) 

For time *10 minute time cap

30 Pull ups

200 Double unders

30 Chest to bar pull ups

 

 

Lv.2 – Pull ups both times 

Lv.3 – jumping pull ups and ring rows 

5/10/22 – 220510

Group Warm up 

Group Mobility 

Strength 

EMOM x 10: One front squat *Building to a heavy single for the day.

WOD ( Workout of the Day ) 

For time: 15 minute cap

42 GHD Sit ups

21 Front squats

30

15

18

9

Rx – 185/125lbs 

Lv.2 – 135/95lbs 

Lv.3 – 75/55lbs + Sit ups 

5/9/22-220509

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time – 22 minute cap

500/400m Row

25 Shoulder press * from a rack

500/400m Row

15 Shoulder press

500/400m Row

10 Shoulder press

500/400m Row

*Every time you break from a set of shoulder press… stop and do a 6 burpee penalty.

Rx – 115/75lbs L.v2 – 75/55lbs 

 

Post Wod – 3 sets of: 15 kettlebell side bends / per side + max reps strict dips *Rest as needed between sets. 

5/7/22 – 220507

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

AMRAP x 20 minutes

5 Pull ups

10 Push ups

20 Pulls on the rower

*Score is total number or rounds + reps and calories rowed

 

Post workout: 3x400m weighted run *increase weight each round – rest 1:00