(248) 860-2898

6/1/22 – 220601

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 5 sets – 5 good mornings * Build in weight each round.

 

WOD ( Workout of the Day ) 

5 Rounds for time – *18 minute time cap

40 Double unders

30 Box step ups – 20″

20 Kettlebell swings – 53/35lbs

5/31/22 – 220531

Group Warm up 

Group Mobility 

Strength 

EMOM x 12 – 3 box jumps @ 30/24″

 

WOD ( Workout of the Day ) 

AMRAP x 12 minutes

12/9 Calorie row

24 Sit ups

5/30/22 – 220530

Today will be one class at 9:00am 

 

This will be the hero workout “Murph”

 

*Scaled to your ability level!

5/27/22 – 220527

Group Warm up 

Group Mobility 

Strength – post workout 

2 sets: 2 minutes banded march – Rest 1/1:30 between sets.

 

WOD ( Workout of the Day ) 

5 rounds for time – 15 minute time cap

63 Double unders

15 Box jump overs – 24/20″

9 Hang power cleans – 115/75lbs

5/26/22 – 220526

Group Warm up 

Group Mobility 

Strength – Post workout 

10 minute EMOM

1.) 45 second dumbbell hammer curls

2.) 45 second banded good mornings

 

WOD ( Workout of the Day ) 

For Time – *16 minute time cap

27/21 Calorie bike

27 Deadlifts – 185/125lbs

21/15 Calorie bike

21 Deadlifts

15/10 Calorie bike

15 Deadlifts

9/6 Calorie bike

9 Deadlifts

 

5/24/22 – 220524

Group Warm up 

Group Mobility 

Strength – 5 sets with a partner 

:45 second plank hold * Top of a push up + :45 Max GHD sit ups

* Partner one holds the plank position while partner 2 does GHD sit ups…. then switch! Rest 1:30 after each round.

WOD ( Workout of the Day ) 

20 Minute EMOM

1.) 3 Front squats * Add weight every set

2.) 1:00 Max calorie on the machine – Row, ski or bike.

*Score =  heaviest front squat triple + Total calories.

5/23/22 – 220523

Group Warm up 

Group Mobility 

 

Strength 

Every 1:30 x 5 sets – 5 Push jerk @ 65%

 

WOD ( Workout of the Day ) 

Teams of 2 for total time + reps *25 Time cap

2:00 Burpees

400m weighted run – 20/14lbs

2:00 Weighted pull ups

400m Weighted run – 20/14lbs

2:00 Handstand push ups

400m Weighted run – 20/14lbs

2:00 Chest to bar pull ups

400m Weighted run – 20/14lbs

2:00 Burpees

 

*One person works at a time on the burpees, pull ups, handstand push ups, chest to bar and burpees to achieve your rep count. Both athletes run and one must carry the weighted object at all times and can switch as needed.

 

5/21/22 – 220521

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

3 Rounds for time: 22 minute time cap

50/35 Calorie row

150 Double unders

50 Walking lunges

5/20/22 – 220520

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 5 sets: 5 close grip bench @ 60-70%

WOD ( Workout of the Day ) 

For time: 15 minute time cap

20 Burpees over the kettlebell

20 Russian kettlebell swings – 53/35lbs

Lv.2 – 35/20lbs