(248) 860-2898

7/1/22 – 220701

Group Warm up 

Group Mobility 

Strength – Post WOD 

Accumulate 30 weighted strict pull ups * use a weight you can maintain 5 or more reps.

 

WOD ( Workout of the Day ) 

10 Rounds for time – 15 minute time cap

7 Toe to bar

7 Hand release push ups

7 Pull ups

Lv.2 – 5,5 and 5 

Lv.3 – 7 Hanging knee raises, 7 knee push ups & 7 Ring rows 

6/30/22-220630

Group Warm up

Group Mobility 

Strength – Post WOD 

Every 2 minutes x 5 sets – 3 Thrusters *Increasing in weight if possible.

WOD ( Workout of the Day ) 

For time – 12 minute time cap

27-21-15-9

Calorie row

Thrusters – 95/65lbs

Lv.2 – 75/55lbs 

6/29/22 – 220629

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

3 rounds for time – with a partner *30 minute time cap

Resting partner holds a plank in a push up position

6 Rope climbs – 15ft

18 Hang power cleans – 185/125lbs

54 Bar facing burpees

 

Lv.2 – 4 rope climbs + 18 hang power cleans – 135/95lbs + 54 bar facing burpees 

Lv.3 – 12 rope pulls to standing + 18 HPC – 75/55lbs + 36 BFB 

6/28/22 – 220628

Group Warm up 

Group Mobility 

Strength – Post workout 

EMOM x 8: 30 seconds max dips

 

WOD ( Workout of the Day ) 

3 Rounds for time – 15 minute time cap

15 Push jerk – 155/105lbs

15 Box jump overs – 24/20″

Lv.2 – 125/85lbs 

Lv.3 – 75/55lbs 

 

6/27/22 – 220627

Group Warm up

Group Mobility 

Strength 

EMOM x 10: 1 Back squat *Increasing to a heavy single for the day.

 

WOD ( Workout of the Day ) 

AMRAP x 20 Minutes

200m Run

30/21 Calorie row

40 Air squats

 

 

6/25/22 – 220625

Group Warm up 

Group Mobility 

Strength – EMOM x 10: 2 Power cleans *Building in weight 

WOD ( Workout of the Day ) 

For time – 12 minute time cap

30-20-10

Power Cleans

Lateral hops over the barbell

Alternating barbell lunges

Lateral hops over the barbell

 

Rx – 95/65lbs  Lv.2 – 75/55lbs 

6/24/22 – 220624

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

AMRAP x 25 Minutes

Teams of 2, one person working at a time.

50 Calorie bike

50 Dumbbell snatches – 50/35lbs

50 GHD Sit ups

50 Wall ball shots – 20/14lbs

6/23/22 – 220623

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

on a 20 minute clock, each for time.

0:00 – 5:00: 800m Run sprint

5:00 – 10:00: 75 Push ups

10:00 – 15:00: 50 Burpees

15:00 – 20:00: 1,000/800m Row

Score is total combined work time 

6/22/22 – 220622

Group Warm up 

Group Mobility 

Strength 

Every 4 minutes x 5 sets

100ft Sandbag carry + 8 Barbell pendlay rows *Heavy as possible.

 

WOD ( Workout of the Day ) 

EMOM x 14 Minutes

1.) 30 seconds box jumps – 30/24″

2.) Muscle ups Lv.2 pull ups 

Score = total reps between both movements 

6/21/22 – 220621

Group Warm up 

Group Mobility 

Strength 

EMOM x 12 – Thruster x 1 rep *Build to a heavy rep for the day! barbell comes from a rack.

 

WOD ( Workout of the Day ) 

10 Rounds for time – 16 minute time cap

10 Kettlebell swings – 53/35lbs

10 Dumbbell thrusters – 35/20lbs

Lv.2 – 35/20lb kb  25/20lb Db