(248) 860-2898

8/1/22 – 220801

Group Warm up 

Group Mobility 

Strength 

10 minutes to build to a heavy close grip bench press

WOD ( Workout of the Day ) 

For time

Teams of 2, alternate reps as needed

100-80-60-40-20  Push ups

50-40-30-20-10 Box jump overs 24/20″

Lv.2 – 70-60-40-20-20 Push ups and same rep count box jump overs 24/20″ 

7/30/22 – 220730

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time with a partner! Partition the runs and cleans as needed.

1 mile run

20 Sandbag cleans – 150/100lbs

1 mile run

20 Sandbag cleans – 150/100lbs

Lv.2 – 100/60lbs 

7/29/22 – 220729

Group Warm up 

Group Mobility 

Strength 

EMOM x 8:  3 Deadlifts @ 60-70%

WOD ( Workout of the Day ) 

For time

Teams of 2, split reps as needed

30 Clean and jerks – 135/95lbs

30 Muscle ups

60 Box jump overs – 24/20″

60 Toe to bar

30 Clean and jerks

Lv.2 – 95/65lbs & burpee pull ups 

7/28/22 – 220728

Group Warm up 

Group Mobility 

Strength – Post wod 

60 Alternating push ups + dumbbell renegade row

WOD ( Workout of the Day ) 

5 Rounds for time and reps

500/400m Row

1:00 Handstand push ups

Lv.2 – seated dumbbell strict press @ 35/20lbs 

7/27/22 – 220727

Group Warm up 

Group Mobility 

Strength 

3 sets every 4 minutes – 1:00 Plank hold + 20 GHD hip extensions

WOD ( Workout of the Day ) 

6 Rounds for time:

50 Double unders

25 Weighted sit ups – 20/14lbs

7/26/22 – 220726

Group Warm up 

Group Mobility 

Strength 

EMOM x 12 minutes: 1 Floor press *Building

 

WOD ( Workout of the Day ) 

AMRAP x 15 minutes

5 Strict chin ups

10 Dumbbell bench press – 50/35lbs

15 Dumbbell deadlifts

Lv.2 – 35/20lbs 

Lv.3 – 15/10lbs 

7/25/22 – 220725

Group Warm up 

Group Mobility 

Strength 

on a 10:00 running clock build to a heavy front squat

WOD ( Workout of the Day ) 

4 Rounds for time: *25 minute time cap

500/400m Row

50 Air squats

400m Run

Lv.2 – 250/200m Row, 25 squats and 200m Run 

7/23/22 – 220723

Group Mobility 

Group Warm up 

WOD ( Workout of the Day ) 

For total reps

1:00 Russian kettlebell swings – 53/35lbs

1:00 Calorie machine

2:00 Russian kettlebell swings

2:00 Calorie machine

3:00 Russian kettlebell swings

3:00 Calorie machine

7/22/22 – 220722

Group Warm up 

Group Mobility 

Strength 

Every 3:30 x 3 sets:

5 Pendlay rows + 10 Dumbbell lateral raises

 

WOD ( Workout of the Day ) 

AMRAP x 10 minutes

1-2-3-4-5… continue to add 1 rep to each movement

Dumbbell Turkish get up

Strict pull ups

Rx – 50/35lb dumbbell 

Lv. 2 – 35/20lbs + Ring rows 

7/21/22 – 220721

Group Warm up 

Group Mobility 

Strength 

EMOM x 8 minutes – 3 Power cleans *Touch and go style… light weight work on speed!

WOD ( Workout of the Day ) 

4 Rounds for time *15 minute time cap

5 Power Cleans – 155/105lbs

20 Push ups

80 Double unders

Lv.2 – 115/85lbs, 15 Push ups & Singles