(248) 860-2898

8/31/22 – 220831

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

0:00 – 10:00  For time 

Run 800m

21 Power Snatch – 95/65lbs

21 Chest to bar pull ups

10:00 – 20:00 2 rounds for time 

400m Run… Then

15 Deadlifts – 185/125lbs

10 Burpees over the bar

20:00 – 35:00 3 rounds for time 

200m Run

9 devil press – 50/35lbs

9 Dumbbell box step overs – 50/35lbs

 

You have three different timed scores…. write each one on the board. Any time left over is yours to rest!

8/30/22 – 220830

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 1 Front squat *Building to a heavy single for the day!

WOD ( Workout of the Day ) 

For time

42-30-18 Knee to elbow

21-15-9 Front squats

Rx 185/125lbs 

Lv.2 – 135/95lbs 

Lv.3 – 21-15-9 of both movements 95/65lbs 

8/29/22 – 220829

Group Warm up 

Group Mobility 

Strength – 10 minutes to find a heavy strict press

WOD ( Workout of the Day ) 

“Elizabeth”

For Time: 10 minute cap

21-15-9

Power Cleans – 135/95lbs

Dips

Lv.2 – 115/80lbs 

Lv.3 – 95/65lbs + Push ups 

8/27/22 – 220827

Group Warm up 

Strength – Every 30 seconds x 10 sets: 2 strict pull ups *weighted if possible.

 

WOD ( Workout of the day ) 

For time: 8 min cap

30 Hang power cleans – 95/65lbs

40 Deadlifts

500/400m Row

8/26/22 – 220826

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 box squats @ 40-50%

 

WOD ( Workout of the Day ) 

EMOM x 20 

1.) 15 Russian kettlebell swings – 53/35lbs

2.) 15 V-ups

3.) 10 Box jumps – 24/20″

4.) :30 second sandbag hold

8/25/22 – 220825

Group Warm up 

Group Mobility 

Strength – EMOM x 9: 3 bench press @ 40-50% *Alternate grips every third set.

 

WOD ( Workout of the Day ) 

For time – 15 min cap

60-48-36-24-12

Double unders

30-24-18-12-6

Dumbbell power cleans – 50/35lbs

Lv.2 – singles + 35/20lbs 

8/24/22 – 220824

Group Warm up 

Group Mobility 

Strength – Every 90 seconds x 7 sets: 120ft sled push

WOD ( Workout of the Day ) 

AMRAP x 20 minutes

2-4-6-8-10 etc… ascending by two for each movement

Calorie bike

Burpees

 

8/23/22 – 220823

Group Warm up 

Group Mobility 

Strength – EMOM x 12: Deadlift x 1 rep off a 45lb plate *Increasing if possible.

 

WOD ( Workout of the Day ) 

AMRAP x 5

12 Toe to bar

12 Alterning reverse lunges – 75/55lbs

REST 2 MINUTES 

AMRAP x 5

9

9

REST 2 MINUTES 

AMRAP x 5

6

6

8/22/22 – 220822

Group Warm up 

Group Mobility 

Strength – 10 minutes to build to heavy wide grip bench press

WOD ( Workout of the Day ) 

5 rounds for time – 17 minute time cap

15 Strict dips

300/250m Row

 

Post WOD – not for time 

3 rounds: 10 dumbbell bench press + 25 banded face pulls

8/20/22 – 220820

Group Warm up 

Group Mobility 

10 Rounds for time:

9 Toe to bar

3 Wall walks

Lv.2 – 9 knee to armpits + 3 wall walks 

Lv.3 – 7 rounds of: 9 hanging knee raise + 3 inch worms + 3 push ups = 1 wall walk