(248) 860-2898

11/1/22 – 221101

Group Warm up 

Group Mobility 

Strength – 12 minutes to establish a heavy sumo deadlift 

WOD ( Workout of the Day ) 

4 rounds for time – 15 time cap

20 Wall balls – 20/14lbs

400m Run

10/31/22 – 221031

Halloween hours include – 6am, 9:30am, noon and open gym 4-5:30pm! No 5:30 or 6:30pm Class today! 

 

Group Warm up 

Group Mobility 

Strength – 12 minutes to establish a heavy split jerk 

WOD ( Workout of the day ) 

“The Ghost”

6 rounds for total reps

1:00 Calorie row

1:00 Burpees

1:00 Double unders

1:00 Rest

*Compare score to last year!

 

10/29/22 – 221029

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

For reps

1:30 Max reps toe to bar

Rest 1 minute 

1:30 Max reps dips

Rest 1 minute 

1:30 Max rep hip extensions

Rest 1 minute 

1:30 Max rep deadlifts – 185/125lbs

Rest 1 minute 

2 rounds

10/28/22 – 221028

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 box squats +5% from last week.

For time including rest periods

9/6 Calorie bike

Rest 30 seconds 

15/11 Calorie bike

Rest 1 minute 

21/16 Calorie bike

Rest 1:30 minute 

27/21 Calorie bike

Rest 2 minutes 

33/26 Calorie bike

Rest 3 minutes 

39/31 Calorie bike

 

10/27/22 – 221027

Group Warm up 

Group Mobility 

Strength – EMOM x 9: 3 bench press +5% from last week.

WOD ( Workout of the Day ) 

5 rounds for time

36 Double unders

12 Strict press – 75/55lbs

6 Strict chin ups

10/26/22 – 221026

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2

Max calorie row – 30 minutes

 Starting at 0:00 and every 3:00 after perform 10 synchro burpees.

Switch as needed on and off the rower

10/25/22 – 221025

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: 15 minute time cap

250m Row

40 Box jumps – 24/20″

40 Sit ups

250m Row

30 Box jumps

30 Sit ups

250m Row

20 Box jumps

20 Sit ups

250m Row

10 Box jumps

10 Sit ups

10/24/22 – 221024

Group Warm up 

Group Mobility 

Strength – 12 minutes to find a heavy bench press *Rest as need between reps.

WOD ( Workout of the Day ) 

AMRAP x 20 minutes

5 Handstand push ups

10 Kettlebell swings *Russian – 53/35lbs

15 Pull ups

10/22/22 – 221022

Group Warm up 

Group Mobility 

Strength – every 2 minutes x 5 sets: 3 split jerks *Focus on technique.

 

WOD ( Workout of the Day ) 

For total reps

3 sets for max reps * rest 2:30 minutes after each set!

unbroken max  pull ups

3 sets for max reps * rest 2:30 minutes after each set! 

 unbroken max Dumbbell bench press

Rx – 50/35lbs 

Lv.2 – 35/20 

10/21/22 – 221021

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 box squats @ 30-40% 

WOD ( Workout of the Day ) 

For time: 15 minute time cap

50/35 Calorie bike

25 Toe to bar

50 Wall balls – 30/20lbs

Lv.2 – knee to elbows & 20/14lb wall balls