(248) 860-2898

12/31/22 – 221231

Group Warm up 

Group Mobility 

Strength – Every 4 minutes x 4 sets – 100ft front loaded sandbag carry + 5 bench press *Build weight every set. 

WOD ( Workout of the Day ) 

Teams of 2, alternate as needed. Every complete round add 3 reps to every movement before restarting.

AMRAP x 30

22 box jump overs – 24/20″

22 Alternating dumbbell snatch – 50/35lbs

22 Wall balls – 30/20lbs

22 Knee to elbow

22 Calorie bike

12/30/22 – 221230

Group Warm up 

Group Mobility 

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

WOD ( Workout of the Day ) 

AMRAP x 8 minutes

2 Wall walks

2 Deadlifts – 315/205

Lv.2 – 225/155lbs 

Lv.3 – 185/125 + partial range wall walk 

12/29/22 – 221229

Group Warm up 

Group Mobility 

Strength – EMOM x 9 – 3 strict press + 5% more than last week. 

WOD ( Workout of the Day ) 

For total calories

Row or bike

EMOM x 5: 30 second max calorie

EMOM x 5: 40 second max calorie

EMOM x 5: 45 second max calorie

EMOM x 5: 50 second max calorie

Goal is 200/250 Calories after the 20 minutes. 

12/28/22 – 221228

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

AMRAP x 25 minutes

Teams of 2, alternate full rounds

3 Hang power cleans – 135/95lbs

6 Shoulder to overhead

9 Burpees over the bar

12 Pull ups

 

Lv.2 – 95/65lbs 

POST WOD – Accumulate 50 back extensions. 

12/27/22 – 221227

Group Warm up 

Group Mobility 

Strength – Every 2:00 x 8 sets. Build to a heavy back squat with a three second pause at the bottom position. Compare to 11/8!

 

WOD ( Workout of the Day ) 

For time – 22 time cap

30-25-20-25-10

GHD Sit ups

100-80-60-40-20

Double unders

50-40-30-20-10

Wall balls – 20/14lbs

12/24/22 – 221224

Join us for our 12 days of Christmas workout! Holiday fun fan favorite workout!! Don’t forget to check our holiday hours on Facebook.

12/23/22 – 221223

Group Warm up 

Group Mobility 

Strength – EMOM x 7 – 2 deadlifts @ 30-40% conventional stance

WOD ( Workout of the Day ) 

For time – 18 minute time cap

15 dumbbell burpee’s box step overs – 24/20″ – 50/35lbs

15 Deadlifts – 275/185lbs

15 Squat cleans – 185/105lbs

15 Muscle ups

Lv.2 – 35/20lb dumbbells, 225/135lb deadlifts, 135/95lb cleans and chest to bar pull ups 

*All workouts can be scaled on an individual basis!

12/22/22 – 221222

Group Warm up 

Group Mobility 

Strength – EMOM x 9: 3 strict press @ 30-40%

WOD ( Workout of the Day ) 

3 rounds for time- 15 minute time cap

20/16 Calorie bike

25 Power Snatch – 75/55lbs

Lv.2 – 45/35lbs 

12/21/22 – 221221

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time with a partner

150/120 Calorie row

300 Double unders

75 Burpee box jump overs – 24/20″

300 Double unders

150/120 Calorie row

Post wod – 3 x 10-15 Ghd back extensions – rest 1:00 between sets. 

12/20/22 – 221220

Group Warm up 

Group Mobility 

Strength – 12 minutes to find a heavy front squat * 3 second pause at the rock bottom. compare to 11/15

WOD ( Workout of the Day ) 

for time – 15 minute time cap

150ft Dumbbell walking lunges

50 Alternating dumbbell hang snatch

150ft Dumbbell walking lunges

50 Dumbell hang power cleans

150ft Dumbbell walking lunges

50 Lateral hops over the dumbbell

150ft Dumbbell walking lunges

50 Dumbbell Deadlifts

*Single dumbbell for all movements

Rx – 50/35lbs 

Lv.2 – 35/20lbs