(248) 860-2898

3/1/23 – 230301

Group Warm up 

Group Mobility 

Strength – Every 90 seconds x 9 sets: 5,5,3,3,3,1,1,1,1 – Hi hang power snatch *Rep count is as written for each 90 second interval. The reps wave from 5 to 3’s and finish with singles. Weight should increase as reps drop but this is a submax effort throughout.

 

WOD ( Workout of the Day ) 

3 rounds for time

400 run

80 double unders

40 Walking lunges

 

 

 

2/28/23 – 230228

Group Warm up 

Group Mobility 

Strength – Every  2:30 x 5 sets: 3 rep front squat *Increase and build to a top set for the day!

WOD ( Workout of the Day ) 

5 Round for time – 15 minute time cap

15 Deadlifts – 225/155lbs

:30 L hang hold

Lv.2 – 155/105lbs + Knees bent hang hold 

2/27/23 – 230227

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 7 sets: 5 push press *Increase weight every set.

WOD ( Workout of the Day ) 

3 rounds for reps:

1:00 Box jumps 30/24″

1:00 Double kettlebell push press 53/35lbs

1:00 GHD Sit ups

 

Lv.2 – 35/20lbs kb + GHD parallel + 24/20″ 

 

2/25/23 – 230225

We will have our metcon class at 9:00am – WOD posted in private Facebook group.

10:00am will be last call for open workout 23.2 / alternate workout available for others who wish!

2/23/23 – 230223

Group Warm up 

Group Mobility 

Strength – EMOM x 9 minutes: 3 dumbbell bench press *Tempo 3/3/1/0 each rep. Last week on this wave.

 

WOD ( Workout of the Day ) 

4 rounds for time – 20 TC

200m Shuttle run – 10 trips

500/400m Row

 

2/22/23 – 230222

Group Warm up 

Group Mobility 

Strength – 20 minute time cap. 

4 sets: rest 2 minutes between each. 

:30 Handstand hold

10 Single leg box jumps / per leg

50ft Handstand walk

WOD ( Workout of the Day ) 

AMRAP x 5

10 Dumbbell snatch – 50/35lbs

20 Box jump overs – 24/20″

30 Kipping pull ups

REST 5 MINUTES 

AMRAP x 5

10 Dumbbell snatch – 50/35lbs

20 Box jump overs – 24/20″

30 Strict pull ups

2/21/23 – 230221

Group Warm up 

Group Mobility 

Strength – Every 2:30 x 5 sets: 3 rep back squat *Build each set to a heavy triple for the day! Record your top set. 

WOD ( Workout of the Day ) 

EMOM x 20

1.) 15/12 Calorie machine

2.) 40 double unders / :40 seconds double practice

3.) 20 Alternating split jumps

4.) Rest

Rx+ – 18/14 Calorie machine 

2/20/23 – 230220

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 7 sets: 5 rep strict press *Increase each set to a heavy 5 for the day! Record your record.

 

WOD ( Workout of the Day ) 

AMRAP x 15 minutes with a partner

10 Shoulder to overhead – 155/105lbs

15 synchronized bar facing burpees

Lv.2 – 115/75lbs 

2/18/23 – 230218

9:00am class will be posted into private Facebook group!

10:00am class will be a last call for 23.1 and if you would like to do another workout coach will have one separate from the open workout available.