(248) 860-2898

3/25/23 – 230325

9:00AM WOD 

AMRAP x 25 minutes

2-4-6-8-10-12-14 etc…

Calorie bike *Continue to add 2 reps to each bike calorie ride until the time is up! Do 5 slam balls after every set – 40/20lbs

10:00AM WOD 

AMRAP x 3

7 Dips

10 KB Sumo deadlift highpull – 53/35lbs

REST 5 MINUTES 

AMRAP x 3

7 Pull ups

10 KB single arm thrusters – 5R/5L @ 53/35lbs

Finisher: 12 minute cap 

40 GHD back extensions

40 Kettlebell side bends

40 Weighted GHD back extensions – 40/20lbs

40 Kettlebell side bends

3/24/23 – 230324

Group Warm up 

Group Mobility 

Strength – EMOM x 7: 3 sumo deadlifts @ 30-40% *Move the weight as quickly as possible with solid mechanics.

 

WOD ( Workout of the Day ) 

AMRAP x 10

2 Hang power cleans + Jerks – 155/105lbs

4 Box jumps – 24/20″

8 Push ups

Finisher – Every 2:00 x 5 sets: 2 touch & go power cleans *Build in weight. 

 

3/23/23 – 230323

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 3 GHD Sit ups – 40/20lbs *Fast as possible! Brace hard!!

 

WOD ( Workout of the Day ) 

4 x 4:00 Rounds for reps with a partner.

400m Run

40 Double unders

Max calorie row in the time remaining

– Rest 1:00 between rounds –

Both partners run together, do 40 double unders at the same time.. synchro and switch as needed to accumulate as many calories on the rower in the time remaining.

3/22/23 -230322

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

Partner “The Seven”

7 Rounds for time – 30 minute time cap

10 Handstand push ups

10 Push press – 135/95lbs

10 Knee to elbows

10 Deadlifts – 245/165lbs

10 Push ups

10 Kettlebell swings – 70/53lbs

10 Pull ups

*Break up as needed

Lv.2 – 95/65lbs + 155/105lbs + 53/35lb kb 

 

Finisher – foam roll quads 2:30 each leg: 5 minutes total. 

3/21/23 – 230321

Group Warm up 

Group Mobility 

Strength – Every 2 minutes, for 7 sets: Back squat

3/3/2/2/2/1/1 *Build to a heavy single for the day! Record your highest successful lift.

 

WOD ( Workout of the Day ) 

For time – 15 minute time cap

21-18-15-12-9-6-3

Dumbbell squats – 50/35lbs

Dumbbell facing burpees

*Use two dumbbells

Lv.2 – 35/20lbs 

Lv.3 – 15/10lbs 

Finisher – Max effort banded / belt squat march *One kettlebell 53/35lbs. Record your time! 

3/20/23-230320

Group Warm up 

Group Mobility 

Strength – Every 1:30 x 9 sets: Seated shoulder press

5/5/3/3/3/1/1/1/1 *Build to a heavy single for the day! Record your highest successful lift.

WOD ( Workout of the Day ) 

For time – 17 minute time cap

10 Ring muscle ups

150ft Single dumbbell overhead walking lunges – 50/35lbs

1,000/800m Row

150ft Single dumbbell overhead walking lunges – 50/35lbs

10 Ring muscle ups

Lv.2 – 35/20lbs + Jumping ring muscle ups 

Lv.3 – 25/15lbs + Chest to bar pull ups 

 

Finisher – 50 GHD sit ups + 50 Russian twist * 10 minute time cap 

3/18/23 – 230318

Group Warm up 

Group Mobility 

Strength – 10 Minutes to find a heavy Clean + Jerk for the day! Power clean is fine and shoulder to overhead any style is good as well. whatever allows you to lift the most weight.

 

WOD ( Workout of the Day ) 

AMRAP x 15

Teams of 2

5-10-15-20 etc…

clean + Jerk – 185/125lbs

Synchro sit ups

Synchro box jump overs – 24/20″

continue to add 5 reps to each movement

Clean and jerks can be spit up however you see fit

LV.2 – 135/95lbs 

3/17/23 – 230317

Group Warm up 

Group Mobility 

Strength: EMOM x 7 – 3 conventional deadlifts @ 30-40% *Focus on speed or technique.

WOD ( Workout of the Day ) 

Team of 2

For time:

40 Hang power cleans – 225/155 RX

80 Pistols – alternating

3,000/2,000 Row

Lv.2 – 155/105 + Pistols to a target 

Lv.3 – 75/55lbs + Reverse lunges 

3/16/23 – 230316

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 Strict handstand push ups Lv.2 – pike handstand push ups

WOD ( Workout of the Day ) 

5 rounds for reps – rest 1 minute after every round

2:15 ON

Row 500/400m

Time remaining max effort double unders

3/15/23 – 230315

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time – 25 minute cap

100 Burpee pull ups * Every ten reps stop and do 10 shuttle runs

 

Lv.2 – 100 target burpees above your extended reach 

 

Finisher – 400m KB front rack carry – 53/35lbs *One kettlebell only. Alternate as needed.