(248) 860-2898

12/29/23 – 231229

Group Warm up 

Group Mobility 

Strength 

Every 4 minutes x 4 rounds:

1:00 Sandbag hold – 100/80lbs + 20 GHD back extensions

WOD ( Workout of the Day ) 

5 Sets for reps

2:00 Clock

200m Run + Max russian kettlebell swings in time remaining – 53/35lbs

Rest 2:00 

Finisher 

:30 couch stretch / side

:30 Foam roll upper back

:30 foam roll lats / side

12/28/23 – 231228

Group Warm up 

Group Mobility 

Strength – Bench press, every 2:00 building to a heavy single on the day.

10-8-6-4-2-1

 

WOD ( Workout of the Day ) 

Teams of 2, one working at a time

23 Minute AMRAP

23 box jump over – 24/20″

23 Power snatch – 95/65lbs

23 Front rack lunges – 95/65lbs

23 Sit ups

23 Calorie bike

 

Lv.2 – 75/55lbs 

12/27/23 – 231227

Group Warm up 

Group Mobility 

Strength – Back squat 10 sets: 2 reps every 90 seconds *Increase to a challenging double for the day.

WOD ( Workout of the Day ) 

AMRAP x 14 minutes

60 Calorie row

50 Toe to bar

40 Wall balls – 20/14lbs

30 Power cleans – 135/95lbs

20 Muscle ups

Lv.2 – 95/65lbs + Hanging knee raises & pull ups 

12/23/23 – 231223

Group Warm up

Group Mobility 

WOD ( Workout of the Day ) 

12 Days of Christmas, complete like the song.. 1, 2+1, 3+2+1 etc. All barbell movements are 135/95lbs RX, Lv.2 95/65lbs and if you’re looking for a challenge 185/115lbs RX+

*40 minute time cap

1. Clean & jerk

2. Muscle ups / Chest to bar pull up

3. Box jump – 24/20″

4. Deadlift

5. Burpees

6. Pistols

7. Handstand push ups / Hand release push ups

8. Toe to bar

9. Wall ball shots – 20/14lbs

10. Hang power cleans

11. Slam balls – 20/40lbs

12. 1200m Row / ski  or 4 mile bike

12/22/23 – 231222

Group Warm up 

Group Mobility 

Strength – Every 45 seconds x 8 sets: 3 strict press @ 50-55%

WOD ( Workout of the Day ) 

5 Rounds for time – 15 minute time cap

15 Push jerk – 95/65lbs

12 Chest to bar pull ups

9 sumo deadlift high pull – 95/65lbs

Lv.2 – 75/55lbs 

Lv.3 – 65/45lbs 

12/21/23 – 231221

Group Warm up 

Group Mobility 

Strength – Every 1:00 x 12 sets: 2 front squats @ 50-55%

WOD ( Workout of the Day ) 

AMRAP x 15 minutes

10 Wall balls – 20/14lbs

10 Toe to bar

10 Box jumps – 30/24″

Lv.2 – knee to elbow + 24/20″ 

Finisher: 2:00 foam roll quads / side + 1:00 cobra stretch 

 

12/20/23 – 231220

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

AMRAP 2 Minutes 

Row 250m then AMRAP burpees

Rest 2 minutes

AMRAP 4 Minutes 

Row 500m then AMRAP burpees

Rest 4 minutes 

AMRAP 6 minutes 

Row 1,000m then AMRAP burpees

Rest 4 minutes 

3 Rounds for time

30 Calorie row + 15 burpee box jumps – 24/20″

12/19/23 – 231219

Group Warm up 

Group Mobility 

Strength – 4 sets, new set every 6 minutes *Building 

10 Close grip bench press

10 bent over rows

10 strict handstand push ups

 

WOD ( Workout of the Day ) 

For time – 12 time cap

21-15-9 Kettlebell swings – 70/53lbs

100-100-100 Double unders

Lv.2 – 53/35lbs + 150 singles each set 

 

Finisher – 100 ring push ups *Every break do 10 GHD sit ups

12/18/23 – 231218

Group Warm up 

Group Mobility 

Strength – 10 sets: 2 deadlifts every 2 minutes *Building to a heavy double for the day.

 

WOD ( Workout of the Day ) 

For time – 20 minute time cap

2,000m Row

50 Alternating single leg squats

30 Hang cleans – 225/135lbs

lv.2 – pistols to a target 155/105lbs 

lv.3 – Alternating reverse lunges 95/65lbs 

Finisher – 1:00 frog stretch + 1:00 couch stretch / side