(248) 860-2898

2/1/24 – 240201

Group Warm up 

Group Mobility 

Strength – EMOM x 8: 3 hang power snatch @ 50-55%

WOD ( Workout of the Day ) 

10 Rounds for time – 22 minute time cap

10 Hand release push ups

5 single arm kettlebell push jerk – 53/35lbs

5 Single arm kettlebell push jerk – 53/35lbs

10 Kettlebell sumo deadlift high pull – 53/35lbs

LV.2 – 35/20lbs 

1/31/24-240131

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

AMRAP x 30 minutes

Teams of 2, alternate movements as needed. one person working at a time.

100m Farmers carry – 53/35lb kettlebells

400m Row

40 Slam balls – 40/20lbs

1/30/24 – 240130

Group Warm up 

Group Mobility 

Strength –  Every 2:30 x 6 sets: 3 Deadlifts *Building to a heavy triple for the day.

WOD ( Workout of the Day ) 

3 x 2:00 Rounds

12 Front squats – 155/105lbs

max burpee box jump overs – 24/20″

Rest 2 minutes 

Lv.2 – 115/75lbs 

Lv.3 – 75/55lbs 

1/29/24 – 240129

Group Warm up 

Group Mobility 

Strength – Every 3 minutes, for 5 sets: 10 Bench press + 10-15 Sit ups *Increasing weight every set if possible.

WOD ( Workout of the Day ) 

5 Rounds for time – 15 minute time cap

25 American kettlebell swings – 53/35lbs

10 Chest to bar pull ups

Lv.2 – pull ups 

Lv.3 – jumping pull ups 

1/27/24-240127

Group Warm up 

Group Mobility 

WOD ( Workout of The Day ) 

AMRAP x 15 minutes

25 Thrusters – 95/65lbs

25 Toe to bar

25 Box jumps – 24/20”

25 Dips

1/26/24 – 240126

Group Warm Up 

Group Mobility 

Strength – EMOM x 8: 3 Front squat at 50-55%

 

WOD ( Workout of the Day ) 

5 sets for max calories

3 minutes assault bike

rest 2 minutes after each set 

1/25/24- 240125

Group Warm up

Group Mobility 

strength – Every 45 seconds, for 12 sets: 2 hang power snatch at 50-55%

 

WOD ( Workout of The Day ) 

for time

30-20-10

Burpees

chest to bar pull ups

Alternating dumbbell snatch – 50/35

1/24/24-240124

Group Warm Up 

Group Mobility 

WOD ( Workout of The Day ) 

Teams of 2

4 rounds for time

1,000m Row

50 sit ups

30 Handstand push ups

Lv.2 – pike handstand push ups

1/23/24-240123

Group Warm up 

Group Mobility

Strength – Every 2:00 x 6 sets: Deadlifts

5/5/3/3/1/1 add weight every set and build to a tough single for the day!

WOD ( Workout of The Day ) 

5 rounds for time

20 Alternating front rack lunges – 75/55lbs

20 Russian kettlebell swings – 53/35lbs

50 Double unders

1/22/24-240122

Group Warm up 

Group Mobility 

Strength – Every 2 minutes, 5 sets: 3 push jerk * increase weight and find a heavy set for the day.

WOD ( Workout of The Day ) 

for time: 22 minute time cap

75/60 Calorie row

21 Push Jerk – 135/95lbs

75/60 Calorie row

15 Push Jerk – 185/125lbs

75/60 Calorie row

9 Push Jerk – 225/155lbs

Lv.2 – 95/65lbs, 115/75lbs, 135/95lbs