(248) 860-2898

3/1/24 – 240301

24.1 Will be taking place for all classes, however Friday Night Lights starts at 4:00pm -7:00pm 

Please arrive and sign up on the white board to be place in a heat for Friday Night Lights!! Good luck to all members.

2/29/24 – 240229

Group Warm up 

Group Mobility 

Strength – EMOM x 12 minutes: 4 Tall box jumps – 30/24″

WOD ( Workout of the Day ) 

EMOM x 20 minutes

1.) 2 Wall walks

2.) 12/8 Calorie Bike

3.) 20 sit ups

4.) Rest

2/28/24 – 240228

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

5 x 2:00 Rounds

12 Calorie row

24 Double unders

Max wall ball shots in time remaining

Rest 2 minutes after each round 

Finisher – 2 rounds: 1:00 banded hip distraction + 1:00 pigeon stretch / side 

2/27/24 – 240227

Group Warm up 

Group Mobility 

Strength – Every 3 minutes, for 5 sets: 10 Bench press + 10 Dips *Build in weight to a challenging set.

 

WOD ( Workout of the Day ) 

3 rounds for time, including rest – 20 minute time cap

300m Run or row

rest 30 seconds

200m Run or row

rest 1:00

100m Run or row

rest 1:30

 

2/26/24 – 240226

Group Warm up 

Group Mobility 

Strength – Every 3:00 x 6 sets: 4 back rack reverse lunges *Build to a heavy set for the day.

WOD ( Workout of the Day ) 

Team of 2 – AMRAP 18 minutes

20 Thursters – 95/65lbs

Run 400m Together

Lv.2 – 75/55lbs 

Finisher – 2 sets: 30 second scorpion stretch + 30 second pigeon stretch / side 

2/24/24 – 240224

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

AMRAP 5 minutes – 0:00-5:00 

1 sandbag cleans – 100/80lbs

3 bench press – 115/85lbs

2

6

3

9 etc….

AMRAP 5 minutes – 10:00 – 15:00 

3 dumbbell snatch + 6 sit ups + 9 Box jumps

AMRAP 5 minutes – 20:00 – 25:00 

2 Thrusters – 115/85lbs

2 burpees over the bar

4

4

6

6 etc…

AMRAP 5 minutes – 30:00 – 35:00 

20 American kettlebell swings – 53/35lbs

20 Hand release push ups

 

2/23/24 – 240223

Group Warm up 

Group Mobility 

Strength – EMOM x 8: 3 Front squats @ 50-55%

WOD ( Workout of the Day ) 

15 minute EMOM

1.) 10 Dumbbell box step overs – 35/20lbs 24/20″

2.) 200m Row

3.) Rest

Finisher – 100 Banded hamstring curls 

2/22/24 – 240222

Group Warm up 

Group Mobility 

Strength – EMOM x 10: Three strict press @ 50-55%

WOD ( Workout of the Day ) 

AMRAP x 15 minutes

10 Toe to bar

15 Russian kettlebell swings – 70/53lbs

200m Run

Lv.2 – hanging knee raises + 53/35lb kb 

Finisher: 8 sets – 20 on / 20 off Plank hold 

2/21/24 – 240221

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, one person working at a time

5 Rounds for time

50/40 Calorie bike

40 Burpee box jumps – 24/20″

30 Pull ups

Lv.2 – 20 pull ups + 30 Burpee box jumps 

2/19/24 – 240219

Group Warm up 

Group Mobility 

Strength – Every 4 minutes x 5 sets:

5 Bench press + 5 strict / weighted dips

WOD ( Workout of the Day ) 

Every 2 minutes x 5 rounds

6 Box jumps – 30/24″

12 Push ups

Max calorie row in the time remaining

Rest 2 minutes between rounds 

Finisher: 150 Banded face pulls