(248) 860-2898

4/1/24 – 240401

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 1 front squat *Build to a heavy single for the day.

WOD ( Workout of the Day ) 

For time – 18 minute time cap

42 Ghd sit ups

21 Front squats

30 Ghd sit ups

15 Front squats

18 Ghd sit ups

9 Front squats

Rx – 185/125 

Lv.2 – 135/95lbs 

Lv.3 – 75/55lbs + sit ups 

3/30/24 – 240330

Group Warm up 

Group Mobility 

Strength – 10 minutes to establish a heavy 1 rep max squat clean

WOD ( Workout of the Day ) 

 “Strict Elizabeth”

21 – 15 – 9

Squat cleans – 135/95lbs

Strict Dips

3/29/24 – 240329

Group Warm up 

Group Mobility 

Strength – EMOM x 122 Front squats @ 60%

WOD ( Workout of the Day ) 

AMRAP x 10 minutes

10 Double dumbbell box step overs – 24/20″ @ 35/20lbs

5 shuttle runs – 1 shuttle runs = 25ft down + 25ft back

Finisher: 2 sets 

30 seconds cobra stretch

30 seconds spiderman / Right

30 seconds spiderman / left

3/28/24 – 240328

Group Warm up 

Group Mobility 

Strength – Strict press, new set every 3 minutes: 10/8/8/6/6

WOD ( Workout of the Day ) 

For time – 20 minute time cap

12 Handstand push ups

25 Toe to bar

12 Handstand push ups

50 Alternating dumbbell snatch – 50/35lbs

12 Handstand push ups

25 Toe to bar

12 Handstand push ups

3/27/24 – 240327

Group Warm up 

Group Mobility 

Strength – EMOM x 8 minutes 

1.) 30 second plank *Forearms

2.) 30 second right side plank

3.) 30 second left side plank

4.) 30 second alternating single arm / single leg v ups

 

WOD ( Workout of the Day ) 

For time – 20 minute time cap

3,200m / 2 mile run

3/26/24 – 240326

Group Warm up 

Group Mobility 

Strength – Every 90 seconds, for 10 sets: 2 power snatch *Build to a challenging double for the day! focus on form over load.

 

WOD ( Workout of the Day ) 

Teams of 2, one partner working at a time.

16 minute AMRAP

20 burpees

4 rope climbs – 15ft

Lv.2 – Rope pulls to stand 

 

3/25/24 – 240325

Group Warm up 

Group Mobility 

Strength – 5 sets, every 2:00: 3 thrusters *Building in weight for a heavy triple on the day.

WOD ( Workout of the Day ) 

for time – 15 minute time cap

“Jackie”

1,000m Row

50 Thrusters – 45/35lbs

30 Pull ups

 

Finisher – 1:00 banded shoulder distraction / side 

3/23/24 – 240323

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, split the work equally

For time:

70 Calorie row

Then 

3 Round of:

400m Run together

50 Box jumps – 24/20″

50 Wall balls – 20/14lbs

Then 

70 Calorie row

3/22/24 – 240322

Group Warm up 

Group Mobility 

Strength – EMOM x 10 @ 50-55%

2 Deadlifts + 2 Hang power cleans

WOD ( Workout of the Day ) 

For time

20-18-16-14-12-10-8-6-4-2 Deadlifts 115/85lbs * complete 2 wall walks after every set

3/21/24 – 240321

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 3 strict press @ 50-55%

WOD ( Workout of the Day ) 

90 seconds of work – 90 seconds of rest *7 round cap

15/12 Calorie bike

AMRAP American kettlebell swings in the time remaining – 53/35lbs

Workout is over when you reach 150 swings