(248) 860-2898

5/1/24 – 240501

Group Warm up  

Group Mobility 

WOD ( Workout of the Day )

Every 5 minutes x 3 rounds

800m Run *record times

Every 3 minutes x 5 rounds

400m Runs *record times

 

 

all workouts can be scaled on an individual basis 

4/30/24 – 240430

Group Warm up 

Group Mobility 

Strength – 4 sets, every 5 minutes:

100m dumbbell farmers carry

10 dumbbell bench press

10 dumbbell rows / side

WOD ( Workout of the Day ) 

5 rounds for time – 20 minute time cap

20 Box jump overs – 24/20″

20 Push ups

20 Pull ups

Lv.2 – 20/15/15 

4/29/24-240429

Group Warm up

Group Mobility 

Strength – Front squats, every 3 minutes – 10/8/8/6/6 * Build in weight

WOD ( Workout of the Day ) 

7 x 1:00 rounds for reps

21 Double unders

7 Burpees

Max rep deadlifts – 315/225lbs

Rest 2 minutes between rounds

Lv.2 – 225/185lbs 

Lv.3 – 135/95lbs 

4/26/24 – 240426

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, one working at a time

3 Rounds

60 Calorie bike

60 Hang power cleans – 135/95lbs

60 Lateral jumps over barbell

2 Rounds 

100 Box jumps – 24/20″

100 Push ups

1 Round 

100 bar facing burpees

4/25/24 – 240425

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2

14 rounds for time, alternate every full round

15 Wall balls – 20/14lbs

100ft Sled push – 90/50lbs

4 Squat Cleans – 155/95lbs

Lv.2 – 95/65lbs 

Rx + 185/125lbs 

 

4/24/24 – 240424

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

AMRAP x 25 minutes – Teams of 2: break up other movements as needed

400m Row

50 American kettlebell swings – 70/53lbs

400m Single kettlebell farmers carry

4/22/24 – 240422

Group Warm up 

Group Mobility 

Strength – Every 2:00 x 7 sets: 2 hang squat cleans *Build in load.

WOD ( Workout of the Day ) 

Teams of 2 – run together, break up lunges as needed.

5 Rounds for time – 20 minute time cap

400m Run

40 Alternating lunges – dumbbells x 2 ( 50lbs /35lbs )

Lv.2 – 35/20lbs 

4/20/24 – 240420

Group Warm 

Group Mobility 

WOD ( Workout of the Day ) 

5 rounds

2:30 ON / 2:30 OFF

10 Squat Cleans – 95/65lbs

30 Lateral bar hops

max calorie machine in time remaining

Finisher – post workout EMOM x 12: 1 squat clean

4/19/24 – 240419

Group Warm up 

Group Mobility 

Strength – EMOM x 10: Two hang power snatch @ 50-55%

WOD ( Workout of the Day ) 

For time – 12 minute time cap

5-10-15-20-25

Bike cals

Dumbbell hang power snatch – R

Dumbbell hang power snatch – L

Rx – 35/25lbs 

Lv.2 – 25/15lbs 

4/18/24 – 240418

Group Warm up 

Group Mobility 

Strength – EMOM x 8: Three back squats @ 50-55%

WOD ( Workout of the Day ) 

3 Rounds for time – 14 minute time cap

50 Sit ups

50 Deadlifts – 135/95lbs

lv.2 – 75/55lbs 

Finisher – 2:00 couch stretch / per leg