(248) 860-2898

10/28/2020 – 201028

Group Warm up 

Group Mobility 

Strength 

2×5 Back squat @ 80% of Mondays weight – Rest 2:00 between sets.

 

WOD ( Workout of the Day ) 

EMOM X 20 Minutes – Alternate movements every minute.

1.) 8-10 Double dumbbell step over – 24/20″

2.) 8-15 Calorie assault bike

RX 50/35lbs 

Lv.2 35/20lbs 

 

10/27/2020 – 201027

Group Warm up 

Group Mobility 

Strength 

Every 30 seconds x 5 – 1 Clean and jerk.

REST 60 Seconds 

4 rounds

 

WOD ( Workout of the Day ) 

For time: 20 minute time cap

1500m Row

-into-

5 Rounds of:

10 Bar muscle ups / pull ups

7 Shoulder to overhead Rx 155/105lbs  Lv.2 95/65lbs

 

 

10/26/2020 – 201026

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes, for 5 rounds – 5 Back squats @ 90% of Fridays 5RM.

*It should be heavier than last Mondays 5×5!

 

WOD ( Workout of the Day ) 

For time: *13 minute time cap

40-30-20-10

Wall Balls – 20/14Lbs

Russian kettlebell swings – 53/35lbs Rx+ 70/53lbs

 

10/23/2020 – 201023

Group Warm up 

Group Mobility 

Strength 

15 Minutes to find a 5 rep max back squat! Rest as needed between attempts.

WOD ( Workout of the Day ) 

5 minutes of work / 2 minutes rest x 3 rounds

400m Run

15 Strict Press

15 Pull ups

Max machine calorie in time remaining

Rx + 95/65lbs 

Rx – 75/55lbs 

Lv.2 45/35lbs 

10/22/2020 – 201022

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 3

2 working: 1 person is always rowing, 1 person working on the AMRAP and one resting! You may switch on and off the rower as you wish!

 

25 minute AMRAP

100 Burpees to a plate – 45/25lb

100 Dumbbell snatch – 50/35lbs

100 Toe to bar

100 Box jump overs – 24/20″

100 Russian Kettlebell swings – 53/35lbs

 

*Score is total meters completed and the end of the workout + total rounds and reps in the AMRAP.

10/21/2020 – 201021

Group Warm up 

Group Mobility 

Strength 

2×5 Back squat @ 80% of Mondays weight – Rest 2:00 between each set.

 

WOD ( Workout of the Day ) 

For time: 15 minute time cap

21-15-9-9-15-21

Wall ball shots – 20/14lbs

Dumbbell deadlifts – 50/35lbs

Double unders x 3

 

 

10/20/2020 – 201020

Group Warm up 

Group Mobility 

Strength – Every 2:30 x 4 sets. 

4 single leg dumbbell RDL each leg + 8 Dual dumbbell bent over rows.

WOD ( Workout of the Day ) 

EMOM X 25

1.) 100m Run

2.) 20 Slam balls – 40/20lbs

3.) 12 Hang power cleans – Rx 155/105lbs Lv.2 135/95lbs

4.) 10 Burpee box jump overs – 24/20″

5.) Rest

 

10/19/2020 – 201019

Group Warm up 

Group Mobility 

Strength 

Back squat 5×5 @ 55-60% of your 1rm

*New set every 3:00

WOD ( Workout of the Day ) 

Every 3:30 x 6rds

15/12 Calorie bike

10-15 Handstand push ups / Hand release push ups

9 Dumbbell shoulder to overhead  – Rx 55/35lbs  Lv.2 35/20lbs

10/17/2020 – 201017

Group Warm up 

Group Mobility 

Strength 

One power snatch… every 20 seconds x 5 rounds @ 60-70%

Rest 1:30 x 3 rounds 

WOD ( Workout of the Day ) 

3 rounds for total reps:

1:00 – wall balls

1:00 – burpees

1:00 – Box jumps 20″

1:00 – Split jumps

1:00 – Row for calories

1:00 – Rest

10/16/2020 – 201016

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 rounds

4 Bench press + 5 Strict pull ups

*The 9 reps shouldn’t take more than 1 minute. Increase weight every round and you can use any grip you please for the pull ups. 

 

WOD ( Workout of the Day ) 

“Grace”

For time: *7 minute time cap.

30 Power clean & Jerks

Rx 135/95lbs Lv.2 115/85lbs