(248) 860-2898

2/17/20 – 200217

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 6 sets. 

2 Squat cleans + 2 Shoulder to overhead.

*Work on technique and proper positions! A push jerk is preferred, however a push press is acceptable for the day.

 

WOD ( Workout of the Day ) 

Every 3 minutes x 6 rounds.

18/12 Calorie bike

4 Squat Cleans

4 Shoulder to overhead

Rx 155/105lbs Lv.2 115/80lbs

2/14/20 – 200214

Group Warm up 

Group Mobility 

Strength – Deadlift 3.3.2.2.1.1.1 *New set every 3 minutes. 

Goal is to build to a heavy new PR!

WOD ( Workout of the Day ) 

1:30 on / 1:30 off x 7 rounds

200m Shuttle run x 10 trips

AMRAP Dumbbell snatch Rx 50/35lbs

Score = total dumbbell snatches

2/13/20 – 200213

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Team of 2

30 Minute AMRAP

100/80 Calorie assault bike

100 Back squats Rx 135/95lbs Lv.2 95/65lbs

100 Pull ups

100 Slam balls Rx 40/20lbs

2/12/20 – 200212

Group Warm up

Group Mobility 

Strength – Bench press 5.5.3.3.1.1 *New set every 2:30. 

Goal is to start light and build to a heavy single for the day!

 

WOD ( Workout of the Day ) 

For time: *15 minute time cap.

42-30-18

Calorie Row

21-15-9

Handstand push ups

2/11/20 – 200211

Group Warm up 

Group Mobility 

Strength – 15 minute power clean EMOM 

WOD ( Workout of the Day ) 

3 Rounds for time: 13 minute time cap*

20 Toe to bar

15 Burpees

10 Hang power clean Rx 135/95lbs Lv.2 95/65lbs

 

 

2/10/20 – 200210

Group Warm up 

Group Mobility 

Strength – 15 minutes to establish a NEW 1 rep max back squat! 

*Start with the barbell and hit 5-10 reps. Add 30-50lbs and hit 3 reps. Add 30-50lbs and hit 3 more reps…. continue to add 10-20lbs for singles until you can no longer lift the weight.

Between heavy single attempts please take 1-2 minutes between reps.

 

WOD ( Workout of the Day ) 

10 Rounds for time: * 16 minute time cap.

30 Double unders

12 Wall balls Rx 20/14lbs

2/8/20 – 200208

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Three rounds for total reps

1 minute at each station

 

1.) Slam balls Rx 40/20

2.) Sumo deadlift high pull Rx 75/55lbs

3.) Box jumps Rx 24/20″

4.) Push press Rx 75/55lbs

5.) Rowing for calories

6.) Rest

2/7/20 – 200207

Group Warm up 

Group Mobility 

Strength – 5×1 Back squat, every 2:15. 

-10% less than Mondays weight.

 

WOD ( Workout of the Day ) 

For time:

21-15-9

Dumbbell squat cleans Rx 50/35lbs Lv.2 35/20lbs

Deficit push ups ( hands on the dumbbells )

 

Deadlift: 3×3 +5lbs, every 2:15. 

2/6/20 – 200206

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

0:00 – 15:00: 3 rounds for time. 

25/20 Calorie bike

100 Double unders

15:00 – 30:00: 3 rounds for time. 

30 Russian kettlebell swings Rx 70/53lbs

20 V-ups

10 Handstand push ups

30:00 – 35:00: Row for total distance 

Row for meters

2/5/20 – 200205

Group Warm up 

Group Mobility 

Strength – 3×3 Back squat, every 2:15. 

-20% less than Mondays weight.

WOD ( Workout of the Day ) 

For time: 16 minute time cap.

27-21-15-9

Calorie row

 Kettlebell Goblet squat Rx 53/35lbs

Pull ups

 

EXTRA: Press 3×3 +5lbs, every 2:15.