(248) 860-2898

2/6/23-230206

Group Warm up 

Group Mobility 

Strength – 12 minutes to find a heavy behind the neck strict press *Clean grip. 

WOD ( Workout of the Day ) 

3 rounds for reps

1:00 Handstand push ups

1:00 Farmers hold with dumbbells – 50/35lbs

Rest 3 minutes between workouts 

3 rounds for reps

1:00 Dips

1:00 Dumbbell front rack hold – 50/35lbs

Lv.2 – 35/20lbs, push ups, dumbbell skull crushers.

2/4/23 – 230204

Group Warm up 

Group Mobility 

Strength – EMOM x 15: One power clean *Start light and add +5/10lbs every minute until failure. 

 

WOD ( Workout of the Day ) 

7 rounds

1:20 on

:40 Off/ rest

*Score is total calories completed! looking for consistency throughout all rounds. Choose a machine… Row, bike or ski.

2/3/23 – 230203

Group Warm up 

Group Mobility 

Strength – EMOM x 9: Two back squats @ 30-40% *Fast as possible with good form and technique. 

WOD ( Workout of the Day ) 

4 Rounds for reps

1:00 Max dumbbell box step ups – 50/35lbs & 20/24″

1:00 Calorie bike

1:00 Rest

 

Lv.2 – 35/20lbs 

*Post WOD – 3×25 back extensions, rest 1:30 between sets. 

2/2/23 – 230202

Group Warm up 

Group Mobility 

Strength – EMOM x 9: Three dumbbell bench press *Heavier than last week!

 

WOD ( Workout of the Day ) 

5 rounds for time – 18 minute time cap

75 Double unders

25 Push ups

Lv.2 – 1:00 double under practice 

Lv.3 – 75 singles + 15 push ups 

2/1/23 – 230201

Group Warm up 

Group Mobility 

Strength – Accumulate 2 minutes plank hold + 2 minutes handstand hold *You can break up however you see fit.

 

WOD ( Workout of the Day ) 

18.1 Open test

20 Minute AMRAP

8 Toe to bar

10 single arm dumbbell hang clean + Jerk – 50/35lbs

14/12 Calorie row

Lv.2 – 35/20lbs 

1/31/23 – 230131

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 7 sets: Three good mornings *Increase weight every set! Build to a heavy triple that is technically sound.

 

WOD ( Workout of the Day ) 

For time – 20 minute time cap

300 Wall balls – 20/14lbs

*Starting at 0:00 and every 2:00 minutes after, both athletes perform 7 burpees to a plate at the same time. You may not begin wall balls until both are done completing burpees.

1/30/23-230130

Group Warm up 

Group Mobility 

Strength – 12 minutes to find a heavy seated strict press! if possible +5lbs more from last recorded lift.

 

WOD ( Workout of the Day ) 

Teams of 2

15 minute AMRAP

60 Synchro sit ups

40 Box jumps – 24/20″

20 Chest to bar pull ups

Lv.2 – Jumping chest to bar pull ups 

*Post WOD – 5 minute EMOM: 1-5 Ring muscle ups / progressions 

1/28/23 – 230128

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“TK”

AMRAP x 20

8 Strict pull ups

8 Box jumps – 36/30″

12 American kettlebell swings – 70/53lbs

Lv.2 – Partner option 

1/27/23 – 230127

Group Warm up 

Group Mobility 

Strength – EMOM x 9: Three dumbbell bench press *Hammer/ neutral grip. *Heavier than last week. 

 

WOD ( Workout of the Day ) 

For time – 15 minute time cap

5 Muscle ups

100 Double unders

4

80 Double unders

3

60 Double unders

2

40 Double unders

1

20 Double unders

 

Lv.2 – Burpee pull ups x 2 rep count 

1/27/23 – 230127

Group Warm up 

Group Mobility 

Strength – EMOM x 7: Two sumo deadlifts +5% from last week. 

 

WOD ( Workout of the Day ) 

3/3/3/4 Intervals

Rest 1:15 after each interval

20/15 Calorie row

10 Burpees over the rower

Max deadlifts in time remaining – 315/225

Lv.2 – 225/155lbs 

Lv.3 – 185/105lbs