(248) 860-2898

7/18/24 – 240718

Group Warm up 

Group Mobility 

Strength – 5 sets, rest 2 minutes after each set

3 Weighted pull ups + 3 weighted dips

WOD ( Workout of the Day ) 

21-15-9

Pull ups

Power Cleans – 135/95lbs

burpees

 

7/17/24 – 240717

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

3 Rounds for time with a partner

800m Run *Both athletes run together

30 Shoulder to overhead – 135/95lbs

60 Walking lunges

90 Double unders

Lv.2 – 115/75lbs + 180 single unders 

7/16/24 – 240716

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 100ft sled push 90/50lbs *Fast as possible

WOD ( Workout of the Day ) 

For time – 20 minute time cap

10-20-30-40-50

ab mat sit ups

100-200-300-400-500m

Row meters

*Perfrom a 100m dumbbell farmers carry after each set – 50/35lbs 

7/15/24 – 240715

Group Warm up 

Group Mobility 

Strength – Every 2:30 x 7 sets: 3 hang power cleans *Building to a heavy set

WOD ( Workout of the Day ) 

3 Rounds for time

30 hang power cleans – 115/75lbs

30 bar facing burpees

Lv.2 – 75/55lbs + 20 burpees 

7/13/24 – 240713

Group Warm up 

Group Mobility 

0:00 – 15:00 ( For time ) 

50 Calorie row

50 Alternating dumbbell snatch – 50/35lbs

50 Box jump overs – 24/20″

15:00 – 30:00 ( 3 rounds for time ) 

400m Row

400m Run

30:00 – 42:00 ( 12 minute EMOM ) 

1.) 15 Dumbbell bench press – 50/35lbs

2.) 15 GHD sit ups

7/12/24 – 240712

Group Warm up 

Group Mobility 

Strength – EMOM x 8: 2 Front squats @ 60-65%

WOD ( Workout of the Day ) 

For Time: 

At 0:00 

12 Squat cleans – 155/105lbs

36 Pull ups

12 Squat cleans

At 12:00

6 Squat cleans – 185/125lbs

18 chest to bar pull ups

6 Squat cleans

Lv.2 – Male 115 for weight one & 135 for weight two 

Female 85 for weight one & 105 for weight two 

 

7/11/24 – 240711

Group Warm up 

Group Mobility 

Strength – EMOM x 10: 3 Push press @ 60-65%

WOD ( Workout of the Day ) 

3 Rounds for time

Run 400m

10 Push press – 135/95lbs

15 Box jumps – 30/24″

Lv.2 – 115/85lbs + 24/20″ 

7/10/24 – 240710

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time – 40 minute time cap

100 Wall balls – 20/14lbs

90 Double unders

80 Ghd sit ups

70 American kettlebell swings – 53/35lbs

60 Calorie bike

50 Push ups

40 Kb snatch – 20R/20L

30 Burpees

20 Power Cleans – 135/95lbs

10 Thrusters – 135/95lbs

7/9/24 – 240709

Group Warm up 

Group Mobility 

Strength – Every 2:30 x 5 sets: 5 Deadlifts *Build to a tough set

WOD ( Workout of the Day ) 

4 Rounds of

2:30 ON / 2:30 OFF

10 Sandbag cleans over the shoulder – 150/100lbs

Max calorie row in time remaining

LV.2 – 100/80lbs 

7/8/24 – 240708

Group Warm up 

Group Mobility 

Strength – 12 minutes to build to a heavy bench press single for the day

WOD ( Workout of the Day ) 

“Strict Lynne”

5 rounds for max reps

Body weight bench press

Strict Pull ups

Rest 2 minutes after each round 

Lv.2 – .75 Bodyweight 

Lv.3 – .5 Bodyweight