(248) 860-2898

3/18/19 – 190318

Group Warm up 

Group Mobility 

Strength 

Front squat 5×3  – Build to a heavy triple. Rest 2 minutest between sets!

 

WOD ( Workout of the Day ) 

Every 3 minutes, for 15 minutes – 5 rounds.

15/12 Calorie row + 10 Dumbbell thrusters Rx 50/35lbs Lv.2 35/20lbs

 

3/13/19-190313

Group Warm up 

Group Mobility 

Strength 

15 minutes to build to a heavy back squat for the day! rest as needed between attempts.

3 Giant sets of:

1:00 Bag hold – heavy as possible + 50 Banded good mornings + 10 Dumbbell bent over rowers ( each side )

– Rest 2 minutes between sets –

WOD ( Workout of the Day ) 

12 minute AMRAP

20 Wall balls  20/14lbs

16 Alternating dumbbell snatch  50/35lbs

12 Push ups

8 Shuttle runs

3/12/19 – 190312

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for 12 minutes.

2 Deadlifts @ 60-70%

 

WOD ( Workout of the Day ) 

5 minute AMRAP

12 Kettlebell swings – American 53/35lbs

12 Box jump overs  24/20″

12 Chest to bar pull ups / 6 ring muscle ups – RX+

Rest 5 minutes 

5 minute AMRAP

12 Deadlifts 185/135 Rx

12 Calorie row

Rest 3 minutes 

100 GHD sit ups / 150 ab mat sit ups – for time.

3/11/19 – 190311

Group Warm up 

Group Mobility 

Strength 

12 minutes to find a heavy power snatch for the Day!

Then – 4×2 Power snatch @ 80-82% of todays heavy lift – rest 1:30 between doubles.

WOD ( Workout of the Day ) 

5 Rounds – 2 minutes on / 1 off

15/10 Calorie bike + max effort bar facing burpees

*Score is total number of burpees completed.

3/7/19 – 190307

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Every 5 minutes for 25 minutes.

row 500m + 1 round of Cindy.

3/6/19 – 190306

Group Warm up 

Group Mobility 

Strength 

3×5 Front squat @ 60-70%  – Rest 2:00 between sets.

WOD ( Workout of the Day ) 

Tabata remix! Full tabata on each movement – 8 rounds of 20 seconds of work and 10 seconds of rest! Your score is total number of reps completed at each movement.

1.) Assault bike calories

2.) Push press 95/65lbs

3.) Sit ups RX+ GHD

 

*Rest one minute between stations.

*All 8 rounds are completed with the assault bike before moving on to the push press.

3/4/19 – 190304

Group Warm up 

Group Mobility 

Strength 

Back squat 8×3 @ 80-85% – Rest 1:30/2:00 between sets.

 

WOD ( Workout of the Day ) 

12 minute AMRAP 

4 shuttle runs

30 Wall balls

15 Russian kettlebell swings Rx 53/35lbs

2/28/19 – 190228

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, split equally.

Each round for time! 11 minute time cap each round.

Row 1000m

Bike 70/56 Calories

Run x 20 shuttles – down and back is 1.

– Rest 3 minutes –

 

2/27/19 – 190227

Group Warm up 

Group Mobility 

Strength 

Deadlift – 4×5 Start @ 50% – rest 2/2:30 between sets.

*Focus on a perfect start position and staying in your hamstrings and glutes.

 

WOD ( Workout of the Day ) 

AMRAP 14 minutes

19 Russian kettlebell swings Rx 53/35lbs

11 Power cleans Rx 135/95lbs

19 Sit ups

11 Shoulder to overhead Rx 135/95lbs

*All workouts can be scaled on an individual basis!

 

2/26/19 – 190226

Group Warm up 

Group Mobility 

Strength 

Back squat – 8×2 Start @ 70% and build throughout the sets. Rest 1:30/2:00 between doubles.

 

WOD ( Workout of the Day ) 

3 Rounds for total rounds and reps:

3 minutes on – 1 minute off x 3 rounds

45 double unders

10 Pull ups / Rx+ 5 BMU

15 Goblet squats Rx 53/35lbs

*Start Fresh each AMRAP.