(248) 860-2898

6/10/23 – 230610

Group Warm up 

Group Mobility 

WOD ( Workout of the DAY )

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 ) 

250m Row

400m Run

30:00 – 42:00 ( 12 minute EMOM ) 

1.) 15 GHD sit ups

2.) 15 Dumbbell bench press -50/35lbs

6/9/23 – 230609

Group Warm up 

Group Mobility 

Strength – EMOM x 12 minutes: 3 sumo deadlifts @ 60-70%

 

WOD ( Workout of the Day ) 

AMRAP x 10 minutes

Wall balls – 20/14lbs

perform a dumbbell 100ft farmer carry after every 20 reps! 50/35lbs

6/8/23 – 230608

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 6 sets: 3 Hang power snatch *Building in weight. 

WOD ( Workout of the Day ) 

For time – 10 minute time cap

21-15-9

Hang power snatch

Toe to bar

95/65lbs – RX 

75/55lbs – Lv.2 

6/7/23 – 230607

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

for time with a partner – 35 minute time cap

1,600m Run *Split the runs, one person working at a time.

RIGHT INTO 

50 Curtis press complex – 95/65lbs lv.2 – 75/55lbs

Curtis press Is one power clean + front rack lunge left + front rack lunge right + push press

*Both partners do 4 burpees every minute on the minute during this portion!

RIGHT INTO 

1,600/1,300m Row

 

6/6/23 – 230606

Group Warm up 

Group Mobility 

Strength – Back squat: 5/5/3/3/1/1/1 *Increase weight though the sets! New set every 2 minutes. 

 

WOD ( Workout of the Day ) 

5 Rounds for time

40 Double unders

30 Russian kb – 53/35lbs

20 Box jumps – 24/20″

 

Finisher – 2 minute quad smash each leg. 

6/5/23 – 230605

Group Warm up 

Group Mobility 

Strength – Every 1:30 x 7 sets: 1 bench press *Build up to a heavy single for the day!

 

WOD ( Workout of the Day ) 

EMOM x 10 minutes

7 Dumbbell strict press -50/35lbs

AMRAP bike cals in time remaining

 

Finisher: 3 sets: 8 barbell bent over rows – 155/105lb

6/3/23 – 230603

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

EMOM x 20

1.) 50 Double unders

2.) 15/12 Calorie bike

3.) 10 Dumbbell box step overs – 20″ @ 35/20lbs

Finisher: 4×6 Front squats, every 2 minutes. Increase to a moderate weight. 

6/2/23 – 230602

Group Warm up 

Group Mobility 

Strength – Every 60 seconds x 7 sets: 3 Sumo deadlifts @ 60-65%

WOD ( Workout of the Day ) 

For time – 25 minute time cap

21 Strict pull ups

800m Run

15 Strict pull ups

800m Run

9 Strict pull ups

800M run

Rx + – 15/12/9 muscle ups 

LV.2 – Ring rows 

6/1/23 – 230601

Group Warm up 

Group Mobility 

Strength – EMOM x 7: 5 banded GHD sit ups *Heavier than last week.

 

WOD ( Workout of the Day ) 

For time – 20 minute time cap

3 rounds

20 GHD sit ups

20 Burpee box jump overs – 24/20″

20 Wall balls – 30/20lbs

Lv.2 – ab mat x 30 reps & 20/14lb wall ball 

5/31/23 – 230531

Group Warm up 

Group Mobility 

Strength – Every 2 minutes, for 6 sets: 3 bench press *Building in weight +5/10lbs from last weeks triple.

 

WOD ( Workout of the day ) 

AMRAP x 7 minutes

30 Double unders

3 Power cleans – 205/135lbs

Lv.2 – 155/105lbs 

 

Finisher: 150 banded push downs *Few as sets as possible!