(248) 860-2898

4/15/24 – 240415

Group Warm up 

Group Mobility 

Strength –  Every 2:00 x 5 sets: Front squats 3 reps *Building to a tough triple for the day.

 

WOD ( Workout of the Day ) 

3 Rounds for time – 20 time cap

21 Power Cleans – 155/105lbs

400m Run

21 Sit ups

Lv.2 – 115/85lbs 

Lv.3 – 95/65lbs 

4/13/24 – 240413

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

4 rounds with a partner for time

30 synchronized walking lunges

50 Hang power Snatches – 75/55lbs

100 Double unders

Split the snatches + double unders with on partner working at a time 

4/12/24 – 240412

Group Warm up 

Group Mobility 

Strength – EMOM x 8: 3 bench press @ 55-60%

WOD ( Workout of the Day ) 

9 minute AMRAP

2-4-6-8 etc…

Box jumps – 24/20″

Handstand push ups

Lv.2 – dumbbell shoulder press – 35/20lbs 

4/11/24 – 240411

Group Warm up 

Group Mobility 

Strength – 4 sets, rest 1:00 between each.

100m DB farmers carry – heavy as possible + 1:00 sandbag bear hug hold

WOD ( Workout of the Day ) 

3 Rounds for time – 20 minute time cap

1,000/800m Row

15 Sandbag cleans – 150/100lbs

Finisher 

1:00 sit and reach – middle

1:00 sit and reach – Right

1:00 sit and reach – Left

4/10/24 – 240410

Group Warm up 

Group Mobility

WOD ( Workout of the Day )

“Barbara”

5 rounds each for time – 5 minute cap each round

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

Rest 3 minutes between each round 

Lv.2 – 10/20/30/40

4/9/24 – 240409

Group Warm up 

Group Mobility 

Strength – Every 2:30 x 5 sets: 5 Front squats * find a heavy set for the day

WOD ( Workout of the Day ) 

2 sets for total time – 30 minute cap including rest

200m Run

400m Run

800m Run

100m Run

*1 minute rest between each distance

4/8/24 – 240408

Group Warm up 

Group Mobility 

Strength – Every 1:30 x 7 sets: 3 Push jerks *Build in load!

WOD ( Workout of the Day ) 

5 Rounds for time – 15 time cap

200m Run

6 Clean & Jerk – 185/125lbs

Lv.2 – 155/105lbs 

Lv.3 – 95/65lbs 

4/6/24 – 240406

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Kelly”

5 Rounds for time – 40 minute time cap

400m Run

30 Box jumps – 24/20″

30 Wall balls – 20/14lbs

 

4/5/24 – 240405

Group Warm up 

Group Mobility 

Strength – Every 5 minutes x 4 sets:

5 strict chin ups

10 barbell bent over rows * overhand

10 Dumbbell seated strict press

15 barbell skull crushers

WOD ( Workout of the Day ) 

AMRAP x 12 minutes

Row 2,000 / 1,500m

Max rep bench press with time remaining

Rx – 155/95lbs 

Lv.2 – 95/65lbs 

Rx + 185/105lbs 

4/4/24 – 240404

Group Warm up 

Group Mobility 

Strength – EMOM x 10: 2 back squats @ 50-55%

WOD ( Workout of the Day ) 

every 5 minutes x 5 rounds

12/8 Calorie bike

15 slam balls – 40/20lbs

50 Double unders

12 lunges – 95/65lbs *Any style