(248) 860-2898

3/2/21-210302

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 8 rounds

3 Position squat clean: High hang, hang above the knee and floor.

*Focus on positions and technique

 

WOD ( Workout of the Day ) 

Every 3:30 x 6 rounds

12/9 Calorie machine

9 Power Cleans

9 Bar facing burpees

Rx 135/95 

Lv.2 95/65

3/1/21 – 210301

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 rounds

5 Bench press @ 70-85% + 10 Dumbbell rows – 5 each hand.

 

WOD ( Workout of the Day ) 

10 Minute AMRAP

3,6,9,12 etc..

Pull ups

Russian kettlebell swings Rx 70/53lbs

2/27/21 – 210227

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

20 Minute AMRAP

8 Front rack lunges

8 Bar facing burpees

8 Front rack lunges

8 Chest to bar pull ups

2/26/21 – 210226

Group Warm up 

Group Mobility 

Strength 

Every 3:30 for 3 sets:

1:00 Front loaded bag hold + 10 Handstand push ups + 3 Tall box jumps

WOD ( workout of the day ) 

Tabata – 8 rounds :20 on / :10 off

1.) Bike/Row calories

2.) Plate touches – 45/25lbs

3.) Plate ground to overhead – 45/25lbs

*Full tabata at each movement followed by 1 minute rest. Score is total reps completed.

2/25/21 – 210225

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 5 minutes x 5 rounds

250/200m Row

12 Dumbbell thrusters

250/200m Row

12 Alternating dumbbell snatch

REST 5 MINUTES 

For time: *12 minute time cap.

500m Row

50 Wall balls

25 Dumbbell box step overs

Rx – 50/35lbs 

Lv.2 35/20lbs 

2/24/21 – 210224

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 8 rounds 

3 Position power clean: High hang, hang above the knee and floor.

*Focus on technique and positions.

 

WOD ( Workout of the Day ) 

EMOM X 15 minutes

1.) 12 Burpees

2.) 10 Toe to bar

3.) 15/12 calorie machine

2/23/21 – 210223

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes, for 5 sets: 

4 Bench press @ 75-85% + 5 Chin ups

WOD ( Workout of the Day ) 

For time:

10-1

American kettlebell swings

Hand release push ups

*30 Double under after each round!

RX – 70/53lbs 

Lv.2 – 53/35lbs 

2/22/21-210222

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes, for 5 sets: 

5 Back squats at tempo 2 down, 1 hold and 1 up.

*Build to a heavy set for the day!

WOD ( Workout of the Day ) 

15 minute AMRAP

19 Wall balls – 20/14lbs

19 Calorie machine

2/20/21- 210220

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Team of 2

20 Minute AMRAP – Both athletes working at the same time

1 athlete working on biking / rowing for calories ….. The second athlete is doing 15 slam balls + 20 Air squats while the first athlete is biking! Switch once the air squats are completed.

 

Score is total calories completed at the end of the AMRAP 

2/19/21 – 210219

Group Warm up 

Group Mobility 

Strength 

Every 4 minutes x 4 sets: 

8 Dumbbell box step ups – 4 each leg 

10 Dumbbell hip bridges

12 Dumbbell Bulgarian split squats – 6 each leg

50/35lbs 35/20lbs 

WOD ( Workout of the Day ) 

EMOM X 10 Minutes

1.) 10 Deadlifts

2.) 15 second side plank – each side