(248) 860-2898

12/11/23 – 231211

Group Warm up 

Group Mobility

Strength – Every 2:30 x 7 sets: Front squats 5/5/3/3/1/1/1 *Increase loading every set.

WOD ( Workout of the Day ) 

For time – 15 minute time cap

100 Double unders

75 Hang power cleans – 95/65lbs

50 Sit ups

75 Push press – 95/65lbs

100 Double unders

Rx – 75/55lbs

Lv.2 – 45/35lbs + 40 reps 

12/9/23 – 231209

Group Warm up 

Group Mobility 

Strength – Every 2:00 x 10 sets: 140ft sled push *Increase weight every 2 sets.

 

WOD ( Workout of the Day ) 

For time – 30 minute time cap

1600m Run

800m Farmers carry – 35/20lbs

1600m Row

12/8/23 – 231208

Group Warm up 

Group Mobility 

Strength – EMOM x 7: 3 strict pull ups *Weighted if possible!

WOD ( Workout of the Day ) 

5 rounds for reps

1:00 bike for cals

rest 30 seconds 

1:00 Dumbbell push press – 50/35lbs

rest 30 seconds 

Lv.2 – 35/20lbs 

12/7/23 – 231207

Group Warm up 

Group Mobility 

Strength – 6 sets, every 2 minutes: 2 power cleans *Build in weight!

WOD ( Workout of the Day ) 

For time – 17 minute time cap

30 Kettlebell step ups – 70/53lbs @ 20″ box

30 Toe to bar

30 Calorie row

30 Wall balls – 20/14lbs

30 Calorie row

30 Toe to bar

30 Kettlebell box step ups

Lv.2 – 53/35lbs + hanging knee raises 

12/6/23 – 231206

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time

50-40-30-20-10

Burpees

  • Run 400m  / Row 500m after each set of burpees

12/5/23 – 231205

Group Warm up 

Group Mobility 

Strength – Every 1:30 x 7 sets: 3 strict press @ 70-80%

WOD ( Workout of the Day ) 

10 Rounds for time – 15 minute time cap

10 Hand release push ups

10 Sit ups

Rx+ – Handstand push ups 

Lv.2 – hand release push ups from the knees 

12/4/23 – 231204

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 4 Alternating reverse step lunges *Moderate loading increase every 2nd set!

WOD ( Workout of the Day ) 

AMRAP x 7

3-6-9-12 etc

Thrusters – 95/65lbs

Chest to bar pull ups

lv.2 – 75/55lbs + kipping pull ups 

lv.3 – 45/35lbs + jumping chest to bar pull ups 

 

12/2/23 – 231202

Group Warm up 

Group Mobility 

on a 12:00 clock

50 Calorie row

40 kettlebell swings – 53/35lbs

30 Kettlebell goblet squats

20 Burpees

Max strict pull ups in time left

Rest 5 minutes 

300/250 Calorie bike for time *25 minute time cap

 

12/1/23 – 231201

Group Warm up 

Group Mobility 

Strength – Every 1:30 x 5 sets: 5 backsquats @ 50-55%

WOD ( Workout of the Day ) 

For time – including rest periods *20 time cap

Row 1,000/800m

rest 2:00 

Row 750/600m

rest 1:00 

Row 500/400m

rest 30 seconds 

Row 250/200m

11/30/23 – 231130

Group Warm up 

Group Mobility 

Strength – Every 5 minutes x 3 sets 

10 Bodyweight / weighted strict dips

20 Dumbbell bench press

30 Back extensions / good mornings

WOD ( Workout of the Day ) 

For time – 15 minute time cap

30 Alternating dumbbell snatch – 50/35lbs

10 Wall walks

30 Alternating dumbbell snatch

10 Wall walks

30 Alternating dumbbell snatch