(248) 860-2898

10/19/21 – 211019

Group Warm up 

Group Mobility 

Strength

Every 90 seconds x 12 sets

150ft sled push – 90/50lbs *Add weight if possible every couple rounds

 

WOD ( Workout of the Day )

AMRAP x 19 minutes

3 Ring muscle ups

100m Run

6 Burpee box jump overs – 24/20″

 

Lv.2 – Chest to bar 

10/18/21 – 211018

Group Warm up 

Group Mobility 

Strength 

EMOM x 10 Minutes

Hang power snatch + Power snatch *Build every round if technique allows.

 

WOD ( Workout of the Day ) 

“Randy”

75 Power snatches

For Time: 10 minute time cap

Rx – 75/55lbs 

Lv.2 – 55/45lbs 

 

 

10/16/21 – 211016

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

3 minutes on / 1:30 Rest

200m Run

15 Slam balls – 40/20lbs

Max squat cleans in remaining time – 75/55lbs

*4 rounds – score is total squat cleans accumulated throughout the 4 rounds.

10/15/21 – 211015

Group Warm up 

Group Mobility 

Strength 

15 minutes to find a new 1 rep max front squat! All the hay is in the barn…. it’s time to set some personal records.

 

WOD ( Workout of the Day ) 

AMRAP x 10

20 Double unders

8 Russian kettlebell swings

20 Double unders

8 Burpees

Rx – 70/53lbs 

Lv.2 – 53/35lbs 

10/14/21 – 211014

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time: 25 minute time cap

50 Calorie row

40 Dumbbell box step overs – 2×50/35lbs @ 24/20″

30 Dumbbell hang power cleans

20 Pull ups

10 Devil press – 1×50/35lbs

20 Pull ups

30 Single arm Dumbbell hang clean & jerk

40 Dumbbell box step overs

50 Calorie row

10/13/21 – 211013

Group Warm up 

Group Mobility 

Strength / Skill 

EMOM X 12 minutes – alternating movements every minute

1.) 30 seconds of shoulder taps in a plank

2.) 30 seconds handstand hold

WOD ( Workout of the Day ) 

5 Rounds for time: 15 minute time cap

20 GHD sit ups

400m Run

 

Lv.2 – 12 Ghd sit ups 

Lv.3 – 20 straight legged sit ups 

10/12/21 – 211012

Group Warm up 

Group Mobility 

Strength 

EMOM x 8 minutes: 3 Deadlifts *Building in weight every two minutes.

 

WOD ( Workout of the Day ) 

3 rounds for time: 15 minute time cap

30/22 Calorie bike

12 Deadlifts – Rx Bodyweight

21 Box jumps – 20″

Lv.2 – 25/18 calories + 135/95lbs deadlifts 

10/11/21 – 211011

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets: 5 front squats @ 85%

 

WOD ( Workout of the Day ) 

For time: 20 minute time cap

20 Pulls on the rower

15 Wall balls – 20/14lbs

*Row until you accumulate 2000/1600m

10/9/21 – 211009

Group Warm up

Group Mobility 

WOD ( Workout of the Day ) 

Team of 2 

20 minute AMRAP 

50 Synchro walking lunges

25 Chest to bar pull ups

50 Box jump overs – 24/20″

50 Double unders

25 V – ups

25 Slam balls

50 Calorie bike

5 Rope Climbs – 15′

10/8/21 – 211008

Group Warm up 

Group Mobility 

Strength

15 Minutest to establish a new 3 rep max front squat + 10/20lbs heavier

WOD ( Workout of the Day ) 

Every 5 minutes x 3 rounds

200m Dumbbell farmers carry – 35/20lbs *Each hand

AMRAP

10 Dumbbell push ups

10 Dumbbell squats

Lv.2 – 25/15lb dumbbells + 5 regular push ups + 10 Dumbbell squats