(248) 860-2898

5/24/19 – 190524

Group Warm up 

Group Mobility 

Strength 

Every 2:30, for 5 rounds.

5 bench press + 10 Dumbbell rows each arm!

 

WOD ( Workout of the Day ) 

Teams of 2

0:00 – 5:00:  AMRAP assault bike calories

 

5:00 – 15:00:  AMRAP

8 Slam balls – 40/20lbs

4 Box step overs with the slam ball – 24/20″

*Alternate full rounds with your partner.

 

15:00 – 20:00: AMRAP assault bike calories

5/23/19 – 190523

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, split work equally.

For time: 70 Sled push! 150ft = 1 push! 75ft out and 75ft back.

Men – 90lbs on sled

Ladies – 50lbs on sled

*Every 3 minutes, stop and perform 20 Russian kettlebell swings: 10 swings each! 70/53lbs

**40 minute time cap!

5/22/19 – 190522

Group Warm up 

Group Mobility 

Strength 

12 minute EMOM – alternate movements every minute.

1.) 10-20 banded face pulls

2.) :30 Plank hold – weighted if possible.

3.) 10-12 Toe to bar / knee to elbow

 

WOD ( Workout of the Day ) 

On a 2 minute clock, perform the following:

Row 300/250m

AMRAP burpees in the time remaining.

                                                   Rest 1 minute between rounds

*5 rounds total – Score is total numbers of burpees!

5/21/19 – 190521

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for 10 minutes – 2 power snatch. Build in weight throughout the ten minutes!

WOD ( Workout of the Day ) 

8 minute AMRAP

10 Deadlift – Rx 185/135  Lv.2 155/105

20 Box jump overs – 24/20″

 

Extra: 3 rounds not for time. 

10 V-ups + 20 Russian twists + 30 sit ups *Rest as needed between rounds.

5/20/19 – 190520

Group Warm up 

Group Mobility 

Strength 

12 minutes to find a heavy 1 rep thruster from a rack. Start light and work your way up!

WOD ( Workout of the Day ) 

“Cindy”

20 minute AMRAP

5 Pull ups

10 Push ups

15 Air squats

*After every 4 rounds completed – Run 200m

5/18/19 – 190518

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, split work equally.

100/80 calorie bike

100 Single arm dumbbell clean and jerk – Switch hands every 5 reps.

50 Chest to bar pull ups

Rx 50/35lbs

Lv.2 35/20lbs

5/17/19 – 190517

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes – 5 rounds.

Perform 3 deadlifts @ 70-75%

WOD ( Workout of the Day ) 

For time:

3 – 6 – 9 – 12 -15 – 18

Deadlift Rx 185/135lbs  Lv.2 155/105lbs

Burpees over the bar

5/16/19 – 190516

Group Warm up 

Group Mobility 

Strength – On a 15 minute clock. 

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Dumbbell hammer curls Rx 35/20lbs Lv.2 Heavy as possible.

Sit ups – GHD if possible.

** This is not for time! Please move with purpose you have 15 minutes to complete this.

WOD ( Workout of the Day ) 

10 Rounds – 90 second rest after each round.

300ft Sled push – empty carriage.

300m row

20/14 Calorie bike

5/15/19 – 190515

Group Warm up 

Group Mobility 

Strength 

5 Rounds – 1:30 rest after each round.

Barbell hip thrust x 8 reps

Strict pull ups x 5 reps *Weighted if possible.

Dumbbell RDL x 4 reps each side * 4 second eccentric each rep.

Lateral Banded walk x 20 reps each side.

**All movements are done in order! Example: Steve does 8 hip thrust followed by 5 strict pull ups… so on and so forth until he completes 40 lateral banded walks (20 each side.)

 

WOD ( Workout of the Day ) 

4 x 400m Run

Rest 2 minutes between each run

5/14/19 – 190514

Group Warm up 

Group Mobility 

Strength 

Every 75 seconds x 8 rounds.

1 power clean + 1 push press – Build in weight throughout the 8 rounds. Focus is on hitting full extension in both the power clean and push press! Use your legs to drive against and through the floor.

 

WOD ( Workout of the Day ) 

3 minute AMRAP – Rest 1:30 X 4 rounds

5 Power Cleans

5 Push press

5 Burpees

*Start fresh each round!

Rx 135/95lbs

Lv.2 95/65lbs