(248) 860-2898

8/10/20 – 200810

Group Warm up 

Group Mobility 

Strength – 6 sets: every 2 minutes. 

1 high hang power clean + 1 hang power clean + 1 power clean *Build in weight if your technique allows.

 

WOD ( Workout of the Day ) 

20 minute AMRAP

5 Power cleans

15 Box jumps – 24/20″

200m Run

RX – 185/125lbs 

Lv.2 135/95lbs 

Lv.3 115/80lbs 

8/08/2020 – 200808

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

3 rounds for time:

48 sit ups

36 single arm DB clean and jerk – 18 each arm.

48 Split jumps

Rx – 50/35lbs  Lv.2 35/20lbs

8/07/2020 – 200807

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 6 rounds

3 Push press + 12 v ups *Increasing weight each round.

WOD ( Workout of the Day ) 

30 minute kettlebell ruck for total distance Rx 53/35lbs

Don’t let the kettlebell drop, however if you must stop and perform 3 burpees every time the kettlebell touches the ground.

8/06/2020 – 200806

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

0:00 – 8:00 ( 3 rounds for time )

50 Double unders

10 Front squats Rx 135/95lbs Lv.2 95/65lbs

 

8:00 – 18:00 ( 5 rounds for time )

10 Burpees over the bar

10 Hang power cleans

 

18:00 – ? ( for time )

75 Double unders

25 Push press

25 burpees over the bar

8/05/2020 – 200805

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 4 rounds

5 Touch and go deadlifts *Build in weight each set.

 

WOD ( Workout of the Day ) 

Every 3:30 x 5 rounds

Run 400m

*Score is slowest and fastest round.

8/4/2020- 200804

Group Warm up 

Group Mobility 

Strength 

EMOM x 9

1.) 5-8 Strict pull ups

2.) 10-12 Dumbbell floor press

3.) 30-45 second hollow hold

 

WOD ( Workout of the Day ) 

EMOM X 24 minutes *Score is total numbers of calories completed.

1.) 1 round of – 5 plate ground to overhead #45/25

10 Push ups and 15 Air squats

2.) 12-15 plate burpees #45/25

3.) Max calorie machine

4.) Rest

8/3/2020 – 200803

Group Warm up 

Group Mobility 

Strength 

6 sets – every 90 seconds: 1 High hang power snatch + 1 Hang power snatch. *Add weight if technique and positions allow.

 

WOD ( Workout of the Day ) 

7 Rounds for total time:

45 Double unders

7 Hang power snatches Rx 95/65lbs Lv.2 75/55lbs

Rest 1:1

7/31/2020-200731

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for ten minutes – 1 thruster *Increase weight every round!

WOD ( Workout of the Day ) 

3 rounds for total reps

1:00 Thrusters Rx 95/65lbs Lv.2 75/55lbs

1:00 Power Cleans

1:00 Slam balls – 40/20lbs

1:00 Alternating single leg V- ups

1:00 Rest

7/30/2020 – 200730

Group Warm up

Group Mobility 

 

WOD ( Workout of the Day ) 

Every 4 minutes x 7 rounds

250m Row

5-10 Burpee box jumps – 24/20″

200m Run

*Score is slowest and fastest round.

7/28/2020 – 200728

Group Warm up 

Group Mobility 

Strength 

Every 2:30 x 5 rounds – 6 front squats + 4 back squats.

135/95lbs or 95/65lbs *Must be done unbroken every round!

 

WOD ( Workout of the Day ) 

3 minutes on / 2 minutes off x 3 rounds

1 wall ball + 1 American kettlebell swing

2+2

3+3

etc….

At the start of a new round pick up where you left off. Score is total reps at the end of the three rounds.