(248) 860-2898

11/15/19 – 191115

Group Warm up 

Group Mobility 

Strength – 4 rounds of: 

A.) 8 Pendlay row – heavy as possible.

– Rest 30 seconds

B.) Max effort strict pull ups * Use a band if needed to perform at least 5 reps.

– Rest 1:30 after each set

WOD ( workout of the Day ) 

2 minutes on

3 rounds of:

5 Deadlifts Rx 155/105

5 burpees over the bar

*Time remaining max double unders.

Rest 2 minutes… repeat for 4 rounds total.

11/14/19 -191114

Group Warm up 

Group Mobility 

WOD ( workout of the Day ) 

Team of 2 – break up however you please!

12 minutes to complete

42/30 Assault bike calories

30 Shoulder to overhead Rx 135/95lbs Lv.2 95/65lbs

42 Toe to bar

30 Slam balls – 40/20lbs

42/20 Calorie bike

With the time remaining… AMRAP shoulder to overhead 135/95lbs

Rest 5 minutes and repeat with heavier loads. 

Round 2 = Rx 155/105lbs  Lv.2 115/80lbs

11/13/19 – 191113

Group Warm up 

Group Mobility 

Strength – Back squats. 

3×3 @ 75-80%, 3×2 @ 80-85%, 3×1 @ 85-90% – Rest 1:30/2:00 between sets.

 

WOD ( Workout of the Day ) 

12 minute AMRAP

5 Shuttle runs – 100m

15 Wall balls – 20/14lbs

 

11/12/19 – 191112

Group Warm up 

Group Mobility 

Strength – Every 90 seconds x 10 rounds. 

3 bench press + 10 Sit ups. Start at 60% and build your way up!

 

WOD ( Workout of the Day ) 

15 minute AMRAP

25/20 Calorie row

20 Alternating dumbbell snatch – Rx 50/35lbs

15 Burpees over the dumbbell

 

11/11/19 – 191111

Group Warm up 

Group Mobility 

Strength – every 2:30 for 5 rounds. 

6 Touch and go deadlifts @ 65% and build to a heavy set for the day!

 

WOD ( Workout of the Day ) 

5 Rounds for time or total reps … 8 minute time cap.

15 American kettlebell swings – 53/35lbs

10 Box jumps – 24/20″

REST 2 Minutes 

5 Rounds for time or total reps… 8 minute time cap.

10 Handstand push ups

10 Deadlifts – 185/125lbs

 

11/9/19 – 191109

9:00am – fresh workout if you’ve already done 20.5!! 

10:00am – Final throw down for 20.5! Monday at open gym will be last call for 20.5.

11/7/19 – 191107

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time:

50/35 Calorie bike

Then

8 rounds of:

5 burpees

7 Hang power cleans – 95/65lbs

8 Wall balls – 20/14lbs

Then

50/35 calorie bike

 

After party: 10 minutes of stretching. 

11/6/19 – 191106

Group Warm up 

Group Mobility 

Strength – Every minute on the minute, for 10 minutes. 

3 deadlifts @ 60-65% focus on speed!

WOD ( workout of the Day ) 

Every 5 minutes, for 5 rounds.

500m Row

*Start at a comfortable pace and build to a hard 500m row on set 4 or 5.

 

After party: 10 minutes of stretching. 

11/5/19 – 191105

Group Warm up 

Group Mobility 

Strength – every 2 minutes x 4 rounds… Alternate movements every 2 minutes. 

1.) 5 incline bench press

2.) 10-20 Straight bar dips *10 for beginners and 20 for more experienced athletes.

 

WOD ( Workout of the Day ) 

Team of 2 – for time:

Double unders, sit ups and bench press.