(248) 860-2898

11/19/18 – 181119

Group Warm up 

Group Mobility 

 

Strength 

20 minutes to find a heavy squat single for the day! Rest as needed between attempts. 

 

WOD ( Workout of the Day ) 

10 minute AMRAP

8 Toe to bar

8 Dumbbell thrusters RX 50/35lbs Lv.2 35/20lbs

12 Dumbbell front rack walking lunges

 

Extra – 2 minutes per leg, banded hip opener. 

Quad smash – 3 minutes per leg.

 

11/17/18 – 181117

FREE Community Workout! Please join us for a fun and easy partner workout. I look forward to meeting and seeing new faces. 

11/16/18 – 181116

Group Warm up 

Group Mobility 

 

Strength 

Every 90 seconds, for 10 sets.

2 Power snatch + 2 overhead squats – Build in weight each set.

 

WOD ( Workout of the Day ) 

Every minute on the minute, for 12 minutes.

1.) 50ft overhead db lunge – single arm.

2.) 6 HEAVY dumbbell snatch (3R/3L) – alternate arms every rep.

3.) 15 V – ups

 

RX – 50/35lbs

 Lv.2 – 35/20lbs

11/15/18 – 181115

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

On a running clock complete the designated work for time or total reps. If you didn’t complete the assigned work in the allotted time note your number of completed reps. 

0:00 – 9:00 ( For time / reps )

75 American kettlebell swings Rx -53/35lbs

75 Box jump overs Rx – 24/20″

10:00 – 19:00 ( For time / reps )

21 – 15 – 9

Calorie row

Dips / Push ups

 

20:00 – 29:00 ( AMRAP )

12 Sit ups RX+ GHD sit ups

100ft farmers carry RX – 50/35lbs

 

30:00 – ? ( For time )

600m run

60 Burpees

11/14/18 – 181114

Group Warm up 

Group Mobility 

 

Strength 

3 rounds of:

10 Pistols – alternate legs.

– Rest 30 seconds –

1 Pause front squat (2 second pause) + 2 front squats @ 60-75%

– Rest 30 seconds –

10 Rotational slam balls (40/20lbs) 10 reps each side.

– Rest 2:00 after each round –

 

WOD ( Workout of the Day ) 

“Fran” – 8 minute time cap.

For time:

21-15-9

Thrusters (95/65lbs)

Pull ups

*All workouts can be scaled on an individual basis.

11/13/18 – 181113

Group Warm up 

Group Mobility 

 

Strength 

Every 2 minutes, for 5 sets.

10/8/6/4/2 – Power cleans.

Please practice touch and go power clean reps! Start at an easy weight and work up to a challenging double for the day.

 

WOD ( Workout of the Day ) 

For time: 16 minute time cap.

100 double unders

80 Wall ball shots (20/14lbs)

60 Calorie row

40 Toe to bar

20 Power cleans (135/95lbs)

 

11/12/18 – 181112

Group Warm up 

Group Mobility 

 

Strength 

A.) Every 90 seconds – 6 rounds.

5 Dumbbell floor press + 5 Strict handstand push ups. Build in weight each set!

B.) Every 90 seconds – 6 rounds.

5 Barbell pendlay rows + 5 Strict dips. Build in weight each set!

WOD ( Workout of the Day ) 

12 minute AMRAP

20/15 Calorie assault bike

20 Burpees

20 Dumbbell Push press RX (50/35lbs)

11/9/18 – 181109

Group Warm up 

Group Mobility 

 

Strength 

5 sets of:

150ft kettlebell waiters carry – one KB in the front rack and one KB Overhead.

75ft carry with right arm and 75ft carry with the left arm.

*Add weight if you can hold a braced and locked out overhead position!

– Rest 1:30 –

 

WOD ( Workout of the Day ) 

20 minute AMRAP

Teams of 2, alternate every movement.

10 Shuttle runs

20 Plate ground to overhead (45/25lbs)

30 Split jumps

 

11/7/18 – 181107

Group Warm up

Group Mobility


Strength – 4 rounds.

15 Barbell curls

– Rest 30 seconds –

20 Russian twists ( 45/25lbs )

– Rest 30 seconds –

12 Dumbbell rows ( 6R/6L )

– Rest 1:30 –

WOD ( Workout of the Day )
Row – 1000m

– Rest 3 minutes –

181020 – 10/20/18

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

Every 7 minutes, for 28 minutes – 4 rounds. 

500m Row 

15 Toe to bar 

30 Push ups – 

RX+ 20 Handstand push ups