(248) 860-2898

9/19/19 – 190919

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

In teams of 2 – split work equally.

30 Minute AMRAP

100 Calorie assault bike

100 Back squats – 135/95lbs *Bar comes from the floor.

100 Push ups

100 Slam balls – 40/20lbs

50 Sled push -90/50lbs * 1 sled push is down + back.

9/18/19 – 190918

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 4 rounds – 4 Push press *Build in weight each set. Find something challenging for the day!

WOD ( Workout of the Day ) 

7 minute AMRAP

7 Double dumbbell power cleans Rx 50/35lbs

7 Burpee box jump overs – 24/20″

REST 3 MINUTES 

5 minute AMRAP

6 Dumbbell snatch – alternate arms every rep. Rx 50/35lbs

6 Box jumps – 30/24″

REST 2 MINUTES 

3 rounds for time:

12 Dumbbell deadlifts

9 Hang power cleans

6 Shoulder to overhead

Rx 50/35lbs

9/17/19 – 190917

Group Warm up 

Group Mobility

Strength 

Every minute on the minute, for ten minutes – 2 front squats @ 65-75%

*Move the reps as fast as possible! lower the weight if needed to move the weight with speed.

 

WOD ( Workout of the Day ) 

For time:

21-15-9

Wall ball shots -20/14lbs Rx+ 30/20lbs 

Sit ups Rx+ GHD 

Calorie row

9/16/19 – 190916

Group Warm up 

Group Mobility 

Strength 

Bench press 5×5 – rest 2 minutes after each set.

 

WOD ( Workout of the Day ) 

50 Burpee pull ups for time

*Every 10 reps run 200m

 

Rx+ 30 Ring muscle ups for time

**Every drop from the rings run 200m

 

9/14/19 – 190914

Group Warm up 

Group Mobility 

Strength – 5×3 Front squats, rest 2:00 between sets. 

WOD ( Workout of the Day ) 

AMRAP 4:00

75 Double unders

400m run

Max effort slam balls with the time remaining – 40/20lbs

Rest 2:00

 

*Repeat for 3 total rounds. Score is total number of slam balls completed.

 

9/13/19 – 190913

Group Warm up 

Group Mobility 

 

Strength 

1 Power snatch every 30 seconds x 10 minutes. If you have a 1rm these will be done @ 70-85%.

WOD ( Workout of the Day ) 

Open workout 19.4 – 12 minute time cap including rest.

9/12/19 – 190912

Group Warm up 

Group Mobility 

Teams of 2, split work equally.

30 minute AMRAP

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The rest will be on the board tomorrow!

9/11/19 – 190911

Group Warm up 

Group Mobility 

Skill – every 3 minutes, for 4 rounds. 

10 Dumbbell rows – each arm.

1 Rope climb – legless if possible!

WOD ( Workout of the Day ) 

2 minutes on – 2 minutes off x 6 rounds for total reps.

15/10 Calorie assault bike

max rep dumbbell box step overs with time remaining.

24/20″  Rx 50/35lbs

** The bike should take 60 seconds max! scale accordingly to meet this standard.

9/10/19 – 190910

Group Warm up 

Group Mobility 

Strength 

Push press 3×5 – Rest 2:00 between sets.

*Build to a heavy set of 5 for the day!

WOD (Workout of the Day ) 

“Diane”

21-15-9

Deadlift 225/155

Handstand push ups

9/9/19 – 190909

Group Warm up

Group Mobility 

Strength 

Back squats – every 2 minutes, for 6 rounds.

5.5.3.3.2.2 *Weights should increase as reps decrease!

 

WOD ( Workout of the Day) 

17 minute AMRAP

200m Run

5 Goblet squats

*Add 5 squats after each completed round.

RX-53/35lbs Rx+ 70/53lbs