(248) 860-2898

7/23/19 – 190723

Group Warm up 

Group Mobility 

Strength 

10×3 Close grip bench press @ 60-70% Every minute on the minute. Focus on being quick with all reps!

 

WOD ( Workout of the Day ) 

For time: 15 minute time cap.

35/25 Calorie row

21-15-9

Toe to bar

Burpees

35/25 Calorie row

7/22/19 – 190722

Group Warm up 

Group Mobility 

Skill – Handstand progressions lead by a coach! 

In a group x 5 rounds

:20 On :40 off – Handstand pushups / pike push ups / push ups

:20 on :40 off – 5 Deadlifts *Add weight each round and build

WOD ( Workout of the day ) 

Every 6 minutes x 3 rounds

9 Box jump overs – 30/24″

12/8 Bike calories

9 Deadlifts – 225/155

12/8 Calorie bike

*Complete each round as fast as possible!

 

7/20/19 – 190720

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

 0:00 – 3 Rounds for time:

16 Sit ups Rx+ GHD

24 Alternating Dumbbell snatch 50/35lbs

@ 10:00 – 3 Rounds for time:

20/15 Calorie assault bike

10 Burpee box jump overs 24/20″

@ 20:00 – 3 Rounds for time:

Row 300m/200m

100ft Walking lunge

7/19/19 – 190719

Group Warm up 

Group Mobility 

Strength 

4×5 Bench press *Build weight every round.

Superset with… 

4×8 Dumbbell rows (each arm) *Build weight every round.

REST 2 MINUTES after each round. 

WOD ( Workout of the Day ) 

Teams of 2, for Time:

50 / 40 / 30 / 20 / 10

Bench Press

Pull ups

*Weights will be written on the board.

7/18/19 – 190718

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 3

9 minutes – establish a team hang power clean max. All Three must find a 1 rep max, follow the leader style.

3 minutes “REST”  Write up team total for the power clean and transition to part 2. 

Team of 3 – 1 person working at a time.

10 Rounds ( 22 minute time cap )

45 Wall balls – 20/14lbs

150ft Sled push – 90/50lbs

3 minutes REST 

12 minute AMRAP – 1 person working at a time.

12 sandbag over the shoulder – 100/60lbs Rx+ 150/100

24 Sandbag step ups – 24/20″

 

7/17/19 – 190717

Group Warm up 

Group Mobility

Strength 

Every 2 minutes, for 16 minutes: 1 Push press + 3 Push Jerk. Focus on driving under barbell and perfect technique.

WOD ( Workout of the Day ) 

0:00 – 6:00 

400m Run

21 Kettlebell swings Rx 53/35lbs

21 Burpees

*Max double unders in the time remaining.

6:00 – 12:00 

600m Run

15 American Kettlebell swings

15 Burpees

*Max double unders

12:00 – 18:00 

800m Run

9 Kettlebell swings

9 Burpees

*Max double unders

 

7/16/19 – 190716

Group Warm up 

Group Mobility 

Strength 

5×3 Touch & Go power cleans – rest 1:30 between triples. Build to a heavy touch and go triple for the day!

WOD ( Workout of the Day ) 

For Time:

15 / 13 / 11 / 9 / 7 / 5 / 3

Box jump overs – 24/20″

Toe to bar

Double dumbbell power cleans Rx 35/20  Rx+ 50/35lbs

7/15/19 – 190715

Group Warm up 

Group Mobility

Strength 

10 minute alternating EMOM

1.) 2 Front squats @ 60%  +/-  5%

2.) 4 Back squats @ the same weight from your front squats

 

WOD ( Workout of the Day ) 

For time: *16 minute time cap.

2 rounds of:

8 Thrusters – 135/95  Lv.2 115/85

16 Sit ups

– Directly into – 

2 rounds of:

8 Thrusters – 115/85  Lv.2 95/65

16 Sit ups

Directly into – 

2 Rounds of:

8 Thrusters – 95/65  Lv.2 75/55

8 Bar Muscle ups  Lv.2 Chest to bar

**RX+ GHD sit ups

7/13/19 – 190713

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Teams of 2, for time.

30/20 Calorie bike

100 Double dumbbell deadlifts  Rx 55/35lbs

30/20 Calorie bike

80 Double dumbbell hang cleans

30/20 Calorie bike

60 Double dumbbell box step ups  24/20″

30/20 Calorie bike

40 Double dumbbell thrusters

30/20 Calorie bike

20 double dumbbell renegade rows – 1R/1L = 1 rep

7/12/19 – 190712

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 10 rounds – 2 overhead squats. Focus on perfect positions!

WOD ( Workout of the Day ) 

12 minute AMRAP

2-4-6-8-10-12 etc… continue until the 12 minutes is up.

Overhead squats

pull ups

burpees over the bar

RX 135/95lbs  Lv.2 115/85lbs  Lv.3 95/65lbs