(248) 860-2898

3/14/23-230314

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 7 sets:

3/3/2/2/2/1/1 Sumo deadlift *Start light and build to heavy single for the day!

WOD ( Workout of the Day ) 

AMRAP x 12 minutes

1 Deadlift – 135/95lbs Rx

1 Front squat

1 Box jump – 30/24″

*Add 1 rep to each movement after every full round.

Lv.2 – 95/65lbs 

Lv.3 – 75/55lbs + 24/20″ box 

3/13/23-230313

Group Warm up 

Group Mobility 

Strength – Every 1:30 x 9 sets:

5/5/3/3/3/1/1/1/1 – Incline bench press *Start light and build to a tough single for the day!

WOD ( Workout of the Day ) 

For Time – 20 minute time cap

25 Dumbbell snatch – Right arm

25 Dumbbell snatch – Left arm

50 Sit ups

20 DB snatch – Right

20 DB snatch – Left

40 Sit ups

15

15

30 Sit ups

10

10

20 Sit ups

5

5

10 Sit ups

Rx – 50/35lbs Lv.2 – 35/20lbs 

3/11/23 – 230311

Group Warm up 

Strength – 3 sets 

:30 single arm plank – right

:30 single arm plank – left

:30 Seated leg raise hold

Rest 1:30 between sets 

 

WOD ( Workout of the Day ) 

10 minute assault bike for total calories

Males shoot for 150

Females shoot for 100-120

3/10/23 – 230310

Group Warm up 

Group Mobility 

Strength –EMOM x 7: 3 sumo deadlift @ 30-40% 

WOD ( Workout of the Day ) 

3 rounds for time – 20 minute time cap

1,000/800m Row

20 Russian kettlebell swings – 70/53lbs

 

Finisher – GHD raises 3 x 6-12 reps 

3/9/23-230309

Group Warm up 

Group Mobility 

Strength – EMOM x 12 – 2 strict handstand push ups

Lv.2 – 2 negatives / Lv.3 – 2 Pike handstand push ups / Rx + 2 Deficit handstand push up 4/2″

WOD ( Workout of the Day ) 

For time – 20 minute time cap

60/42 Calorie row

– Then –

21-15-9

Toe to bar

Dumbbell box step ups – 24/20″ with one dumbbell 50/35lbs

Alternating dumbbell snatch – 50/35lbs

– Then –

60/42 Calorie row

 

3/8/23 – 230308

Group Warm up

Group Mobility 

Strength/ skill – EMOM x 10 minutes: 1-2 Rope climbs or progression practice.

WOD  ( workout of the Day ) 

AMRAP x 25 minutes

Row / Bike / Ski

Conversational pace *Heart rate device 145-155 beats

Post WOD – 10 minutes stretching 

3/7/23 – 230307

Group Warm up 

Group Mobility 

Strength. – Every 2:00 x 7 sets: Deadlift wave. Increase weights to a tough single for the day!

3/3/2/2/2/1/1

WOD ( Workout of the Day ) 

4 rounds for time – 22 minute time cap

400m Run

20 Dumbbell hang power cleans – 50/35lbs

100m Dumbbell front rack carry – 50/35lbs

Lv.2 – 35/20lbs 

Lv.3 – 20/10lbs 

Finisher – 100 Banded good morning in as few as sets as possible. 

3/6/23-230306

Group Warm up

Group Mobility 

Strength – Close grip bench press, every 1:30 x 9 sets *Increase weight every wave.

5/5/3/3/3/1/1/1/1

WOD ( Workout of the Day ) 

Partner workout

15 Minute AMRAP

30 Wall ball shots – 20/14lbs @ 11/10ft

15 Strict pull ups

*Resting partner hangs from the pull up bar while other partner works on wall balls.

3/4/23 – 230304

Last call for open workout at 10:00 – substitute workout will be available to those who have already completed the open workout. 9:00am will be the metcon class & that will be on our private Facebook page! 🙂