(248) 860-2898

11/18/22 – 221118

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 hang power cleans @ 30-40% 

WOD ( Workout of the Day ) 

“DT”

5 round for time – 12 minute time cap

12 Deadlifts

9 Hang power cleans

6 Shoulder to overhead

Rx – 155/105lbs 

Lv.2 – 95/65lbs 

Lv.3 – 75/55 

11/17/22 – 221117

Group Warm up 

Group Mobility 

Strength – EMOM x 9: 3 incline bench press *+5% Switch grips every third set 

WOD ( Workout of the Day ) 

For total distance on a 20 minute clock

Bike, row, run or ski… the choice is yours! one machine only for the whole duration

POST WOD – 3 sets of: 8 bent over rows + 12 dumbbell lateral raises + 15 dumbbell hammer curls 

11/16/22- 221116

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

For time with a partner – 20 minute time cap

200 American kettlebell swings – 70/53lbs

Resting partner holds a single kettlebell in the front rack – 53/35lbs

Lv.2 – 53/35lbs + 35/25lbs 

11/15/22 – 221115

Group Warm up 

Group Mobility 

Strength – 15 minutes to find a heavy 5 second eccentric tempo front squat

WOD ( Workout of the Day ) 

20.2

AMRAP x 20 minutes

4 Dumbbell thrusters – 50/35lbs

6 Toe to bar

24 Double unders

11/14/22 – 221114

Group Warm up 

Group Mobility 

Strength – 15 Minutes to find a heavy power clean + Push press *compare to 10/3

 

WOD ( Workout of the Day ) 

AMRAP x 5 minutes

10/7 Calorie row/ ski

10 Push ups

Rest 5 Minutes 

AMRAP x 5 minutes

10/7 Calorie row/ ski

10 Push ups

11/12/22 – 221112

Group Warm up 

Group Mobility 

Post wod – EMOM x 6 

1.) 10 kettlebell side bends / side

2.) :30 V – ups

 

WOD ( Workout of the Day ) 

For time: 25 minute time cap

1,000m row

100m Sandbag carry – 100/80lbs

1,000m row

20 Kettlebell Turkish get ups – 53/35lbs

1,000m row

100 Air squats

11/11/22 – 221111

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 box squats +5% more 

WOD ( Workout of the Day ) 

3 minute AMRAP x 3 rounds

20 sumo deadlift high pulls – 115/85lbs

20 GHD sit ups

Max calorie bike

*Rest 1 minute between rounds

Lv.2 – 95/65lbs + ghd to parallel 

Lv.3 – 75/65lbs +  20 sit ups 

 

11/10/22 – 221110

Group  Warm up 

Group Mobility 

Strength – EMOM x 9: 3 incline bench press + 5% more

WOD ( Workout of the Day ) 

AMRAP x 7

7 Chest to bar

7 Push ups

POST WOD: 

8 bent over rows + 12 Dumbbell lateral raises + 15 Dumbbell hammer curls x 3 sets *Rest as needed.

11/9/22 – 221109

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

Teams of 2 – both athletes working simultaneously

“Chad”

1,000 weighted step ups – 45/35lbs @ 20″

Lv.2 – 1,000 step ups @ 30/20lbs 

Lv.3 – 500 unweighted 

 

11/8/22 – 221108

Group Warm up 

Group Mobility 

Strength – 15 minutes to establish a heavy back squat *5 second tempo on the eccentric.

*Team up and have your partner count out your tempo!

 

WOD ( Workout of the Day ) 

AMRAP x 12 minutes

400m Run

8 Dumbbell squats – 50/35lbs

30 Double unders

POST WOD: Every 2 minutes x 6 sets – 6 good mornings @ 135/95lbs