(248) 860-2898

1/07/20 – 200107

Group Warm up 

Group Mobility 

Strength – every 2:15 x 5 round. 

1 High hang power clean + 1 hang power clean above the knee + 1 hang power clean above the knee. Focus is on technique and positions, however increase load each round if possible.

 

WOD ( Workout of the Day ) 

12 Minute AMRAP

12/8 Calorie bike

10 Hang power cleans Rx 135/95lbs lv.2 95/65lbs

8 Dips

 

10620-1/06/20

Group Warm up 

Group Mobility 

Strength – Back squat 5×3, every 2:30. 

*+5/10lbs heavier than last week.

 

WOD ( Workout of the Day ) 

For time:

“Fran”

21-15-9

Thrusters Rx 95/65lbs Lv.2 75/55lbs

Pull ups

*10 minute time cap.

Extra: Bench press 3×5, every 2:30. Heavier than last week! 

12/31/19 – 191231

Group Warm up 

Group Mobility 

Strength – 5 rounds: New round every 2:15. 

1 High hang power snatch + 1 Hang power snatch above the knee  + 1 hang power snatch below the knee.

 

WOD ( Workout of the Day) 

Team of 2 – You go I go. Alternate every complete round.

2 Rope climbs Rx / 10 kipping pull ups

10 UNBROKEN power snatch Rx 95/65lbs

2 Rope climbs

15 Burpees

6 rounds total – 3 each.

*Rounds should be fast!

 

 

 

12/30/19 -191230

Group Warm up 

Group Mobility 

Strength –  Back squat 5×3, every 2:30. 

*Goal is +5/10lbs heavier than last week.

 

WOD ( Workout of the Day ) 

For time: *13 minute time cap.

50 Wall ball shots Rx 20/14lbs

25 Toe to bar

25 Calorie bike

25 Dumbbell box step overs Rx 24/20″ @ 50/35lbs each hand x 2.

50 Single arm dumbbell over lungs – 25R/25L

*Lunges are done in place! forward step only.

 

Extra: Bench press 3×5 +5lbs heavier than last week. New set every 2:30. 

12/28/19 – 191228

Group Warm up 

Group Mobility 

Strength 

1.) Push press 5×5 * build in weight if possible – rest 60 seconds.

2.) Strict pronated Pull ups 5×5

WOD ( Workout of the Day ) 

AMRAP 11 minute

8 Pull ups

40 Double unders

15 V ups

 

12/27/19 – 191227

Group Warm up 

Group Mobility 

Group Strength – Squat 3×5 @ -10%, every 2:15. 

WOD ( Workout of the Day ) 

“Elisabeth”

21-15-9

Power Clean Rx 135/95lbs Lv.2 115/80lbs

Dips

*8 minute time cap

Extra: 

Deadlift 5×3 +5/10lb more than last time.

12/26/19 – 191226

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time: 45 minute time cap.

100 Calorie row

100 Burpee box jump overs – 24/20″

80 Calorie bike

80 American Kb swings – 70/53lbs

60 Calorie bike

60 Burpee box jump overs – 24/20″

40 Calorie row

40 American Kb swings

20 Shuttle runs – 75ft = 1 rep.

20 Muscle ups / Chest to bar pull ups

12/24/19 – 191224

Group Warm up

Group Mobility 

 

12 days of Christmas!!

We will demo and go over the movements… please be prepared to share equipment with someone.

1.) Power Clean – Rx 225/150  Lv.2 155/105lbs

2.) Muscle ups – Rx  Lv.2 pull ups

3.) Box jumps – 30/24″

4.) Alternating dumbbell snatch – 50/35lbs

5.) Slam balls – 40/20lbs

6.) Burpees

7.) American Kettlebell swings – Rx 70/53lbs  Lv.2 53/35lbs

8.) Toe to bar

9.) Lateral jumps over the dumbbell

10.) Dumbbell strict press (5R/5L)

11.) Kettlebell sumo deadlift high pull

1200m row/ski