(248) 860-2898

3/6/20 – 200306

Group Warm up 

Group Mobility 

Strength – Front squat 3×3, every 4 minutes. Start at 70-75% and build to a heavy triple for the day. 

 

WOD ( Workout of the Day ) 

3 rounds for time: 12 minute time cap.

12 Deadlifts Rx 225/155lbs

6 Ring muscle ups / 12 Chest to bar

40 Air squats

3/5/20 – 200305

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Alternate every 2 minutes, for 12 total rounds.

1.) 15/12 Calorie bike + 8 burpees

2.) 8 strict dips + 8 American kettlebell swings Rx 53/35lbs

3.) 15/12 Calorie row + 8 Burpees over the rower.

3/4/20 – 200304

Group Warm up 

Group Mobility 

Strength – 1 Power snatch + 1 hang power snatch, every 90 seconds x 8 rounds. 

*Add weight every 2 rounds.

 

WOD ( Workout of the Day ) 

5 rounds for time: *15 minute time cap.

35 Double unders

10 Power Snatch Rx 75/55lbs

35 Double unders

10 Toe to bar

3/3/20 – 200303

Group Warm up

Group Mobility 

Strength – 5×5 Back squat @ 70-75%. Every 4 minutes do another set. 

 

WOD ( Workout of the Day ) 

EMOM X 9

1.) 15 Wall balls – 20/14lbs

2.) 15/10 Calorie assault bike

3.) 12 Front rack walking lunge – double dumbbells 50/35lbs

3/2/20 – 200302

Group Warm up 

Group Mobility 

Strength – 15×1 Power clean + Push jerk, every 75 seconds. 

*Add weight every 3 reps.

 

WOD ( Workout of the Day ) 

For time: *20 minute time cap

25 Pull ups

50 Push press Rx 95/65lbs

25 Power cleans

25 burpee box jump overs

2/29/20 – 200229

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Every 4 minutes x 20 minutes.

20/15 Calorie bike + 5 Bench press

*Build the weight on the bench press every round! Score is fastest bike time + Heaviest bench weight successfully lifted.

2/28/20 – 200228

Group Warm up 

Group Mobility 

Strength – 12×1 Squat snatch, every minute on the minute. 

*Goal is to work on your mechanics.

 

WOD ( Workout of the Day ) 

For time: *10 minute time cap.

Box jumps overs

20 . 18 . 16 . 14 . 12

Squat snatch

10 . 8  . 6 . 4 . 2

*Weight increases every set of snatches.

 

 

2/27/20 – 200227

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

4 Rounds for time

Teams of 2, split the work however you see fit.

1000m Row

6 Rope climbs

36 Dumbbell clean & jerk Rx 55/35lbs

 

 

2/26/20 – 200226

Group Warm up 

Group Mobility 

Strength – 15×1 Power Clean + Jerk, every 75 seconds. 

*Add weight each round if possible!

 

WOD ( Workout of the Possible ) 

90 seconds on / 90 seconds off until you reach 100 toe to bar!

5 Deadlifts Rx 225/155lbs

8 Burpees over the bar

AMRAP toe to bar in the time remaining

2/25/20 – 200225

Group Warm up 

Group Mobility 

Strength – Back squat 12×2, Every minute on the minute. 

* 60-65% for all sets! Goal is to move to weight as quick as possible.

 

WOD ( Workout of the Day ) 

For time: * 15 minute time cap.

100 Double unders x 2 for singles

75 Wall ball shots 20/14lbs

50 Russian kettlebell swings Rx 53/35lbs

50 Slam balls – 40/20lbs

100 Double unders

EXTRA: Crossover symmetry