(248) 860-2898

7/5/24 – 240705

Group Warm up 

Group Mobility 

Strength – On a 12 minute clock build to a heavy squat clean + 2 front squats for the day.

WOD ( Workout of the Day ) 

3 Rounds for time – 20 minute time cap

Run 400m

100 Double unders

10 Front squats – 225/155

Lv.2 – 155/105lbs 

7/3/24-240703

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For total time

5 Rounds:

200m Row – rest 30 seconds

Then 

4 Rounds:

400m Row – rest 1:00

Then 

3 Rounds:

600m Row – rest 1:30

 

7/2/24 – 240702

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 7 sets: 3 weighted pull ups *Scale to body weight if needed.

WOD ( Workout of the Day ) 

AMRAP x 15 minutes

20 Calorie row

15 Double dumbbell push press – 50/35lbs

10 Toe to bar

Lv.2 – 35/20lbs 

7/1/24 – 240701

Group Warm up 

Group Mobility 

Strength – EMOM x 10: 100ft sled push – 90/50lbs *Push as fast as possible each round!

WOD ( Workout of the day ) 

“Morrison”

For time – 30 minute time cap

50-40-30-20-10

Wall balls – 20/14lbs

Box jumps – 24/20″

American kettlebell swings – 53/35lbs

6/29/24 – 240629

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

12 minute AMRAP

30/24 Calorie bike

30 Air squats

15 box jump overs – 24/20″

Rest 2:00 

10 minute AMRAP

30/24 Calorie row

15 burpees

Rest 2:00 

for time – 2 rounds

20 Deadlifts – 225/155lbs

15 HSPU

20/15 Cal row

6/28/24 – 240628

Group Warm up

Group Mobility 

WOD ( Workout of the Day ) 

For time – 50 minute time cap

“Triple Three”

3,000m Row

300 Double unders

3 Mile run

6/27/24 – 240627

Group Warm up 

Group Mobility 

Strength – Every 2:30, 7×3 – 3 push jerk + 1 Split Jerk *Build in weight if technique allows.

WOD ( Workout of the Day ) 

8 minute AMRAP

10 Strict pull ups

10 Slam balls – 40/20lbs

10 Dumbbell bench press – 50/35lbs

 

 

6/26/24 – 240626

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time

Teams of 2, run together and split work as needed.

Run 1,200m

then 

16 rounds of:

8 Toe to bar

8 burpee box jumps – 24/20″

then 

47 Goblet squats – 70/53lbs