(248) 860-2898

4/9/19 – 190409

Group Warm up 

Group Mobility 

Strength – 4 supersets of: 

5 Close grip bench press + 8 Dumbbell rows each hand – Rest 1:30 between each set.

*Add weight each round if possible.

 

WOD ( Workout of the Day ) 

20 minute alternating EMOM

1.) 15/10 Calorie bike

2.) 4 strict pull ups + 8 Push ups + 8 Slam balls 40/20lbs

*Scale the bike if needed, aim to work no longer than 50 seconds.

 

4/8/19 – 190408

Group Warm up 

Group Mobility

Strength 

Back squats – Rest 2 minutes between sets.

1×8@65%, 1×6@70%, 1×4@75%, 1×4@80% and 1×3@85%.

 

WOD ( Workout of the Day ) 

Teams of 2, for time:

800m run – switch every 200m

80 Wall balls – Rx 20/14lbs  Rx+ 30/20lbs

80 Toe to bar

80 Russian swings – Rx 53/35lbs Rx+ 70/53lbs

800m run

4/6/19 -190406

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes, for 6 total cycles – 120ft sled push *Increase weight every round!

WOD ( Workout of the Day ) 

“Cindy”

20 Minute AMRAP

5 Pull ups

10 Push ups

15 Pull ups

*Have fun, move fast and hold a standard for yourself!!

4/5/19 – 190405

Group Warm up 

Group Mobility 

Strength 

Deadlift 5×4 – rest 2/3 minutes between sets.

*Suggested loading – 65%, 70%, 74% and 78%

 

For Time: 12 minute time cap. 

1000m Row

40 sit ups

30 Alternating dumbbell snatch – 50/35lbs

20 Box jumps – 30/24″

4/4/19 -190404

Group Warm up 

Group Mobility

WOD ( Workout of the Day ) 

3 separate AMRAPS! Each one is for a score.

7 minute AMRAP

15 Bar facing burpees

21 Power Cleans

27/21 Calorie bike

Rest 5 minutes after each AMRAP 

Round 1 – 155/105lbs

Round 2 – 135/95lbs

Round 3 – 115/85lbs

4/3/19 -190403

Group Warm up 

Group Mobility 

Skill – 5 rounds for quality. 

8 Barbell sit ups – 45/35lbs *Add weight if possible!

5 Strict toe to bar

Rest 1/1:30 minutes between sets.

 

WOD ( Workout of the Day ) 

11 minute increasing ladder.

25 double unders + 8 Wall ball shots – 20/14lbs

25 Double unders + 10 Wall ball shots

25 Double unders + 12 Wall ball shots

*Continue to add 2 wall ball shots after every round!

 

 

4/2/19 -190402

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for 10 minutes – perform 2 push press @ 60-65% of your one rep max.

WOD ( Workout of the Day ) 

18 minute AMRAP

21/16 Calorie row

15 Push ups

9 Pull ups

3 Dumbbell strict press – 55/35lbs each hand.

*All workouts can be scaled on an individual basis!!

4/1/19 -190401

Group Warm up 

Group Mobility 

Strength 

Front Squat  5×3 start @ 60% and build each set. Rest 1:30/2:00 between each triple.

 

WOD ( Workout of the Day ) 

21 – 15 – 9  For time:

American kettlebell swings – 53/35lbs

Box jump overs – 24/20″

Front squats ( from the floor ) – 135/95lbs  Lv.2 95/65lbs

 

3/30/19 – 190330

Warm up 

Mobility 

Strength 

Every 3 minutes for 6 total sets: 120ft sled push! increase weight each set.

 

WOD ( Workout of the Day ) 

1:00 – Bike calories

1:00 – DB Farmer carry. Every 50ft = 1 rep.

1:00 – Slamballs – 40/20lbs

1:00 – Rest

5 rounds for total reps.

*1 minute max effort at each station.

3/29/19 – 190329

Group Warm up 

Group Mobility 

Strength 

6×8 Dumbbell incline bench press – *Build in weight each round for a heavy set! Rest 2 minutes between sets.

WOD ( Workout of the Day ) 

3 minute AMRAP

10 Push ups

5 Strict pull ups

*Rest 3 minutes x 3 total rounds.