(248) 860-2898

11/4/19 – 191104

Group Warm up 

Group Mobility 

Strength – every 3 minutes x 5 rounds. 

3 Back squats @75-85% *Start at 75% and build throughout the sets if it feels good! However stay at 75% if you feel weak.

WOD ( Workout of the Day) 

12 Minute AMRAP *Ascending ladder.

2 Front squats Rx 95/65lbs

2 Toe to bar

4 Front squats

4 Toe to bar … follow this pattern until time is up!

11/2/19 – 191102

Group Warm up 

Group Mobility 

9:00am WOD

Every 5 minutes, for 25 minutes complete…

1.) 20/15 Bike calories + 40 burpees

2.) 20/15 Bike calories + 50 Double unders

3.) 20/15 Bike calories + 40 Deadlifts Rx 115/75lbs

4.) 20/15 Bike calories + 30 Front squats Rx 115/75lbs

5.) 20/15 Bike calories + 30 Hang power cleans Rx 115/75lbs

 

11/01/19 – 191101

We will be performing 20.4! with all classes today!! 

Let’s do this. you’re almost done with the open! 

10/31/19 – 191031

Group Warm up 

Group Mobility 

Strength – 4 sets of: 

12 Barbell step back lunges – 6 each leg.

-Rest 20 seconds-

5 Tall box jumps

-Rest 1:30-

WOD ( workout of the Day ) 

“The Ghost”

6 Rounds for total reps:

1:00 – Row for calories

1:00 – Burpees

1:00 – Double unders

1:00 Rest

We will be Closing after open gym today!!! NO 5:30 or 6:30 Class tonight.

10/30/19 – 191030

Group Warm up

Group Mobility 

Strength – Every 2:30 x 10 rounds. 

150ft Front loaded sandbag carry – 75ft down + 75ft back. Rx 150/100lbs

WOD ( Workout of the Day ) 

15 minute AMRAP

200m Run

12 Dumbbell snatch – Alternate every rep! Rx 50/35lbs

2 Rope Climbs

10/29/19 – 191029

Group Warm up 

Group Mobility 

Strength – EMOM x 15 minutes. 

1.) 6 Strict press + 5 Push press Rx 95/65  Lv.2 75/45

2.) 10 Dumbbell row – 5R/5L *Increase weight if possible

3.) Rest

 

WOD ( Workout of the Day ) 

10 minute AMRAP – Team of 2!

9 Toe to bar + 18 Double unders

*Partner A must finish one full round before partner B starts.

 

10/28/19 – 191028

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes, for 14 minutes – 3 Overhead squats. Focus on positions and form!

WOD ( Workout of the Day ) 

4 rounds for total reps

2:00 max cal bike

1:00 max overhead squats Rx 95/65  Lv.2 75/55

1:00 max box jumps Rx 24/20″

1:00 REST

10/26/19 – 191026

 

9:00am: Metcon class with Bryan. 

10:00am: 20.3 Throw down with Bryan.

 

*The 9:00am class with be a new workout that has nothing to do with the open!  

 

10/25/19 – 191025

We will be running all classes through 20.3!! 

Group Warm up 

Dynamic stretches/ movement prep 

Workout breakdown + movement standards 

Partner up and throw down! 

 

 

10/24/19- 191024

Group Warm up

Group Mobility 

Strength 

Sled push x 100ft – Every 2 minutes for 8 rounds.

50ft down with high handles + 50ft back with low handles! Add weight if possible.

 

WOD ( workout of the Day ) 

17 minute AMRAP

50 Double unders x 2 for singles

25 Ab mat sit ups

15 Dumbbell push press – Rx 50/35lbs Lv.2 35/20lbs

3 Deadlifts – Rx 275/185lbs Lv.2 225/135lbs