(248) 860-2898

6/15/19 – 190615

Group Warm up 

Group Mobility 

Teams of 2, for time

Run 800m – switch every 200m

-Then-

10 Rounds ( switch every full round )

10 Deadlifts Rx 225/155  Lv.2 185/125

5 Bar facing burpees

10 Bar dips

-Then-

Run 800m – switch every 200m

6/14/19 – 190614

Group Warm up 

Group Mobility

Strength 

Alternating EMOM x 15 minutes

1.) 3 overhead squats *Increasing weight if possible.

2.) :30 second wall sit *Weighted if possible.

3.) Rest

WOD ( Workout of the Day ) 

12 minute AMRAP

30 Double unders

5 Overhead squats Rx 95/65lbs Lv.2 75/55lbs

5 sit ups

30 Double unders

10 Overhead squats

10 Sit ups

Continue to add 5 sit ups and 5 more overhead squats every round.

6/13/19 – 190613

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

5 Rounds for total reps:

1.) Calorie row

2.) Toe to bar

3.) American kettlebell swing – 53/35lbs

4.) Box jump overs – 24/20″

5.) Rest

*Each station is 1 minute long, 45 seconds of work and 15 seconds of rest is preferred.

6/12/19 – 190612

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute x 6 minutes – 2 Power cleans @ 60-70%

Then …..

8 Minutes to find a heavy single for the day!

WOD ( Workout of the Day ) 

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1  For time:

Dual dumbbell power cleans – Rx 50/35lbs Lv.2 35/20lbs

Burpees over the dumbbells

6/10/19 – 190610

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes, for 4 rounds: 4 back squats @ 70-80%

WOD ( Workout of the Day ) 

2 minutes on: 2 minutes off – 6 rounds total

20/12 Calorie assault bike

Max wall balls in the time remaining! Goal is 15-25 wall balls each round. Score it total number completed after all 6 rounds.

 

 

6/8/19 – 190608

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time & total weight lifted.

*One athlete working at a time.

120/80 Calorie Row

120/80 Calorie bike

*Note time and rest 5 minutes!

8 minutes to find a team 1 rep max front squat

*One athlete lifting at a time

*Add together highest successful lift from each athlete.

 

Example score = 10:40 + 600lbs.

6/7/19 – 190607

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 8rds.

1 high hang squat snatch + 1 hang squat snatch

*Gradually build throughout the sets.

WOD ( Workout of the Day ) 

“Amanda”

9 – 7 – 5

Ring muscle ups

Squat snatch Rx 135/95lbs Lv.2 115/85lbs

 

6/6/19 – 190606

Group Warm up 

Group Mobility 

Team of 2, for time:

10 rope climbs

800m run * with a 20/14lb medball

60 Burpees

800m run * 20/14lbs

60 Burpees

1000ft sled push – 180/120lbs

 

*40 minute time cap.

6/5/19 – 190605

Group Warm up 

Group Mobility 

Strength 

5 rounds – every 3 minutes.

6 Barbell pendaly rows + 140ft dumbbell farmers carry.

*Heavy as possible!

WOD ( Workout of the Day ) 

for time: 15 minute time cap.

40/30 Calorie bike

200m bag carry – Rx 150/100 Lv.2 100/65

40/30 Calorie bike

6/4/19 – 190604

Group Warm up 

Group Mobility 

Strength 

3 Rounds – superset 

20 Plate halos – 10 right + 10 Left *Recommended weight 25lbs/ 10lbs.

1 minute plank hold: 30 seconds each side – Right + Left.

25 Banded face pulls

Rest 2 minutes between rounds.

WOD ( Workout of the Day ) 

3 rounds for time: 15 minute time cap.

20 Dumbbell snatch – Rx 55/35lbs

9 Strict handstand push ups – Rx