(248) 860-2898

5/6/22 – 220506

Group Warm up 

Group Mobility 

Strength – EMOM x 12: Two back squats @ 60-65% *Focus on speed with this lighter load.

WOD ( Workout of the Day ) 

For time: 15 minute time cap

3-6-9-12-15-15-12-9-6-3

Deadlifts – 155/105

Box jump overs – 24/20″

* Jump up, stand all the way up each rep and then step down.

 

Post workout: 4 sets – :30 second side plank / per side + 1:00 GHD sit ups 

 

 

5/5/22 – 220505

Group Warm up 

Group Mobility 

Strength – EMOM x 12 minutes: 3 bench press reps @ 65-70% *Focus on speed with this lighter load.

 

WOD ( Workout of the Day ) 

3 Rounds for time: 7 minute cap

21 Amercian kettlebell swings – 53/35lbs

200m Run

Rest 3 minutes 

For time: 7 minute cap

21 Single arm kettlebell swings – 53/35lbs *Russian and each arm.

800m Run

 

 

5/4/22 – 220504

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

3 Rounds for reps:

1:00 – 8 meter shuttle run

1:00 – Dumbbell snatch – 50/35lbs

1:00 – Bike for calories

1:00 Dumbbell box step ups – 24/20″ 50/35lbs

1:00 Strict burpees

1:00 Rest

*Single dumbbell for snatch + step ups

 

Post workout stretching 

5/3/22 – 220503

Group Warm up 

Group Mobility 

Strength 

EMOM x 10 minutes: one hang power clean *Building in weight.

WOD ( Workout of the Day ) 

AMRAP x 10 minutes

5 Power Cleans

10 Toe to bar

Rx – 205/135lbs 

Lv.2 – 155/105lbs 

Post workout – 5×10 Pendlay rows 

 

5/2/22 – 220502

Group Warm up 

Group Mobility 

Strength 

Every 1:30 x 7 sets: Three front squats *Build to a heavy triple for the day.

 

WOD ( Workout of the Day ) 

AMRAP 14 minutes

7 Muscle ups

50 Wall balls – 20/14lbs

100 Double unders

Lv.2 – Chest to bar / Pull ups 

4/30/22 – 220430

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

For time – 17 minute time cap

10 Wall walks

30 Box jumps – 24/20″

30 Strict knee to elbow

30 Box jumps – 24/20″

30 Strict toe to bar

30 Box jumps – 24/20″

10 Wall walks

4/29/22 – 220429

Group Warm up 

Group Mobility 

Strength 

EMOM x 12 minutes: 2 deadlifts @ 70%

 

WOD ( Workout of the Day ) 

“Roaming Diane”

For time: 12 minute time cap

21 Deadlifts – 225/155

21 meter handstand walk

15

15

9

9

Lv.2 – Dumbbell overhead carry – 35/20lbs 

Lv.3 – Bear crawl 

4/28/22 – 220428

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 8 sets: 2 Push press + 1 Push jerk *Build to a heavy complex on the day!

 

WOD ( Workout of the Day ) 

5 Rounds for reps with a partner for max reps

2:00 Bench press – 155/105lbs

2:00 L pull ups

follow the leader one person works while one rests…. then switch!

4/27/22 – 220427

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

1:00 Max calorie row / ski

150m Farmers carry – 35/20lbs dumbbells each hand

*Workout is for time and over when you reach 150/120 Calories

 

Post workout – 5 sets every 2:30 minutes: 10 pikes on a rower + :30 double kettlebell front rack hold

4/26/22 – 220426

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

7 rounds for time – 40 minute time cap

“Manion”

400m Run

29 Back squats – 135/95lbs

Lv.2 – 95/65lbs 

Lv.3 – 200m Run + 15 Squats @ 45/35lbs