(248) 860-2898

2/8/19 – 190208

Group Warm up 

Group Mobility 

Strength 

15 minutes to build to a heavy snatch for the day!

WOD ( Workout of the Day ) 

4 rounds for time:

8 Power Snatch Rx 115/80  Lv.2 95/65

16 Pull ups

24 Box jump overs Rx 24/20″

 

EXTRA: Bamboo bar overhead squat 5×5 – rest as needed 

 

 

2/7/19 -190207

Group Warm up

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, split work however you see fit.

75 Deadlifts – Rx 135/95lbs RX+ 225/135lbs

50/35 Calorie bike

150 Hand release push ups

50/35 Calorie bike

75 Wall ball shots – Rx 20/14lbs

50 Calorie bike

150 Sit ups Rx+ GHD

2/6/19 – 190206

Group Warm up 

Group Mobility 

Skill work 

15 minutes – Handstand practice.

Rx+  5 Stict handstand push up + 10 second hold + 4 kipping x 5 rounds.

 

WOD ( Workout of the Day ) 

Buy in: 50 Calorie row

right into

3 rounds of:

20 Toe to bar

7 Push Jerks

Rx+185/125lbs

RX 155/105lbs

Lv.2 135/95lbs

2/5/19 – 190205

Group Warm up 

Group Mobility 

Strength 

Back squat  5×5 @ 77% – Rest 2:00 between sets.

WOD ( Workout of the Day ) 

7 Rounds

10 shuttle runs – 100m

15 American kettlebell swings Rx 53/35lbs Rx+ 70/53lbs

10 Burpees

– Rest 2 minutes –

*Score is total time including all rest periods.

 

EXTRA: 5×5 Bench press @ 77% – Rest 2:00. 

2/4/19 – 190204

Group Warm up 

Group Mobility 

Strength 

5×1 (3 postion snatch) – Hi hang, hang and floor = 1 rep. Rest 2 minutes between each set.

WOD ( Workout of the Day ) 

12 minute AMRAP

12 Double unders

8 Chest to bar pull ups

4 dumbbell box step overs   Rx 50/35lbs  Lv.2 35/20lbs

EXTRA: 12 minutes of stretching. 

2/2/19 – 190202

Group Warm up 

Group Mobility 

Strength 

5×1 Strict press, start at 80% and build to a heavy single for the day! Rest as needed between attempts.

WOD ( Workout of the Day ) 

Teams of 2 – one works, one holds.

80 calorie row – partner holds a handstand.

50 Shoulder to overhead – partner dead hangs from the rig.

120 Wall ball shots – Partner holds a plank ( push up position )

150 sit ups – Partner holds a wall sit at parallel.

shoulder to overhead Rx 135/95lbs 

*You can switch whenever you please, however your partner must be holding the listed static hold in order for your team to accumulate reps.

 

2/1/19 – 190201

Group Warm up 

Group Mobility 

Strength 

15 minutes to build to a heavy squat clean & split jerk! no more than 3 misses on the day.

WOD ( Workout of the Day ) 

“Grace”

30 Power clean & push jerks for time   Rx 135/95lbs  Lv.2 95/65lbs

1/31/19 – 190131

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

4 rounds for total working time:

15 burpee box jump overs  24/20″

12 Pull ups

*Rest 1 minute after each round.

Bike 100/80 Calories @ 65% effort

*15 sit ups after every 10 calories.

1/30/19 – 190130

Group Warm up 

Group Mobility 

Strength 

8×3 Back squat @ 60-75% ( 3 second descent, 1 second hold and 1 second up. )  Rest 1:30 between sets!

WOD ( Workout of the Day ) 

Row 1,000m for time – Rest 1:1

Row 750m for time – Rest 1:1

Row 500m for time – Rest 1:1

Row 250m for time