(248) 860-2898

2/18/21- 210218

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Laura”

With a partner, complete as many rounds + reps as possible in 21 minutes of:

30 Calorie row

20 Burpees over the rower

10 Power Cleans – 155/105lbs

*Split the work / reps however you see fit.

2/17/21-210217

Group Warm up 

Group Mobility 

Strength 

EMOM X 10 minutes

3 Bench press @ 65-70% *Focus on speed! 

WOD ( Workout of the Day ) 

Every 3 minutes x 5 Rounds

25 Double unders

12 Dual db push press

25 Double unders

6 Dual db push press

RX 50/35lbs Lv.2 35/20lbs 

 

2/16/21 – 210216

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets of:

3 Front squats – tempo 3 down, 1 hold and normal up. Start light and build to a heavy set for the day!

 

WOD ( Workout of the Day ) 

18 Minute AMRAP

60/40 Calorie machine

50 Kettlebell goblet squats – 53/35lbs

40 Box jump overs – 24/20″

30 Toe to bar

20 Kettlebell lunges

10 Muscle ups / 17 Chest to bar pull ups

Time remaining AMRAP kettlebell squat cleans 

 

2/15/21-210215

Group Warm up 

Group Mobility 

Strength 

Every 90 second x 8 rounds

2 hang power snatch + power snatch *Increase in weight if technique is good. 

 

WOD ( Workout of the Day ) 

“Lane”

5 rounds for max reps of:

3/4 Bodyweight hang power snatch

Handstand push ups

*Scale to a weigh that allows for 10 or more reps per round!

*Score is total reps after the 5 rounds.

2/13/21 – 210213

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

7 rounds for time of:

Row 150/100m in as few as pulls as possible!

After each row, perform 1 bodyweight front squat for each pull taken. If it takes 12 pulls on the rower, complete 12 front squats. Reset the rower prior to each round!

*Drive hard through those legs! Make each stroke count.

2/12/21 – 210212

Group Warm up 

Group Mobility 

Strength 

4 Rounds

10 Single leg KB RDL – each leg

Rest 45 seconds 

8 Barbell penally rows

Rest 45 seconds 

*Add weight each round if possible!

WOD ( Workout of the Day ) 

3 minutes on / 1 minute off

5 rounds for total rounds + reps

3 Power cleans – 135/95lbs

6 Slam balls

9 American KB swings – 53/35lbs

2/11/21 – 210211

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

0:00 – 9:00 

For time

150/120 Calorie row

100/70 Calorie bike

10:00 – 18:00  ( 8 minute AMRAP ) 

5 Toe to bar

10 Push ups

20 Alternating lunges

20:00 – 29:00 

For time

100 Burpees over the bar

2/10/21 – 210210

Group Warm up 

Group Mobility 

Strength 

4 sets – rest 2 minutes after each.

8 Deadlifts @ 65%

10 Dumbbell push press

1:00 Dumbbell march in place

WOD ( Workout of the Day ) 

EMOM x 20

1.) 50 Doubles

2.) 15 Box jump overs – 24/20″

3.) 16 DB hang clean + Jerk – 8/8 Rx 50/35lb 

4.) Rest

2/9/21-210209

Group Warm up 

Group Mobility 

Strength 

Backsquat: Every 3 minutes x 5 sets – 3 down, 1 hold and 1 up x 4 reps. Start @ 60% and increase if tempo is correct!

 

WOD ( Workout of the Day ) 

Task Tabata

20 Seconds of pull ups

10 seconds of rest

20 Seconds of push up

10 seconds of rest

20 Seconds of sit ups

10 seconds of rest

20 seconds of squats

10 seconds of rest

 

workout is over once you achieve 300 reps! Keep a running count. 

RX 300 reps

Lv.2 250 reps

 

2/8/21 – 210208

Group Warm up

Group Mobility 

Strength 

Every 90 Seconds x 8 rounds

Hang power clean + power clean + Push Jerk

 

WOD ( Workout of the Day ) 

8 Rounds for time *16 minute time cap 

16/14 Calorie machine

12 Dumbbell snatches – 50/35lb

24 Lateral hops over the dumbbell