(248) 860-2898

7/27/2020-200727

Group Warm up

Group Mobility 

Strength 

1 Power snatch, every minute on the minute x 12 minutes. Increase the weight every 2 rounds if technique allows!

 

WOD ( Workout of the Day ) 

11 minute AMRAP

Buy in: 50 lateral burpees over the bar…..

THEN 

AMRAP

10 Deadlifts Rx 155/105lbs Lv.2 115/85

10 V ups

7/25/2020 – 200725

Group Warm up 

Group Mobility 

Strength – EMOM x 10 

2 Floor press

 

WOD ( Workout of the Day ) 

Every 6 minutes x 24 minutes – 4 rounds

Run 200m

10 Hang power cleans Rx 135/95lbs

20/15 Dips

Run 200m

7/24/2020 – 200724

Group Warm up 

Group Mobility 

Strength – Every 90 seconds x 6 rounds.

8 Deadlifts – Rx 185/110 Lv.2 155/105lbs

 

WOD ( Workout of the Day )

For time: 20 minute time cap.

27-21-15-9-6-3

Single arm devils press Rx 50/35lbs

Wall balls – 40/20lbs

7/23/20-200723

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time: *35 minute time cap

1 mile run

5 rounds of:

25 sit ups

15 Box jumps – 24/20″

1 mile run

7/22/20 – 200722

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 5 Rounds.

12 Front rack lunges in place – 95/65lbs

WOD ( Workout of the Day ) 

For time: 13 minute time cap.

50 Air squats

30/20 Calorie machine

20 Slam balls – 40/20lbs

50 Russian kettlebell swings – 53/35lbs

20 Slam balls – 40/20lbs

30/20 Calorie machine

50 Squats

7/21/20- 200721

Group Warm up 

Group Mobility 

Strength – Every 2 minutes, 6 rounds. 

8 Push ups * 3 second negative + 5 barbell bent over rows.

 

EMOM x 20 

1.) Barbell supinated rows x 8-10

2.) Double dumbbell push press x 16-20

3.) Max burpees over the dumbbell

4.) Rest

7/20/20 – 200720

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 10 rounds: 1 squat clean + 1 hang squat clean.

*Increase the weight if possible every 2 rounds.

WOD ( Workout of the Day ) 

10 minute AMRAP

50 Double unders / 50 singles

10 Thrusters Rx 75/55lbs Lv.2 45/35lbs

10 V ups

7/18/2020 – 200718

Group Warm up 

Group Mobility 

Strength 

Every 1:30 x 6 rounds

200ft Farmers carry

WOD ( Workout of the Day ) 

3 rounds for time:

800m Run

20 Deadlifts Rx 165/105lbs

35 Sit ups

*25 minute time cap.

7/17/2020 – 200717

Group Warm up 

Group Mobility 

Strength 

Dumbbell floor press 6×8 – every 2 minutes.

Rx 50/35lbs Lv.2 35/20lbs

 

WOD ( Workout of the Day ) 

3 minute AMRAP 

20 Double unders

10 Push ups

10 Slam balls – 40/20lbs

REST 1 minute 

5 Rounds

7/16/2020 – 200716

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 2 minutes, for 30 minutes.

1.) 300m Run

2.) 25 Alternating dumbbell snatch – 50/35lbs

3.)  500/400m Row

4.) 30 Dumbbell single arm thrusters (15R/15L) – 50/35lbs

5.) 15 Burpee box jump overs – 24/20″