(248) 860-2898

3/28/19 – 190328

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, split work however you’d like.

1000m Row

75 Wall balls – 20/14lbs

50 Deadlifts – 225/155lbs

150 Sit ups

50 Deadlifts

75 Sit ups

150 Wall balls

1000m Row

 

3/27/19 – 190327

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes, for 15 minutes – 5 rounds.

150ft Sandbag / stone carry, heavy as possible.

WOD ( Workout of the Day ) 

3 Rounds for time:

15 Box jump overs – 30/24″

20 Toe to bar

*After each round perform 5 shuttle runs.

3/26/19 – 190326

Group Warm up 

Group Mobility 

Strength 

10×2 Back squat @ 60-65% – Every 90 seconds.

WOD ( Workout of the Day ) 

Teams of 2, for time:

100 Burpees to a plate – 45/25lbs

100 Overhead plate walking lunges – 45/25lbs

100 Plate ground to overhead – 45/25lbs

100/80 Assault bike calories

3/25/19 – 190325

Group Warm up 

Group Mobility 

Strength 

Strict press – 4×3 Build after each set to a heavy set for the day! Rest 1:30/2:00 between triples.

*Right after the 4 sets, complete one max effort unbroken set @ 80% of todays heavy triple.

 

WOD ( Workout of the Day ) 

15 minutes – every minute on the minute.

1.) 15/12 Calorie row

2.) 45 Double unders

3.) :30 second plank

3/21/19 – 190321

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every minute on the minute style

8 rounds – 32 minutes total

1.) :45 Bike

2.) :45 Row

3.) :45 Burpees

4.) :45 Recovery Walk

 

3/20/19 – 190320

Group Warm up 

Group Mobility 

 

Strength 

5 Sets  of: 

6 Deadlifts – Starting @ 55-60% and build each set.

Right into 

3 Tall box jumps  30/24″

Rest 2:00 

 

WOD ( Workout of the Day ) 

150 Russian kettlebell swings for time! * Every 2 minutes stop and perform 15 wall ball shots.

RX 53/35lbs

RX 70/53lbs

** 15 minute time cap **

3/19/19 – 190319

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for 12 minutes – 2 close grip bench press @ 60-70%.

 

WOD ( Workout of the Day ) 

With a partner, one person working at a time. Switch whenever you see fit!

20 minute AMRAP

40 Push ups

20 Hang power cleans  Rx 95/65lbs

20 Calorie assault bike

40 Sit ups

 

3/18/19 – 190318

Group Warm up 

Group Mobility 

Strength 

Front squat 5×3  – Build to a heavy triple. Rest 2 minutest between sets!

 

WOD ( Workout of the Day ) 

Every 3 minutes, for 15 minutes – 5 rounds.

15/12 Calorie row + 10 Dumbbell thrusters Rx 50/35lbs Lv.2 35/20lbs

 

3/13/19-190313

Group Warm up 

Group Mobility 

Strength 

15 minutes to build to a heavy back squat for the day! rest as needed between attempts.

3 Giant sets of:

1:00 Bag hold – heavy as possible + 50 Banded good mornings + 10 Dumbbell bent over rowers ( each side )

– Rest 2 minutes between sets –

WOD ( Workout of the Day ) 

12 minute AMRAP

20 Wall balls  20/14lbs

16 Alternating dumbbell snatch  50/35lbs

12 Push ups

8 Shuttle runs

3/12/19 – 190312

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for 12 minutes.

2 Deadlifts @ 60-70%

 

WOD ( Workout of the Day ) 

5 minute AMRAP

12 Kettlebell swings – American 53/35lbs

12 Box jump overs  24/20″

12 Chest to bar pull ups / 6 ring muscle ups – RX+

Rest 5 minutes 

5 minute AMRAP

12 Deadlifts 185/135 Rx

12 Calorie row

Rest 3 minutes 

100 GHD sit ups / 150 ab mat sit ups – for time.