(248) 860-2898

12/23/19 – 191223

Group Warm up 

Group Mobility 

Strength – Back squat 5×3, new set every 2:30. 

* Goal is to increase 5/10lbs more than last week. Stay away from knee selves and belts if possible!

 

WOD ( Workout of the Day ) 

2 minutes on: 2 minutes off x 5 rounds.

25 Wall balls

Max effort push ups with time remaining

*Score is total number of push ups completed.

 

EXTRA: 

Bench press 3×5 +5/10lbs – every 2:30.

12/21/19 – 191221

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time.

3000m Row

50 Push Jerk 155/105lbs

50 Pistols

50 Strict pull ups

100 Push ups

Time cap – 30 minute

12/20/19 – 191220

Group Warm up 

Group Mobility 

Strength – 3×5 Back squat, every 2:15. 

*This is a medium day! -10% less than Monday.

 

WOD ( Workout of the Day ) 

For time: *12 minute time cap.

10-1

Alt. DB Snatch Rx 70/50lbs

Toe to bar

 

Extra: Deadlift 5×3 +5lbs/10lbs, every 2:00. 

 

 

12/19/19 – 191219

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time: 0:00 – 12:00 

30/20 Calorie row

455ft bear hug bag carry – 150/100lbs

15/10 calorie row

 

12:00 – 22:00 AMRAP 

50 Double unders

25 Air squats

20 Kettlebell swings – American 70/53lbs

 

25:00 – 30:00 AMRAP 

Max effort burpee box jump overs – 24/20″

 

12/18/19 – 191218

Group Warm up 

Group Mobility 

Strength – 3×5 Back squat, every 2:15. 

*Today Is a light day! use -20% less weight than Monday.

 

WOD ( Workout of the Day ) 

3 Minute AMRAP

25/15 Calorie bike…. with the time remaining accumulate as many bench press reps as possible.

– Rest 3 minutes after each round –

3 Rounds total.

Round 1 – Rx 135/75lbs 

Round 2 – Rx 165/80lbs 

Round 3 – Rx 185/85lbs 

 

EXTRA: Press 5×3 +5lbs, every 2:30. 

12/17/19 – 191217

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 8 rounds – 1 power clean + 1 hang power clean + 2 push jerks.

*Build in weight if technique allows.

WOD ( Workout of the Day ) 

For time:

20-15-10

Clean & jerk Rx 95/65lbs

Bar facing burpees

*9 minute time cap

12/16/19 – 191216

Group Warm up 

Group Mobility 

Strength – 5×3 Back squat, every 2:30. 

*Week 5 of our strength cycle is here! We have built a solid base with 5’s and now we drop the reps and UP the weight! +5/10lbs from last week. If you’re feeling good a 10lb jump would be fine.

 

WOD ( Workout of the Day ) 

12 minute AMRAP

20 Box jump overs – 24/20″

16 Wall ball shots – 20/14lbs

4 Ring muscle ups / Chest to bar pull ups

Extra: 3×5 Bench press, every 2:30. +5/10lbs from last week.

12/14/19 – 191214

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Team of 2, for time.

200 Burpees

400/300 Calorie assault bike

100 Toe to bar

*45 minute time cap.

12/13/19 – 191213

Group Warm up 

Group Mobility 

Strength – Squat 5×3 -10% less than Monday. 

*New set every 2:15.

 

WOD ( Workout of the Day ) 

“Jackie” – For time: 9 minute time cap.

1000m row

50 Barbell thrusters – 45lbs

30 Pull ups

EXTRA: Deadlift 5×3 +5/10lbs more than last week – new set every 2:15. 

 

12/12/19 – 191212

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

20 minute AMRAP

30 Double unders

15 Sit ups

12 Deadlifts

9 Hang power cleans

Rx 155/105lbs Lv.2 115/80lbs