(248) 860-2898

2/6/21 – 210206

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Grettel”

10 Rounds for time of:

3 Power clean + Push jerk

3 Burpees over the bar

 

REST 10 MINUTES 

 

“Ingrid”

10 Rounds for time of:

3 Power snatches

3 burpees over the bar

 

Rx 135/95lbs 

Lv.2 105/75lbs 

2/5/21 – 210205

Group Warm up 

Group Mobility 

Strength 

4 sets, new set every 3:30.

20 Banded lat pull downs

20 Banded face pulls

:20 Chin over the bar hold

WOD ( Workout of the Day ) 

20 Minute AMRAP

4 Strict pull ups

8 Push ups with feet on a box – 24/20″

12 Medball cleans – 20/14lbs

2/4/21 – 210204

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

5 rounds each for time 

10 Burpees

15 Slam balls – 40/20lbs

20 Deadlifts – 135/95lbs

25 Box jump overs – 24/20″

18/14 calorie machine

Rest 3 minutes after each round 

 

2/3/21 – 210203

Group Warm up 

Group Mobility 

Strength 

12 minute EMOM – alternating

1.) 8-10 Knee to elbow

2.) 3-8 Strict dips / push ups

 

12 minute AMRAP 

20 Sit ups

10 Left arm overhead lunges

10 Right arm overhead lunges

RX 50/35lb DB 

Lv.2 35/20lb DB

2/2/21 – 210202

Group Warm up

Group Mobility 

Strength 

Every 90 seconds x 8 sets

3 position power snatch * High hang, hang above the knee and hang below the knee.

Focus on positions and technique 

 

WOD ( Workout of the Day ) 

Teams of 2, alternate every round.

16 Rounds for time

35 double unders

12 Alternating dumbbell snatch

Rx 50/35lbs 

2/1/21 – 210201

Group Warm up 

Group Mobility 

Strength 

Every 4 minutes x 3 sets

12 Barbell back rack Bulgarian split squats – 6 each leg

10 Barbell back rack box step ups – 5 each leg

10 Barbell good morning

*Add weight each round if possible!

WOD ( Workout of the Day ) 

3 rounds for time * 16 minute time cap

40 Wall ball shots – 20/14lbs

30 Calorie machine

20 Box jumps – 24/20″

210130 – 1/30/21

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

3 Minute AMRAP 

15 American kettlebell swings – 70/53lbs

Calorie machine ride / row for the time remaining

 

REST 3 MINUTES 

 

3 Minute AMRAP 

20 Slam balls – 40/20lbs

Calorie machine ride / row for the time remaining

 

REST 3 MINUTES  x 3 total rounds for total calories! 

210129- 1/29/21

Group Warm up 

Group Mobility 

Strength 

A.)  16 Single arm db press (8R/8L)

Rest 45 Seconds 

B.) 16  Dumbbell front rack lunges – Alternate legs every rep!

Rest 45 seconds x 4 rounds 

 

 

WOD ( Workout of the Day ) 

Every 6 minutes x 3 rounds

75 Double unders

20 Alternating dumbbell snatch – 50/35lbs

10 Toe to bar

20 Box jumps overs – 24/20″

*Each round is for time. 

210128 – 1/28/21

Group Warm up 

Group Mobility 

 

Wod ( Workout of the Day ) 

“Martin” – For time, with a partner……..

210127 – 1/27/21

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 8 rounds

High hang power clean + Hang power clean + Hang power clean below the knee

*Focus on technique and positions!

 

WOD ( Workout of the Day ) 

Every 3 minutes x 5 rounds

15/12 Calorie bike

10 Bar facing burpees

* Score is fastest & slowest round