(248) 860-2898

11/7/22 – 221107

Group Warm up 

Group Mobility 

Strength – 12 minutes to establish a heavy seated strict press

 

WOD ( Workout of the Day ) 

“Diane”

For time: 10 minute time cap

21-15-9

Deadlifts – 225/155lbs

Handstand push ups

Lv.2 – 21-15-9 + 15-12-9 

Lv.3 – 185/125lbs + Pike handstand push ups 

11/5/22 – 221105

Group Warm up 

Group Mobility 

Strength – 4 Sets: 10 single arm KB bent over rows / side + 100ft single arm KB farmers carry / side – Rest 1:30 after each set. 

 

WOD ( Workout of the Day ) 

For time – 15 minute time cap

30 Single arm overhead kettlebell lunges

30 Knee to elbow

30 Sit ups

30 Kettlebell snatches

30 Sit ups

30 Knee to elbow

30 Single arm overhead kettlebell lunges

Rx – 53/35lbs 

Lv.2 – 35/20lbs 

11/4/22 – 221104

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 box squats @ 30-40% 

WOD ( Workout of the Day ) 

5 rounds for time

11 Front squats – 135/95lbs

55 Double unders

Lv.2 – 95/65lbs + singles 

11/3/22 – 221103

Group Warm up 

Group Mobility 

Strength – EMOM x 9: 3 incline bench press @ 30-40% 

WOD ( Workout of the day ) 

AMRAP x 20 minutes

Teams of 2, alternate every movement

10 Push press – 115/75lbs

10 Kettlebell swings – 53/35lbs *American

10 Box jumps – 24/20″

11/2/22 – 221102

Group Warm up 

Group Mobility 

Strength – 12 minutes to accumulate 100 GHD sit ups *In as few sets as possible. 

WOD ( Workout of the Day ) 

5 rounds for time – 20 minute time cap

30/24 Calorie bike

Rest 2 minutes after each round

Lv.2 – 24/17 Calories 

Lv.3 – 15/10 Calories 

11/1/22 – 221101

Group Warm up 

Group Mobility 

Strength – 12 minutes to establish a heavy sumo deadlift 

WOD ( Workout of the Day ) 

4 rounds for time – 15 time cap

20 Wall balls – 20/14lbs

400m Run

10/31/22 – 221031

Halloween hours include – 6am, 9:30am, noon and open gym 4-5:30pm! No 5:30 or 6:30pm Class today! 

 

Group Warm up 

Group Mobility 

Strength – 12 minutes to establish a heavy split jerk 

WOD ( Workout of the day ) 

“The Ghost”

6 rounds for total reps

1:00 Calorie row

1:00 Burpees

1:00 Double unders

1:00 Rest

*Compare score to last year!

 

10/29/22 – 221029

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

For reps

1:30 Max reps toe to bar

Rest 1 minute 

1:30 Max reps dips

Rest 1 minute 

1:30 Max rep hip extensions

Rest 1 minute 

1:30 Max rep deadlifts – 185/125lbs

Rest 1 minute 

2 rounds

10/28/22 – 221028

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 box squats +5% from last week.

For time including rest periods

9/6 Calorie bike

Rest 30 seconds 

15/11 Calorie bike

Rest 1 minute 

21/16 Calorie bike

Rest 1:30 minute 

27/21 Calorie bike

Rest 2 minutes 

33/26 Calorie bike

Rest 3 minutes 

39/31 Calorie bike

 

10/27/22 – 221027

Group Warm up 

Group Mobility 

Strength – EMOM x 9: 3 bench press +5% from last week.

WOD ( Workout of the Day ) 

5 rounds for time

36 Double unders

12 Strict press – 75/55lbs

6 Strict chin ups