(248) 860-2898

4/21/21 – 210421

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 4 sets

5 touch and go power cleans *Build in weight each set.

 

WOD ( Workout of the Day ) 

AMRAP x 3 minutes

25/18 Calorie machine

25 Box jump overs – 24/20″

15 Power cleans

REST 2 MINUTES 

AMRAP x 5 minutes

25/18 Calorie machine

25 Box jump overs

15 Power cleans

REST 2 MINUTES 

For time: *10 minute time cap

25/18 Calorie machine

25 Box jump overs

15 Power Cleans

RX 135/95lbs 

Lv.2 95/65lbs 

4/20/21 – 210420

Group Warm up 

Group Mobility 

Strength 

Every 75 seconds x 8 sets

3 Bench press *Climbing every set!

 

WOD ( Workout of the Day ) 

EMOM x 25

1.) 100m Sprint

2.) 20 Push ups

3.) 8 Dumbbell rows each hand – 50/35lbs

4.) 15 Dumbbell weighted sit ups – 50/35lbs

5.)  Rest

4/19/21 – 210419

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets: 5 back squats @ 70% for all sets.

WOD ( Workout of the Day ) 

For time: 20 Minute time cap

90 Alternating dumbbell snatch – Rx 50/35lbs

75 Calorie machine

60 Burpees

50 Wall balls – Rx 30/20lbs  Lv.2 20/14lbs

4/17/21 – 210417

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time:

Row 60/40 Calories

21 Dumbbell thrusters

Row 40/30 Calories

15 Dumbbell thrusters

Row 20/15 Calories

9 Dumbbell thrusters

Rx 50/35lbs

Lv.2 35/20lbs 

4/16/21 – 210416

Group Warm up 

Group Mobility 

Strength 

15 Minutes to build to a heavy 3 rep deadlift.

WOD ( Workout of the Day ) 

Teams of 3 – 20 Minute AMRAP 

Partners 1+2  AMRAP *Switch as needed.

100 Double unders

20 Deadlifts

30 Hang power cleans

40 Burpees over the bar

Partner 3 – Max calorie machine

Rx 155/105lbs

Lv.2 115/85lbs 

4/15/21 – 210415

Group Warm up 

Group Mobility 

Strength 

5×3 Strict press – rest 1:30 after each set!

 

WOD ( Workout of the Day ) 

13 Minute AMRAP

25 Toe to bar

15 Push press

400m Run

Rx 95/65lbs 

Lv.2 75/55lbs 

4/14/21-210414

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

Every 5 minutes x 5 rounds

25/20 Calorie machine

10 Pull ups

20 American kettlebell swings – Rx 53/35lbs

Rx+  5 bar muscle ups instead of pull ups. 

4/13/21-210413

Group Warm up 

Group Mobility 

Strength 

15 Minutes to build to a heavy back squat single for the day! start with the barbell and build in weight every set.

 

WOD ( Workout of the Day ) 

For time: *15 minute time cap

21 Front squats

21 Box jumps – 24/20″

18 Front squats

18 Box jumps

15

15

12

12…..  9+9… 6+6 … 3+3

Rx – 95/65lbs 

Lv.2 – 75/55lbs 

4/12/21 – 210412

Group Warm up 

Group Mobility 

Strength 

15 minutes to build to a heavy bench press single for the day. Start with the barbell and take small jumps until you fail a rep!

 

WOD ( Workout of the Day ) 

24 minute EMOM

1.) 15/12 Calorie machine

2.) 12 Dips

3.) 10 Burpees

4.) 50 Double unders / 100 singles

 

 

4/10/21 – 210410

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Bench press

10 . 9. 8. 7. 6. 5. 4. 3. 2. 1

Double unders / singles

100. 90. 80. 70. 60. 50. 40. 30. 20. 10

*Run 200m after each round

Rx 75% of 1rm

Lv.2 65% of 1rm