(248) 860-2898

6/25/24 – 240625

Group Warm up 

Group Mobility 

Strength – Every 2:00 x 3 sets: 5 bench press / Every 2:00 x 3 sets: 3 bench press / Every 2:00 x 3 sets: 1 bench press *Build into a heavy single for the day!

WOD ( Workout of the Day ) 

AMRAP x 12 

15 Dumbbell hang power cleans – 50/35lbs

10 Push press – 135/95lbs

5 Strict handstand push ups

 

6/24/24 – 240624

Group Warm up 

Group Mobility 

Strength – Every 2:30 x 7 sets: 2 back squats *Build to a heavy double for the day.

 

WOD ( Workout of the Day ) 

For time – 15 minute time cap

10-8-6-4-2

Sandbag clean over the shoulder – 150/100lbs

*Perform a 100ft sandbag carry + 50 double unders after each set.

4/23/24 – 240423

Group Warm up 

Group Mobility 

Strength – 1 Push press every 1:30 x 7 sets *Build to a tough single

WOD ( Workout of the Day ) 

3 Rounds for time with a partner – 18 minute time cap

40 Toe to bar

12 Wall walks

Finisher – 3 sets: 10 Dumbbell windmills + 20 Back extensions 

6/22/24 – 240622

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

AMRAP x 12

Max calorie on any machine – every 2:00, including 0:00 – complete 16 alternating dumbbell snatch ( 50/35lbs )

REST 5 MINUTES

For time – 15 minute time cap

15 box jumps – 30/24″

400m Run

20 box jumps – 24/20″

400m Run

25 box jumps – 20″

400m Run

6/21/24 – 240621

Group Warm up 

Group Mobility 

Strength – EMOM x 12:  back rack reverse lunges x 2 reps

WOD ( Workout of the Day ) 

For time

15-12-9-6-3

Toe to bar

double dumbbell / kettlebell lunges – 53/35lbs

At the 12:00 minute mark.. for time

15-12-9-6-3

Calorie row

lateral burpees over the rower

6/20/24 – 240620

Group Warm up 

Group Mobility 

Strength – 5×10 Close grip bench press, start a new set every 2:30. All weight should be smooth and sub max loads.

WOD ( Workout of the Day ) 

EMOM x 18

1.) 5 Power cleans – 155/105lbs

2.) 12/9 Calorie bike

3.) 5 pull ups + 10 push ups + 15 Squats

6/19/24 – 240619

Group Warm up 

Group Mobility – 1:00 foam roll calf / leg + 1:00 lax ball roll / foot = 4 minutes total *post workout 2 minute couch stretch / leg

WOD ( Workout of the Day ) 

Every 5 minutes x 3 rounds

800m Run

THEN 

Every 3 minutes x 5 rounds

400m Run

*Record times for every run if possible.

 

6/18/24 – 240618

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 7 sets: 3 Push jerks *Build to a heavy triple for the day!

WOD ( Workout of the Day ) 

For time, teams of 2 – split work as needed.

160 Double unders

160 Sit ups

160 Double unders

160 Dumbbell push press – 50/35lbs

160 Double unders

400m Dumbbell farmers carry – 50/35lbs

6/17/24 – 240617

Group Warm up 

Group Mobility 

Strength – 20 minutes to build up to a heavy 3 rep deadlift for the day!

WOD ( Workout of the Day ) 

Every 2 minutes, for 8 rounds:

5 Deadlifts – 275/185lbs

10 Wall balls – 20/14lbs

Lv.2 – 185/125lbs 

Lv.3 – 135/95lbs 

6/15/24 – 240615

Group Warm up 

Group Mobility 

Strength – for completion

200m sandbag bear hug carry – 100/80lbs

100m L arm dumbbell overhead carry – 50/35lbs

100m R arm dumbbell overhead carry – 50/35lbs

200m sandbag bear hug carry – 100/80lbs

WOD ( Workout of the Day ) 

EMOM x 12

130ft sled push ( 65ft down + 65ft back )