(248) 860-2898

4/25/22 – 220425

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 6 sets – three hang power snatch *Build to a heavy triple for the day!

 

WOD ( Workout of the Day ) 

AMRAP x 12 minutes

10 Burpees

25 Double unders

 

Post workout: 3 sets of 7 muscle snatches + 7 behind the neck snatch grip push press 

4/23/22 – 220423

Group Warm up 

Group Mobility 

Strength – 2 sets of max strict pull ups. Rest 3 minutes between sets! 

WOD ( Workout of the Day ) 

“Helene”

For time – 14 minute time cap

3 rounds of:

400m Run

21 American kettlebell swings – 53/35lbs

12 Pull ups

 

4/22/22 – 220422

Group Warm up 

Group Mobility 

Strength – 50m sled push HAP! Every 2 minutes x 8 sets. 

WOD ( Workout of the Day ) 

EMOM x 15

1.) 15/12 Cal bike

2.) 10 Box jumps – 24/20″ + 10 Burpees

3.) Rest

Lv.2 – 12/9 Cal 

Lv.3 – 9/6 Cal + 5&5 box jumps + burpees 

4/21/22 – 220421

Group Mobility 

Strength 

Every 3 minutes x 3 sets: 20 barbell good morning + 1 minute plank hold *push up position.

 

WOD ( Workout of the Day ) 

Team of 2, 8 rounds for time. Alternate full rounds!

For time – 20 minute cap

20 Revere step lunges *in place

10 Sumo deadlift high pull – 115/75lbs

4/20/22 – 220420

Group Mobility 

 

WOD ( Workout of the Day ) 

on a 32 minute clock

0:00 – 18:00

For load: Perform a new set every 2 minutes – Bench press 5.5.3.3.3.1.1.1.1

Rest 2 minutes 

20:00 – 32:00

Run 1 mile for time

 

*Score is heaviest weight successfully lifted + mile time.

4/19/22 – 220419

Group Warm up 

Group Mobility 

Strength 

On a 8:00 clock find a heavy 2 rep thruster from a rack.

 

WOD ( Workout of the Day ) 

For time

“Tommy V”

21 Thrusters – 115/75lbs

12 Rope climbs

15 Thrusters

9 Rope climb

9 Thrusters

6 Rope climbs

Lv.2 – 95/65lbs 

Lv.3 – 75/55lbs + Pull ups 

4/18/22 – 220418

Group Warm up 

Group Mobility 

Strength 

12 minutes to find a heavy power clean

WOD ( Workout of the Day ) 

For time – 20 minute time cap

50-40-30-20-10

Dumbbell power snatch – 50/35lbs *Perform 12 Toe to bar + 50 Double unders after every set.

 

Lv.2 – 35-30-25-20-10 *8T2B + 30 Double unders 

4/16/22 – 220416

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Fight gone bad”

3 rounds for total reps

1:00 – Wall balls – 20/14lbs

1:00 – Sumo deadlift high pulls – 75/55lbs

1:00 – Box jumps – 20″

1:00 – Push press – 75/55lbs

1:00 – Calorie row

1:00 – Rest 

 

 

4/15/22 – 220415

Group Warm up 

Group Mobility 

Strength 

EMOM x 12 minutes: 2 Close grip bench press @ 65-70%

 

WOD ( Workout of the Day ) 

Teams of 2 *Alternate every full round

20 Minute AMRAP

5 Sandbag cleans – 150/100lbs

10 Toe to bar

5 Cal bike

Post workout – 150 Banded push downs in as few as sets as possible 

4/14/2022 – 220414

Group Warm up 

Group Mobility

Skill work –  Review strict dips along with handstand push ups.

WOD ( Workout of the Day ) 

For time – 22 minute time cap

15-12-9  

Strict Handstand push ups *Complete 21 sit ups after each set. 

15-12-9 

Strict Ring dips *Complete 21 sit ups after each set.

15-12-9 

Push ups *Complete 21 sit ups after each set. 

 

Lv.2 – 9/6/3 Handstand push ups and 15 sit ups after each set. 

Lv.3 – DB strict press, box dips and push ups