(248) 860-2898

6/3/19 – 190603

Group Warm up 

Group Mobility 

Strength 

Every 4 minutes, for 4 rounds. 

5 Dumbbell Bulgarian split squats – each leg.

20 Banded pull throughs

*Increase weight on the split squats throughout the sets.

WOD ( Workout of the Day ) 

For time: 25 minute time cap.

100 Calorie row

80 Wall balls – 20/14lbs

60 Sit ups – Rx+ GHD

40 Box jump overs – 24/20″

100ft dumbbell front rack walking lunge – 55/35lbs

 

6/1/19 – 190601

10 minutes to work up to bench weight and warm up your pull ups. 

 

WOD ( Workout of the Day ) 

For time: 22 minute time cap.

10 -1

Bench press @ 60-70% of your 1rm.

Alternating DB snatch – 55/35lbs

Push ups

*90% of you should use 60% for the bench press, however you strong people can take a stab at 70%. Yes, I know the dumbbell snatch are uneven numbers… no worries! you will be just fine and no harm will be done. Push the pace and try to finish under the cap.

5/31/19 – 190531

Group Warm up 

Group Mobility 

Strength 

5×3 Deadlifts – rest 2:00 between triples. Build weight every set If possible! Start at 60-70% of your 1rm.

WOD ( Workout of the Day ) 

3 rounds for time:

Run 400m

15 Toe to bar

Row 400m

5/30/19 – 190530

Group Warm up 

Group Mobility 

Strength 

Every 2:30 x 5 rounds.

8 Goblet squats – 53/35lbs + 10 alternating split jumps + 2 box jumps – 30/24″

*Try to improve your speed every round!

 

WOD ( Workout of the Day ) 

Teams of 2, split work equally.

30 minute AMRAP

50 Calorie assault bike

30 Hang power cleans – 155/95lbs

50 Bar facing burpees

30 Box jumps – 30/24″

5/29/19 – 190529

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 10 rounds – 1 hang power snatch above the knee + 1 power snatch.

*Add weight if your form allows.

WOD ( Workout of the Day ) 

10 rounds for time:

30 Double unders

9 Power snatch 75/55lbs

 

Extra: crossover symmetry protocol. 

5/28/19 – 190528

Group Warm up 

Group mobility 

Strength 

12 minutes of movement – Not for a score!

12 Single arm dumbbell Z press – 6R/6L

15 Banded good mornings

:10 – :20 hollow hold

*Move through these movements focusing on quality over quantity.

WOD ( Workout of the Day ) 

Every minute, on the minute – 15 minutes.

1.) 10 Russian kettlebell swings 70/53lbs

2.) 20 ab mat sit ups

3.) :45 max calorie row

*Score is total number of calories.

EXTRA: 15 minutes of mobility before leaving the gym. 

5/27/19 – 190527

Only 9:00am class tomorrow!! We will be doing Murph. Multiple variations and scales will be on the board.

5/25/19 – 190525

10:00am Workout – “Murph” 

Friends and family members are welcome! we look forward to seeing everyone. Scales will be listed on the board.

5/24/19 – 190524

Group Warm up 

Group Mobility 

Strength 

Every 2:30, for 5 rounds.

5 bench press + 10 Dumbbell rows each arm!

 

WOD ( Workout of the Day ) 

Teams of 2

0:00 – 5:00:  AMRAP assault bike calories

 

5:00 – 15:00:  AMRAP

8 Slam balls – 40/20lbs

4 Box step overs with the slam ball – 24/20″

*Alternate full rounds with your partner.

 

15:00 – 20:00: AMRAP assault bike calories

5/23/19 – 190523

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, split work equally.

For time: 70 Sled push! 150ft = 1 push! 75ft out and 75ft back.

Men – 90lbs on sled

Ladies – 50lbs on sled

*Every 3 minutes, stop and perform 20 Russian kettlebell swings: 10 swings each! 70/53lbs

**40 minute time cap!