(248) 860-2898

7/18/2020 – 200718

Group Warm up 

Group Mobility 

Strength 

Every 1:30 x 6 rounds

200ft Farmers carry

WOD ( Workout of the Day ) 

3 rounds for time:

800m Run

20 Deadlifts Rx 165/105lbs

35 Sit ups

*25 minute time cap.

7/17/2020 – 200717

Group Warm up 

Group Mobility 

Strength 

Dumbbell floor press 6×8 – every 2 minutes.

Rx 50/35lbs Lv.2 35/20lbs

 

WOD ( Workout of the Day ) 

3 minute AMRAP 

20 Double unders

10 Push ups

10 Slam balls – 40/20lbs

REST 1 minute 

5 Rounds

7/16/2020 – 200716

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 2 minutes, for 30 minutes.

1.) 300m Run

2.) 25 Alternating dumbbell snatch – 50/35lbs

3.)  500/400m Row

4.) 30 Dumbbell single arm thrusters (15R/15L) – 50/35lbs

5.) 15 Burpee box jump overs – 24/20″

7/15/2020-200715

Group Warm up 

Group Mobility 

Strength 

5×3 Hang power clean – every 2:30.

*Increase weight every round.

 

WOD ( Workout of the Day )

For time:  

21-15-9

Hang power clean

push ups

Rx 135/95lbs Lv.2 95/65lbs

7/14/2020 – 200714

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes, for 5 rounds.

1.) 5 Push press – 60%

2.) 4 Push press – 70%

3.) 3 – 80%

4.) 2- 85%

5.) Max effort @ 70%

 

WOD ( Workout of the Day )

16 minute EMOM

1.) 20 Russian kettlebell swings

2.) 15 V-ups

3.) 20/15 Calorie row

4.) Rest

7/13/2020 – 200713

Group Warm up 

Group Mobility 

Strength 

4 sets of:

8 Bulgarian split squats – per leg.

-Rest 45 seconds-

10 Bent over rows

-Rest 1 minute –

*Barbell split squats and barbell bent over rows. Use the rest time to switch your weights for the next movement.

 

WOD ( Workout of the Day ) 

For time: 14 minute time cap.

400m Run

50 Wall balls – 20/14lbs

25 Burpees

50 Wall balls

400m run

 

 

7/11/2020 – 200711

Free community downtown Wixom! 

8:15am at Sibley park

 

9:00am Class workout at Fate

10:00am Class workout at Fate

 

 

 

7/10/2020 – 200710

Group Warm up 

Group Mobility 

Strength 

EMOM – Deadlift x 3 reps /185/125lbs

 

WOD ( Workout Of The Day ) 

For time:

150 Double unders

30 Alternating dumbbell snatch

30 Overhead dumbbell lunges

100

20

20

75

15

15

50

10

10

25

5

5

7/09/2020 – 200709

Group Warm up 

Group Mobility 

WOD ( Workout Of The Day )

Every 10 minutes x 4 rounds

500m Row

400m Run

25 Burpees

 

 

7/08/2020 – 200708

Group Warm up 

Group Mobility 

Strength 

5×3 every 2:30 perform a new set:

1 Power clean + 1 Hang power clean + 1 squat clean! Perform the set unbroken and go up in weight if technique allows.

 

WOD ( Workout Of The Day ) 

Every 3 minutes x 5 rounds

10 Hang power cleans Rx 135/95lbs Lv.2 95/65lbs

25 Wall ball shots

*Score = Slowest + fastest rounds!