(248) 860-2898

11/24/18 – 181124

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Row 500m + 10 Deadlifts

Rest 1:1

*Add weight each set to the deadlifts. Score is heaviest set of deadlifts successfully lifted!

11/23/18 – 181123

Group Warm up 

Group Mobility 

 

Strength 

20 minutes to find a heavy bench press single! Rest as needed between attempts. All athletes need to have a spotter present! 

 

WOD ( Workout of the Day ) 

Teams of 2, split reps equally.

For time:

21 – 15 – 9  Bench press RX 135/95lbs  RX+ 205/135lbs 

42 – 30 – 18   Pull ups

REST 5 MINUTES

15 – 12 – 9  Bench press 

30 – 26 – 18   Dips

11/22/18 – 181122

Group Warm up 

Group Mobility 

 

*Come prepared for an epic workout! Lots of heavy breathing is guaranteed!

11/21/18 – 181121

Group Warm up 

Group Mobility 

 

Strength 

20 minutes to find a heavy clean for the day! Squat or power variations are acceptable. Rest as needed between attempts.

 

WOD ( Workout of the Day ) 

15 minute AMRAP

50/40 Calorie assault bike

40 Dumbbell alternating snatch RX 55/35lbs

30 American kettlebell swings RX 53/35lbs

20 Box jump overs RX 30/24″

*Score is total rounds + reps. Goal is to complete one full round and start on the second.

11/20/18 – 181120

Group Warm up 

Group Mobility 

 

Strength 

15 minutes to build to a heavy strict press for the day! Rest as needed between attempts.

 

WOD ( Workout of the Day ) 

5 rounds – 3 minutes on / 2 minutes off.

20 sit ups RX+ GHD

10 Burpees

AMRAP calorie row with remaining time.

*Score is total calories after 5 rounds!

11/19/18 – 181119

Group Warm up 

Group Mobility 

 

Strength 

20 minutes to find a heavy squat single for the day! Rest as needed between attempts. 

 

WOD ( Workout of the Day ) 

10 minute AMRAP

8 Toe to bar

8 Dumbbell thrusters RX 50/35lbs Lv.2 35/20lbs

12 Dumbbell front rack walking lunges

 

Extra – 2 minutes per leg, banded hip opener. 

Quad smash – 3 minutes per leg.

 

11/17/18 – 181117

FREE Community Workout! Please join us for a fun and easy partner workout. I look forward to meeting and seeing new faces. 

11/16/18 – 181116

Group Warm up 

Group Mobility 

 

Strength 

Every 90 seconds, for 10 sets.

2 Power snatch + 2 overhead squats – Build in weight each set.

 

WOD ( Workout of the Day ) 

Every minute on the minute, for 12 minutes.

1.) 50ft overhead db lunge – single arm.

2.) 6 HEAVY dumbbell snatch (3R/3L) – alternate arms every rep.

3.) 15 V – ups

 

RX – 50/35lbs

 Lv.2 – 35/20lbs

11/15/18 – 181115

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

On a running clock complete the designated work for time or total reps. If you didn’t complete the assigned work in the allotted time note your number of completed reps. 

0:00 – 9:00 ( For time / reps )

75 American kettlebell swings Rx -53/35lbs

75 Box jump overs Rx – 24/20″

10:00 – 19:00 ( For time / reps )

21 – 15 – 9

Calorie row

Dips / Push ups

 

20:00 – 29:00 ( AMRAP )

12 Sit ups RX+ GHD sit ups

100ft farmers carry RX – 50/35lbs

 

30:00 – ? ( For time )

600m run

60 Burpees

11/14/18 – 181114

Group Warm up 

Group Mobility 

 

Strength 

3 rounds of:

10 Pistols – alternate legs.

– Rest 30 seconds –

1 Pause front squat (2 second pause) + 2 front squats @ 60-75%

– Rest 30 seconds –

10 Rotational slam balls (40/20lbs) 10 reps each side.

– Rest 2:00 after each round –

 

WOD ( Workout of the Day ) 

“Fran” – 8 minute time cap.

For time:

21-15-9

Thrusters (95/65lbs)

Pull ups

*All workouts can be scaled on an individual basis.