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.
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.
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
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″
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
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
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
Free community downtown Wixom!
8:15am at Sibley park
9:00am Class workout at Fate
10:00am Class workout at Fate
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
Group Warm up
Group Mobility
WOD ( Workout Of The Day )
Every 10 minutes x 4 rounds
500m Row
400m Run
25 Burpees
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!
