(248) 860-2898

W.O.D.

12/14/18 – 181214

Group Warm up

Group Mobility 

strength 

20 minutes to build to a 5 rep max deadlift.

WOD ( Workout of the Day ) 

Teams of 2, 18 minute AMRAP – alternate each movement.

100 Double unders

65m sandbag carry  Rx 100/60lbs  Rx+ 150/100lbs

30 Sit up  Rx+ GHD

 

Extra: 3×5 Back squat @ 70-80% of 5’s. 

12/13/18 – 181213

Group Warm up 

Group Mobility 

Strength 

5×5 Strict press – Rest 1:30/2:00 minutes between sets. Build to a heavy 5 for the day!

WOD ( Workout of the Day ) 

Every minute on the minute, for 20 minutes.

1.) Rx – 10 Handstand push ups   Rx+ – 15

2.) 3/1 Rope climbs

3.) Max effort box jumps Rx 30/24″

4.) Rest

*Score = total box jumps

Extra: Dumbbell bench press 3-5 x10-12 reps.

12/12/18 – 181212

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

4 rounds for time:

30/25 Calorie row

15 Toe to bar

30 American kettlebell swings Rx 53/35lbs

20 Burpees over the kettlebell

*All workouts can be scaled on an individual basis.

 

12/11/18 – 181211

Group Warm up 

Group Mobility 

Strength 

Back squat – 5×3 – Rest 2:00 between sets. Build to a heavy triple on the Day!

WOD ( Workout of the Day ) 

Every 2 minutes x 8 rounds.

8/6 Assault bike calories + 3 Touch & go power cleans.

*Build the weight each set. Score = Highest touch and go triple within the 8 rounds.

*The goal is to work explosiveness under cardiovascular fatigue! Sprint the bike and go heavy on the cleans!!

 

Extra: Stiff leg deadlifts 2/3 x 8-10 reps. 

12/10/18 – 181210

Group Warm up 

Group Mobility 

Strength 

Bench press – 5×3. Rest 1:30/2:00 minutes between triples, the goal is to build to a heavy triple for the day!

 

WOD ( Workout of the Day ) 

12 minute AMRAP

12 Push ups

9 Push press  RX 115/85lbs  Lv.2 95/65lbs

6 Bar muscle ups  Lv.2 Chest to bar or pull ups

 

EXTRA: Skull crushers 3×12. Banded face pulls 3×25.

12/8/18 -181208

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time: *20 minute time cap.

60/50 Calorie row

50 Hang power cleans  RX 95/65lbs  Lv.2 75/55lbs

40 Bar facing burpees

30 Thrusters

20 Toe to bar

5 Rope climbs

*All workouts can be scaled on an individual basis.

12/7/18 – 181207

Group Warm up 

Group Mobility 

Strength 

20 minutes to find a heavy deadlift single for the day! Leave 10lbs in the tank.

 

WOD ( Workout of the Day ) 

15 minute AMRAP

75 Double unders

15 Sumo deadlift high pulls RX 135/95 Lv.2 95/65

30 Wall ball shots RX 20/14lbs

EXTRA: Back squat @70-80% of 5’s – 3×5.

12/6/18 – 181206

Group Warm up 

Group Mobility 

Strength 

Strict press – 5×1. Rest 2 minutes between sets, increase the weight each set to find todays heavy single!

 

WOD ( Workout of the Day ) 

“Lynne” with bells.

5 rounds for max reps!

Max effort unbroken dumbbell bench press RX 55/35 RX+ 70/50 Lv.2 35/20

-Rest 30 seconds-

Max effort unbroken strict unbroken pull ups

Rest 2/3 minutes

Example – Bill does 21 unbroken dumbbell bench press and fails the 22nd rep. He takes his 30 second rest and then completes 7 unbroken strict pull ups. He has successfully completed 28 reps, he notes his score on the board and takes a 3 minute rest before starting the next round.

12/5/18 – 181205

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

Every 8 minutes, for 40 minutes – 5 rounds.

40/30 Calorie bike

10 shuttle runs – 200m

20 Burpees

20 Sit ups  RX+ GHD

*Score is fastest and slowest round times.

 

12/4/18 – 181204

Group Warm up 

Group Mobility 

Strength 

Back squat 5×5 – rest 2 minutes. Build to a heavy 5 for the day, however leave 5lbs in the tank!

WOD ( Workout of the Day ) 

Every minute on the minute, for as long as possible.

1.) 3 front squats (from the floor) @50% of todays heaviest 5 squats + 6 box jump overs 24/20″.

2.) 4 front squats + 7 box jump overs

3.) 5 front squats + 8 box jump overs

 *Continue to add 1 rep to each movement every minute for as long as possible…. or 12 minutes whichever comes first!

EXTRA: Stiff leg deadlifts – 2/3 sets x 8-10 reps.