Due to the current state of affairs in Michigan we are closed until 3/30th
at home workouts will be posted for athletes on wodify.
stay safe and healthy and keep working to make yourself a priority.
3/13/20
Class Times 5:15 & 8:30
Mod ~ Snatch
Wod ~ Tabata
8 Rnds of :20 work :10 rest
** Wallballs
** Power Cleans 45/65
** Banded Good Mornings
** Strict Press 35/45
*$$$ cash out Cal Rower $$$
3/12/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Barbell Complex
Wod ~ 18:00 AMRAP
10 Russian KB Swings 53/70
10 Sit ups
100m sprint
20 RKB Swings
20 Sit ups
200m run
30 RKB Swings
30 Sit ups
300m sprint
continue to increase 10 reps until time runs out
3/11/20
Class times 5:15/8:30/4:00/6:00/7:00
4:00 ~ Open Gym/CF
5:00 ~ Kids
7:00 ~ Oly Class
Mod ~ Core Accessory
3 Rnds
5 Turkish get up
10 Rower Pike ups
5 Strict Pull ups
30 Hollow Rock scissors
Wod 3 Rnds
800/1000 row
25 DB Snatch. 35/50
50ft ‘ DB Lunge
3 Ring MU
3/9/20
Class times 5:15/8:30/4:00/6:00/7:00
4:00 ~ Open Gym/CF
5:00 ~ Kids Class
Mod ~ Back Squat
Wod 21-15-9
Double DB Power Cleans (35/50)
Box Jump Overs
Double DB Front Squats
HSPU
Cash Out
1 mile cool down run
3/7/20
Saturday morning class with Coach Stacy @7:30 & 8:30
8:30 Bring Friend Day
Mod ~ Sumo DL
Wod ~ Team 3
10:00 Amrap
A1 = 200m row
A2 & A3 =
30 Wallballs
30 SDHP 65/95
30 DB Box Step ups
30 Push Press 65/95
rest 2:00
Repeat
3/6/20
Class times 5:15 & 8:30
NO 6;00pm ~ FNL @ 7:00
Mod ~ Every 2:00 x 5
Clean & Jerk complex
Wod ~ 7:00 ladder
3-6-9-12-15-18 etc
Clean & Jerk 95/135
TTB
Core Accessory work
3/5/20
Class times 4:30/5:15/6:15 & 4:00/6:00
Mod ~ Front Squats
Wod ~
1500m row
100 DU
50/35 cal or 800 run
100 DU
1500m row
3/4/20
Class Times 5:15/8:30/4:00/6:00/7:00
4:00 ~ Open Gym/CF
5:00 ~ Kids
7:00 ~ Oly Class
Mod ~ Bench Press
Wod ~ 3 RFT
30 KB Reverse Lunges (35/53)
20 Power Cleans
10 CTB Pull ups
3/3/20
Class Times 4:30/5:15/6:15 & 8:30/4:00/6:00
Mod ~ Gymnastic Skill work
3 sets
max Strict Pull ups
max Push up
rest :90
3 Sets
:30 mac strict dips
:30 l-sit paralettes or rig
Wod ~ Partner Wod (30:00 time cap)
45 Hang Snatches 65/95
400m run
30 Power Snatch 80/115
400 run
15 Squat Snatch 95/135
10 Rope Climbs
15 Squat Snatch 95/135
400 run
30 Power Cleans 80/115
400 Run
45 Hang Cleans 65/95
400 Run
3/2/20
Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 ~ open gym/cf
5:00 ~ Kids Class
Mod ~ Deadlift + Push Jerk
Wod ~ 5 Rnds ~ max reps
1:00 wallaballs
1:00 DB Snatch
1:00 Bike
1:00 Rest
2/29/20
Saturday morning class with Coach Emily @ 7:30 & 8:30
Mod ~ OverHead Squat
Wod ~ 12:00 AMRAP
48 DU
12 WallBalls (14/20)
6 Clean & Jerks (95/135)
Then in 6:00
Max Clean & Jerk
2/28/20
Class Times 5:15/8:30 & 6:00
Mod ~ Hang Clean
Wod ~ EMOM x 30
Odd = 12/10 Cal Row
Even = 12 Burpees
2/27/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Back Squats
Wod ~ 15:00 AMRAP
30/21 Cal Bike
30 Strict DB Press (25/35)
30 Box Jumps (20/24)
30 DeadLifts (95/135)
2/26/20
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids Class
7:00 ~ Oly Class
Mod ~ DB Bench Press
Wod Partner Wod
Buy In 35 Synchronized DB Snatches
then
20 Rnds
9 KB Swings 53/70
6 Power Cleans 95/135
** alternating each rnd
2/25/20
Class Times 4:30/5:15/6:15 & 8:30/4:00/6:00
Skill ~ DU or HSPU
Wod Every 4:00 x 5
50 DU
5 Bar MU
5 Snatches
core tabata
2/24/20
Class Times 5:15/8:30/4:00 & 6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids Class
Mod ~ Thruster EMOM
Wod ~
3 RNDS
9 Front squats (65/95)
7 TTB
5 Lateral Bar Burpees
30/21 Cal Row
3 Rnds
9 Front squats
7 TTB
5 Lateral Bar Burpees
30/21 Cal Row
3 RNDS
9 Front Squats (65/95)
7 TTB
5 Lateral Bar Burpees
2/22/20
Class Times 7:30 & 8:30 with Coach Tony
Mod ~ Snatch
Wod ~” Partner Barbara”
20:00 AMRAP
20 Pull ups
30 Push Ups
40 Sit ups
50 Air squats
2/21/20
Class Times 5:15/8:30 & 6:00
Mod ~ EMOM 10
1 Power Clean + 1 Front Squat + 1 Jerk
Wod
3:00 AMRAP
Macho Man (75/115)
Rest 3:00
3:00 AMRAP
Macho Man (95/135)
Rest 3:00
3:00 AMRAP
Macho Man (115/155)
Macho Man = 3 Power Clean + 3 Front Squats + 3 Push Jerks
Endurance Conditioning = Partner Bike
2/20/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Core Work
Wod ~ 2 RFT
20 Push Press (80/115)
30 DB Box Step ups (20/24)(35/50)
40 Burpee
50/40 Cal Row
** Accessory Work **
muscle up progressions or DB Bench Press
