Month: June 2012

120629 Friday

Warm Up :15 Jumping Jacks :15 Squats :15 Mtn Climbers :15 Jump Squats 4 Rounds Running Drills :15 Plank :15 Superman :15 Side Plank :15 Side Plank 4 Rounds 30/20/30 WOD 115/75 Max Thrusters in 15sec Rest 45sec 15min

120628 Thursday

Warm Up :15 Jumping Jacks :15 Squats :15 Mtn Climbers :15 Jump Squats 4 Rounds Running Drills :15 Plank :15 Superman :15 Side Plank :15 Side Plank 4 Rounds 30/20/30 WOD Ring Push Up 5 Toe to Bar 10 Wall Ball 15 AMRAP 12min

120627 Wednesday

ATTENTION ALL MEMBERS: Saturday there will ONLY be an 8am class due to The Motor City Open. We have 28 members ┬ácompeting in all the different divisions. Come out and support what you helped create! Warm Up :15 Jumping Jacks :15 Squats :15 Mtn Climbers :15 Jump Squats 4 Rounds Run Drills :15 Plank :15 …

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120625 Monday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountain Climbers :15 Jump Squats 4 Rounds Mobility :15 Plank :15 Superman :15 Side Plank :15 Side Plank 4 Rounds WOD 21 Power Snatch (105/75) 21 Box Jump (24/20) 400m Run 15 Power Snatch 15 Box Jump 400m Run 9 Power Snatch 9 Box Jump 400m Run

120622 Friday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountain Climbers :15 Jump Squats 4 Rounds w/ Barbell Power Snatch 3 OH Squat 3 Snatch Balance 3 4 Rounds WOD (135/95) Power Snatch 7 OH Squat 7 Snatch Balance 7 7 Rounds 30 Muscle Up Transitions

120620 Wednesday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats 4 Rounds :15 Plank :15 Superman :15 Side Plank :15 Side Plank 4 Rounds WOD KB Swing 30 (53/35) Pull Up 15 3 Rounds Sled Stuff

120618 Monday

Warm Up 400m Run Barbell Complex WOD 1 Hang Snatch Every :45 for 20 Intervals Tabata Air Squat Push Up Sit Up (24 consecutive rounds)

120615 Friday

Warm Up :15 Jumping Jack :15 Squat :15 Mountain Climbers :15 Jump Squats 4 Rounds :15 Plank :15 Superman :15 Side Plank :15 Side Plank 4 Rounds WOD (115/75) Deadlift 5 Clean 5 Front Squat 5 Jerk 5 AMRAP………45min!!!!!!!

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