Happy Labor Day!!! 9am Class Only
Partner WOD
100 Sandbag Back Squats
50 Burpees
200m Sandbag Run
100 Sandbag Front Squats
50 Burpees
400m Sandbag Run
100 Sandbag Squat Cleans
50 Burpees
660m Sandbag Run
One athlete working at a time on squats and burpees. Run together each with a bag. Break up reps however you like. One bag must be off the ground during the workout.
4 Rounds
1:00 Sandbag Shoulder to Shoulder
1:00 Sandbag Lunges
1:00 Sandbag Curls
1:00 Sandbag Over Chest Flutter Kicks
We will be doing this in the parking lot of the the new location (648 E 9 Mile) at 6:30am and 5:30pm. Bring a mat and water.
4 Rounds
30 Goblet Squats 53/35
30 Bent Over Rows (15 each arm)
400m Run
We will be doing this in the parking lot at the new place (648 E 9 mile) at 6:30am and 5:30pm. Bring water.
10:00 AMRAP
10 Hang Power Cleans
6 Bar Facing Burpees
We will be doing this in the parking lot at the new place (648 E 9 mile) at 6:30am and 5:30pm. Bring water and mat (option if you want to do less cleaning).
2 Rounds
35 KB Swings
35 Laying Toe Touch
630m Run
35 KB Swings
35 Laying Toe Touch
100m Suitcase Carry
We will be doing this in the parking lot at the new place (648 E 9 mile) at 6:30am and 5:30pm. Bring water and mat (option if you want to do less cleaning).
200 True Push Ups
Every Break 100m Run
15:00 Cap
We will be doing this in the parking lot at the new place (648 E 9 mile) at 6:30am and 5:30pm. Bring water and mat (option if you want to do less cleaning).
50-40-30-20-10-20-30-40-50
Wall Ball Push Presses
Medball Deadlifts
100m Run after every set
We be at the new gym tomorrow (648 9 Mile) doing this one in the parking lot. We will be moving equipment and doing projects tomorrow morning if you would like to help. For the workout, just bring yourself and a friend.
“Martin Road Park Burnout”
1.5(ish) Mile Bike or 1000m Run
50 Air Squats
800m Sandbag Carry
50 Sandbag Squats
1.5(ish) Mile Bike
We will be doing this at Martin Road Park (Detroit Curling Club Parking Lot) at 6:30am and 5:30pm. If you have a bike and helmet, bring it. Bring a sandbag if you have one. If you don’t have a sandbag, coach will have something for you.
8 Rounds
:30 Max Rep Double Unders
:30 Max Rep KB Swings
:30 Max Rep Hollow Rocks
We will be doing this at the Martin Road Park Pavillion (park near the baseball field and playground). Bring a mat and something to swing, coach will have a few extra swinging items. Please pre-register or let a coach know you are coming so we know how much weight to bring.
10 Rounds
Every :90 perform
12 Overhead Lunges
50m Sprint (park will run is hill sprint)
