OUR WORKOUTS

WOD

”Filthy Fifty Remix”

For Time:

50 Box Jump Overs 24/20”

50 Jumping Pull-Ups

50 Kettlebell Swings (American AKA Freedom Swings) 53/35#

50 Bodyweight lunges in Place

50 Hanging Knee raises

50 Push Presses 45/35# (Empty bar)

50 Alt. Single Leg V Ups

50 Ball Slams 30/20#

50 Push Ups

50 Double Unders (150 single skips)

WOD

CASH IN: 35/25 Cal Bike

Then...

“Fran”

21-15-9

Thruster 95/65

Pull Ups

Then...

CASH OUT: 35/25 Cal Bike

SKILL

EMOM 10 (5 Rounds)

Alternating between...

Min 1) HSPU practice

Min 2) Ring Muscle up progression/transition practice

Example of HSPU Drills/skills to develop:

-Wall walk and hold

-kick up to wall and hold

-Kick up to wall, then a controlled slow, eccentric decent to a soft pad

-Strict hand stand push up to multiple ab-mat pads

-Kiping HSPU’s (if strict is already in your arsenal!)

Examples of Muscle Up drills/skills to develop:

-False grip holds from low rings

-False grip ring to sternum pull from low rings

-False grip transition drill using low rings

-Slow eccentric reversals using false grip

WOD

5 Rounds:

1 Max Cal Row

1 Max Rep Double Under

1 Min Rest

WOD PREP

10 min to build to a heavy Power clean and Push Jerk

WOD

EMOM 20

Perform 1 “heavy” Power Clean and Push Jerk

*aim to build up and warm up to a “heavy” weight beforehand, so that you can use the same heavy weight for all 20 minutes!

WOD

3 Rounds:

400m Run

30 Wall Ball 20/14#

20/15 Cal Bike

10 Deadlift 185/125#

WOD

Part 1)

EMOM 15

Alternate between...

Min 1- Run 150m

Min 2- 12/9 Echo Bike Cals

Min 3-12 Burpees

*This will either be your warm up workout, or cash-out workout! Use an appropriate intensity so that “Squat Clean DT” can be performed at a very high intensity!

Part 2)

“Squat Clean DT”

5 Rounds

12 Deadlift 135/95#

9 Hang Squat Cleans 135/95#

6 Push Jerks 135/95#

*10 min target time

*14 min time cap

WOD

“Half Murph”

For Time:

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

*Partition the Pull Ups, Push Ups and Squat however you want. (Example: 5 rounds of 10 pull ups, 20 push ups, or 30 Air Squats)

STRENGTH

Shoulder Press 5x5 @ 65% of 1RM

*new strength cycle here we come!!!

WOD

3 Rounds:

1 Min Max Rep Echo Bike Cals

1 Min Max Rep DB Burpee Deadlifts 50/35#

1 Min Max Rep Echo Bike Cals

1 Min Max Rep Russian KB Swings (Heavy 70/53#)

1 Min Rest

*Score is total number of reps, for each round.

Skill Development / Strengthening

EMOM 20

Alt. Between..

Min 1) Toes to Bar or T2B progression (you choose the reps)

Min 2) Ring Dip, or Bar Dip, or Ring Push Up, or Regular Push Up (you choose the reps, and appropriate progression)

*Coaches note: if you’re working on a skill aspect of a movement that doesn’t require much strength - use the whole minute to practice! However, if you’re working on a movement that requires a lot of strength - be sure to give yourself some rest to make this EMOM sustainable for 20 minutes!

WOD

“Annie”

50-40-30-20-10

Double Unders

Ab mat sit ups

STRENGTH

EMOM 10

2 “Heavy” Power Snatches

*Aim to use the same weight for the whole EMOM

WOD

5 Rounds:

15 Power Snatches 95/65# 

400m Run

(Safety Tip: Let’s avoid dropping our barbells from overhead today)

WOD

(Retest from 01/06/2020)

For time:

75/55 Row Calories

25 Deadlifts, 165/110 lbs

25 Weighted Box Step-ups, 35/20 lbs, 20/16 in

75 Wall Balls, 20/14 lbs

*17min time cap

2021 The year of new beginnings.

Part 1) 0:00 - 30:00

4K Run AKA 2.5 mile run

*Running Sub 10 minute miles? Scale to just 2 miles.

*Goal time is 22min or less. Scale distance as needed.

Part 2) 30:00-55:00

2 Sets:

20-21

Burpee

DB Thruster 50/35#

KB Swing 53/35

20 minute time cap

STRENGTH

Shoulder Press 4x10 @65% of 1RM

WOD

40-30-20-10

Alt. DB Snatch 50/35#

10-10-10-10

Burpee Box Jump or step up 24/20”

STRENGTH

2 Rounds

:60 sec plank

:45 sec Ring hold/support (holding top of ring dip position)

:30 sec Active hang on pull up bar

:15 sec L sit Hold or L Sit variation

WOD

“Strength Chipper”

For Time:

50 DB Deadlifts 50/35#

40 DB Front Rack Lunges 50/35#

30 DB Box Step Ups 24/20” 50/35#

20 DB Thrusters 50/35#

STRENGTH

“Capacity builder”

5 rounds for quality

10/7 Cal Echo Bike

10 STRICT pull ups

WOD

5 Rounds

15 KB Swings 53/35#

15 Push Press 75/55#

STRENGTH

Deadlift 7x2 @ 75% of 1RM

WOD

AMRAP 13

40 Double Unders

20 Air Squats to Target

150m Run

WOD

The MICF delicacy continues…

The Annual 12 Days of Christmas Workout is HERE!

BUT, in true 2020 fashion…this year’s workout has been intentionally spiced up to be one of the hardest yet! (It just didn’t feel right to make this year’s Xmas Workout an ‘easy’ one!)

We hope everyone has a safe and happy holiday!

*Performed like the 12 Days of Xmas song. (If you don’t know the song - don’t worry about it. We’ll get you up to speed at the gym:)

RX Weight: 35/20#

RX+ Firebreather option: 50/35#

1 Lateral Burpee Over DB

2 DB Thrusters

3 Double DB Devils Press

4 DB Push Press

5 DB Front Squat

6 DB Hang Power Clean

7 DB Deadlifts

8 Lunges with DB’s at your sides

9 Push Ups on DB’s

10 DB Curl to push press

11 Box Jump 24/20”

12 DB Box step ups (DB’s at your sides) 24/20”

Target time: 22minutes

32 minute time cap!!

Merry Christmas!!

WOD

40-30-20-10

V Ups

Double unders

Rest 2 min

40-30-20-10

Plate G2OH 45/25#

Double unders

Rest 2 min

40-30-20-10

Ab Mat Sit up

Double unders

WOD

For Time:

10 Rounds

6 Squat Clean Thrusters 75/55 (no dropping barbell from overhead)

8 Lateral burpee over bar

200m Run

Annual 8 days of Hanukah WOD

(Tent Version)

8 Rounds, 8 Movements, 8 Reps.

For Time:

8 Rounds

8 Ball Slams 30/20#

8 Push Ups

8 KB swings 53/35#

8 DB Deadlift (with two DB’s) 50/35#

8 Burpee

8 DB Thrusters (with two DB’s) 50/35#

8 Ab-Mat Sit Ups

8 Alt. Single leg V Ups

Time Cap.... TBD