OUR WORKOUTS

WOD

For Time:

Part 1)

1-2-3-4-5-6-7-8-9-10

DB Push Press 35/20 (use two DB’s)

Up Downs (burpee WITHOUT a push-up & jump)

Once the above workout has been completed begin part 2...

Part 2)

1-2-3-4-5-6-7-8-9-10

DB Power Cleans 35/20 (using two DB’s)

Box step ups 24/20” (add weight if desired :))

WOD

4 rounds for quality: (20 minute cap)

10/10 weighted single leg split squat (DB’s or KB’s at your side)

10 weighted Cossack squat (goblet style with KB or DB)

10/10 single leg deadlift (add weight as needed)

:30 sec side plank

:30 sec side plank

WOD

2 rounds:

150m Walking Lunge (body weight)

60 Alt. DB Snatches 50/35#

*15 minute time cap

WOD

Part 1)

AMRAP 8

15 hang power cleans 75/55#

60 Doubles unders / 120 singles / 1 min of DU attempts

15 front squats 75/55#

60 Double unders / 120 singles / 1 min of DU attempts

Rest 2 min then complete the following…

Part 2)

For Time:

30 hang power cleans 75/55#

120 Doubles unders / 240 singles / 2 min of DU attempts

30 front squats 75/55#

120 Ddouble unders / 240 singles / 2 min of DU attempts

STRENGTH (15min cap)

4 Rounds for Quality:

5-10 reps DB Bench (heavy)

5-10 Reps Seated DB Shoulder Press (heavy)

5-10 reps of Slow Tempo Push ups

5/5 Single Arm KB Presses (for quality / stability) 

WOD

EMOM 20

Alternate between...

Min 1) 10 Air Squats + 150m Run (scale to just the run if unable to complete in less than a minute)

Min 2) Max reps burpees

*score is lowest number of burpees completed. 

:)

WOD

”Jackie 2.0”

Each Part For Time:

Part 1)

800m Run

50 Thrusters 45/35# (empty bar)

30 burpees

At 15:00 begin…

Part 2)

30 Burpees

50 Thrusters 45/35# (empty bar)

800m Run

*Goal Time for each part: 8 minutes or less.

*Time Cap 12 minutes.

CHECK OUT OUR NEW WINTER APPAREL HERE!

WOD

AMRAP 30

10 DB Bench 35/20#

10 Weighted Box Step up 35/20# (dumbbell in each hand - at your side)

20 Ab Mat Sit Ups

40 Double Unders

STRENGTH

3 Rounds For Quality using “heavy” dumbbells:

10 DB Deadlifts

10 DB Curl to STRICT Shoulder press

10 DB Push Press

Rest :90 sec ish between rounds 

*goal is to use heavy dumbbells (relative to you), AND go unbroken each round.

WOD

4 Rounds For Time:

30 Russian KB Swings 53/35#

10 (5/5) Single Arm Overhead Lunges in Place 53/35#

30 Air squats to a medicine ball (to ensure full ROM!)

SKILL

EMOM 10 (5 Rounds)

Alternate between:

Min 1) :45 sec of Double Under Practice. Rest :15 Sec.

Min 2) :45 sec of single leg squat practice. Rest :15 Sec.

WOD

40-30-20-10

Plate Ground To Overhead 45/25#

10-10-10-10

Burpee Box Step Ups 24/20”

Core WOD / Warm Up

3 Rounds for Quality:

:10-20 sec of L Sit hold (or L - sit variation).

:30 Sec regular plank

:30 Sec side plank

:30 Sec side plank

WOD

For Time:

800m Run

30 Double DB Power Snatch 35/20#

800m run

30 Double DB Power Clean and Jerk 35/20#

800m Run

30 Double DB Thrusters 35/20#

22 min time cap

STRENGTH

EMOM 12 min (4 rounds)

Alt. B/T

Min 1: 10-15 reps of DB Bench

Min 2: 5/5 Single Leg split squat (add weight as needed)

Min 3: 5/5 Single Leg Deadlift (add weight as needed)

WOD

100-80-60-40-20

Double Unders

50-40-30-20-10

Push Press (with barbell) 45/35#

WOD

Every 6min for 30min (5 Rounds)

10 Burpee Box Step Ups 24/20”

20 Alt. DB Snatch 50/35#

40 Air Squats to target

WOD

AMRAP 20

100ft Walking Lunge (Bodyweight)

200m Run

10 Double DB Power Clean and Presses 50/35#

WOD

4 Rounds For Time:

20 Squat Cleans (using a Slam Ball, with ball resting on Shoulder) 30/20#

400m Run

WOD

For Time:

50 Russian KB Swings 53/35#

then…

5 Rounds:

10 DB Push Press 50/35#

10 Step back Lunges (DB’s at side) 50/35#

then…

50 Russian KB Swings 53/35#

WOD

For Time:

800m Run

100ft Walking Lunges (bodyweight)

30/30 Single Arm DB Push Press 50/35#

100ft Walking Lunges (bodyweight)

30 Single Arm DB Devil’s Press 50/35# (alternate arms however you’d like)

100ft Walking Lunges (bodyweight)

30/30 Single Arm DB Thrusters 50/35#

100ft Walking Lunges (bodyweight)

800m Run

Outdoor Class Agenda

WARM UP

-Single Leg stability drills

-Core activation/ Holds

-Banded glute activation

The Pre Workout Workout:

EMOM 10

10 KB Swing 53/35#

5 Burpee

*this workout is intended to get the heart rate up, and a sweat going. Scale as needed so that this feels like a “warm up workout”

WOD

For Time:

40-30-20-10

Alt. DB Snatch 50/35#

Squats (With a slam ball held on a shoulder) 30/20#

*200m Run AFTER each full set (IE perform your snatches, then squats, THEN perform a 200m run)

Off Site Trail WOD

For Time:

1 Mile Pioneer Park Trail Loop

200 Air Squats

1 Mile Pioneer Park Trail Loop

*All class details can be found in the Pike13 class description upon enrollment.

Recommended Home WOD

10 Rounds:

10 Push Up

20 Ab-Mat Sit Up

30 Air Squat

Recommended Home Workout

For time:

”keep the engine running”

0:00-10:00

75 burpees

10:00-20:00

Run 1 mile (or not) but, aim to run hard for approximately 7-8min

20:00-30:00

75 burpees

*coaches note:

“be impressed by intensity, not volume”

Remember… A 1 mile jog at a 10min mile pace can be a nice warm up. However, a 1 mile run at a maximal effort is what will really change you!