OUR WORKOUTS

STRENGTH

Deadlift 6x3 @ 85-90% of 1RM

WOD

“Slugfest”

AMRAP 14

20/15 Cal Bike

20 Wall Ball 20/14

20 KB swing 53/35#

WOD

4 Rounds 

AMrepsAP in 5 minutes:

Run 400m

then…

Row 500m

then...

With the remaining time perform as many double unders (or regular jump rope) as possible.

Rest 2 min between rounds.

“DB Fran”

21-15-9

DB Thruster 35/20# (Two dumbbells)

Pull Ups

Into...

“DB Elizabeth”

21-15-9

DB Power Clean 35/20# (Two dumbbells)

Push Ups

Into...

“DB Diane”

21-15-9

DB Deadlifts 35/20# (Two dumbbells)

DB Push Press 35/20# (Two dumbbells)

WOD

“Train Wreck”

For Time:

75/55 Cal Row

25 Deadlifts 225/155 (intended to be heavy)

25 KB or DB Weighted Box Step Ups 70/50# 20/16” (this is total added weight) *Hold DB’s or KB’s at your side.

75 Wall balls 25/16# (intended to be a heavier ball than what is normal for you.)

Time Cap 20 Minutes

Last Performed on January 6th 2020, but with a deadlift weight of 165/110 and 20/14# Wall Ball.

SKILL

Overhead Squat Mobility

Review Overhead Squat Technique

WOD (Originally programmed 02/10/2020)

4 Rounds:

7 Power Snatch 95/65#

7 Bar Facing Burpees

7 Overhead Squats 95/65#

STRENGTH (10 min)

L-Sit & Planks

WOD

AMRAP 20

200m Run

21 KB Swings 53/35#

12 Pull Ups

Partner Workout (Total of 25min of work)

*While staying in your zone: (no equipment sharing… as per usual)

Teams of 2.

You go, I go style.

Only one partner can be working at a time.

Keep work/rest time even between you and your partner! ( 30 sec intervals will work well today.)

Teams will be scored on total completed reps for each of the 5 movements.

Have fun with this one! When its your turn to work - go hard!

AMRAP 5

Max Cal Row

AMRAP 5

Max Burpees

AMRAP 5

Max Cal Echo Bike

AMRAP 5

Max Alt. DB Snatches 50/35#

AMRAP 5

Max Ab-mat Sit ups

*No rest between AMRAPS

STRENGTH (22 min cap for all parts)

*Use lighter weights for parts A & B. Aim to use heavier loads for part C.

A. 4x3 Tall Power Cleans

“The tall clean helps train and reinforce proper mechanics of the ’pull under the bar’, and trains speed, aggressiveness, confidence and precision in the turnover. “

B. 4x3 Clean Lift Off

“The clean lift-off strengthens the pull of the clean from the floor and can help the lifter practice the proper position and shifting of weight as the bar leaves the floor. “

C. Spend 7-10 Minutes finding a heavy 3 Position Power Clean ( Clean deadlift, high hang power clean (bar starts just below crease of hip), hang power clean (bar starts on mid thigh), and power clean (Bar starts on the floor).)

“The 3 position power clean serves as a technique and strengthening exercise that reinforces proper position in the pull at the hang positions.”

WOD

30-20-10

Power Cleans 95/65#

Push Ups

10 min time Cap (Goal is sub 8 minutes!)

WOD

AMRAP 20

400m Run

30 Wall Balls 20/14#

500m Row

30 Wall Balls 20/14#

Sarah’s 2 Year Cancer Free Celebration WOD has been postponed! Stay tuned!

Regular Schedule Programming…

WOD

For Time:

Buy in with:

75 Ab-Mat Sit Ups

50/35 Cal Bike

Then...

3 Rounds

25 Hang Power Snatches 75/55

25 Thrusters 75/55

Then... Cash Out with:

50/35 Cal Bike

75 Ab-Mat Sit Ups

30 Min Time Cap

Single Leg Stability + Core Strengthening Session (15 min)

WOD

“The Joker”

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

Deadlift 225/155

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

Toes to Bar

STRENGTH

Box Back Squats with a Pause

6x3

using tempo: 3-3-X-1 (in normal English = 3 sec down, 3 sec hold, xplode up, 1 sec at the top)

*set up a box or bench beneath you so that your hips stay above parallel at the bottom of the squat.

*complete the rep like a regular back squat, but slow your tempo on the way down . When you reach your box (softly) hover slightly above the box for 3 seconds, before standing back up. (There’s no resting or sitting at the bottom)

*since this is a new ish movement for most of us, AND we are pausing at the bottom, there are no recommended percentages for today’s strength. Start your first set with a weight you know you can handle. Then add weight as needed for the rest of the sets!

WOD

“Sprint Strength”

For Time:

30-20-10

Back Squat 135/95#

15-10-5

Strict Pull Up

10min Time Cap (this is a very generous time cap) go fast!!

STRENGTH

5x5 Snatch Pull

+

5x5 Snatch Drop

*start at a moderate weight for both of these movements. And increase your weight over the course of the 5 sets.

*you’ll have 15 minutes total to complete both of these strength pieces.

WOD

”Randy got a new bike!”

3 Rounds:

15/10 Cal Echo Bike

25 Power Snatch 75/55

13 min time cap

Part 1)

CORE WOD

Part 2)

WOD

MICF Benchmark workout “Death Row”

EMOM 20 min

Alt. Between…

Min 1) Max Cal Row

Min 2) Max reps burpees

SKILL

Technique Review for:

Deadlift

Hang Squat Clean

Push Jerk

WOD

“Squat Clean DT”

5 rounds:

12 Deadlifts 135/95

9 Hang Squat Clean 135/95

6 Push Jerk 135/95

15 Min Time Cap

“Power Snatch NANCY”

5 Rounds:

500m/400m Row (You can run if you want!)

15 Power Snatch 95/65#

WOD

Sometimes it’s better not knowing.

WOD

“Mini Annie”

40-30-20-10

Ab Mat Sit Up

Double Unders

Directly into…

3 Rounds:

25 Wall ball 20/14#

25 Alt. DB Snatch 50/35#

Directly into…

“Mini Annie again”

40-30-20-10

Ab Mat Sit Up

Double Unders

STRENGTH

6x3 Push jerk

*Take 5 minutes to build to moderate load.

*Start at a moderate load for your first set, and incrementally increase until you finish with what feels like your 3 rep max Push Jerk.

*We’re not using percentages today for a reason. Use this session to work technique with heavy-ish loads to reinforce good form and build confidence with heavier weight.

*PS. It’s my hope that your shoulders are tired from this week’s workouts! So use your hips to send the bar up, not your shoulders!

WOD

4 Rounds:

15 Toes To Bar

12 Push jerk 115/75#

9 Bar Facing Burpee

STRENGTH (not for score)

EMOM 10 (5 rounds)

Alt. Between..

Min 1) :40 sec of strict chest to bar pull ups

Min 2) :40 sec of strict HSPU or Seated DB Shoulder Press (we will review HSPU progressions in class)

WOD

AMRAP 16

40/30 Cal Row

40 Bench Press 95/65

40 KB Swing 53/35

40 Box Jump 24/20”