OUR WORKOUTS

AMRAP 20

20/15 Cal Row

20 Push Press 95/65

20 Alternating Back Rack Step Back Lunges 95/65

20 Push Ups

2 Rounds:

15/10 Cal Bike

10 Burpees

Then...

2 Rounds:

15 Hang Power Snatch 75/55

15 Thrusters 75/55

Then...

2 Rounds:

15/10 Cal Bike

10 Burpees

4 rounds:

800m Run

30 Push Ups

30 KB Swings 53/35#

32 Min Time Cap

*Example Scaled Versions

- Do 3 Rounds for Time instead of 4

- Scale the 800m Run to a 600m Run

- Reduce KB weight / Push Up Reps

AMRAP 12

20/15 Cal Row

15 Deadlift 165/115

Directly into…

AMRAP 12

15/10 Cal Bike

30 Air Squats

AMRAP 7

5 Double DB Power Clean to Press to Front Rack Step Back Lunge Left & Right Leg 35/20#

20 Double Under / or / 40 single under

Rest 3 min

AMRAP 7

5/5 Single Arm DB Devils Press 35/20#

40 Double Under / or / 80 single under

*we will teach/review technique for all movements

5 min Warm Up AMRAP

STRENGTH

5 min to set up and build up in weight

EMOM 10 min

Alternate between...

Min 1) 5-10 reps of moderate to heavy weight bench press

Min 2) 5-10 reps of strict pull ups

5 min break / set up for WOD

WOD

AMRAP 15

15 Bench Press 95/65 (intended to be a light load)

15 Box Jump Over (or step up and over) 24/20”

200m run

Cool Down:

5 min of pec stretch and smash with ball + restorative calf foam rolling.

“MICF Welcome Back WOD”

AMRAP 18

15/10 Cal Echo Bike

12 Thrusters 75/55

9 Power Cleans and Jerks 75/55

5 sets of:

AMRAP 2

5 up downs 

10 ground to overheads

20 lateral line hops

rest 1 min

3 Rounds:

1 Min Max Reps burpees

1 Min Max Reps of hollow rocks

1 Min Max Reps of odd object deadlifts

1 Min Max Plank hold

1 Min rest

AMRAP 10

50 Air Squats

30 V Ups

rest 3 min

AMRAP 10

50 air squats

50 sit ups 

AMRAP 15

5 plank push ups

10 push ups

15 mountain climbers

30 step back lunges 

Warm Up AMRAP 7min

15 glute bridges

15 hollow rocks (can scale to armadillo rocks if needed)

15 sumo DL’s with no weight

15 slow tempo air squats

Rest 3 min

AMRAP 7min

21-15-9

Lateral line hops (or Double Unders)

Air Squats (or weighted squats if able)

Rest 3min

AMRAP 7min

21-15-9

Up Downs

Single Leg V Ups

2 rounds

:30 sec plank

:30 sec Superman hold

:30 sec hollow hold

:30 sec squat hold

Plus… additional flexibility

WOD

AMRAP 12

3 burpees

6 push ups

9 mountain climbers (each side)

12 ground to overhead (KB swing, DB snatch, clean and press, odd object G2OH

0:00-10:00

7min neighborhood run

10:00-20:00

7 min max walking lunges or step Back lunges

20:00-30:00

7min neighborhood run (goal is to make it the same distance you did the first time through)

*tip set a timer for 3min or 3.5min and run for set time to ensure you spend approximately 7min running and 3 min resting!

3 Rounds:

1 Min Max Reps of air squats 

1 Min Max Reps of burpees

1 Min Max Reps of odd object deadlifts 

1 Min Max Reps of ab mat style sit ups

1 Min rest

AMRAP 20

2,2 / 4,4 / 6,6 / and so on… adding 2 reps to each movement every round!

Up Down

Squat Hop

Alt. Step Back Lunge 

AMRAP 20

1 Push Up

1 Burpee 

1 Ground To Overhead

*Add 1 rep to each movement every round

Core Workout

1 min Plank

right into…

Hollow Hold tabata (4min)

right into….

1 min plank

*Goal is to not have to rest during anything of the “work” intervals!

WOD

AMRAP 10

10 Odd Object Deadlift

20 Air Squats

30 Alt. Single Leg V Ups

Part 1)

AMRAP 7 min

7 wide grip push ups

7 narrow grip push ups

7 hand release push ups

:30 sec plank

*use a phone timer for Part 1) today!

Part 2)

AMRAP 15 min

30 double unders or line hops

15 ground to over head

10 burpees

10 sets of:

AMRAP 90 sec

10 Alt. Step Back Lunges

10 Up Downs

Max Rep Air Squat in remaining time

Rest 30 sec