Memorial Day 5/25/2020 AKA Murph Day!

No equipment version of Murph!

*if you have a pull up bar you are welcome to do the real murph!!

* class will run for an hour today!

* you’ll want to pre plan a running route via google maps or any running app, for your 1 mile neighborhood run!

WOD “MICF ZOOM MURPH”

1 mile run

300 sit ups

200 push ups

300 air squats

1 mile run

* the sit ups, push ups and squats can be partitioned in anyway possible! We recommend 20 rounds of 15 sit ups, 10 push ups, 15 air squats!

“No Running version” of Murph

10,000 burpees instead of 1 mile run 

300 sit ups

200 push ups

300 air squats 

10,000 burpees instead of 1 mile run 

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connor livingston
Wednesday 05/20/2020 Zoom WOD #33

WARM UP PRIMER:

4 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold

WOD:

AMRAP 16

40 air squats

30 odd object deadlifts (light weights. Can be scaled to no weight sumo stance deadlifts)

20 Alt single leg V ups

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connor livingston
Monday 05/18/2020 Zoom WOD #31

Part 1)

Tabata

Alt. Single Leg V Up

Part 2)

Every 90sec for 15 min (10 rounds)

10 push ups

10 up downs

10 Air Squats

*the goal with this workout is to put the pedal down and move with a more aggressive pace than if this were an AMRAP!

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connor livingston
Wednesday 05/13/2020 Zoom WOD #28

EMOM 10

5 up downs

15 mountain climbers

rest 3 min

AMRAP 10

1 burpee

1 jumping lunge R

1 jumping Lunge L

*add 1 rep to each movement each round (but alternate right and left lunges).

*folks with pull up bars or rings, feel free to add pull ups into each round!

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connor livingston
Tuesday 05/05/2020 Zoom WOD #22

Core WOD as warm up

Then...

Every 2 min for 10min (5 rounds)

10 burpees

40 double unders or lateral line hops (or 60-80 single unders)

*the goal is to move fast and get out of breath with the burpees, then pick up your rope and challenge yourself with large sets of hopefully unbroken double unders! If you don’t have a jump rope, lateral line hops will still give you an excellent workout, but wont be as exciting!)

WOD prep

5 min of squat and running primer stretches and exercises

On your own WOD “Build Your Murph Legs”

4 Rounds:

400m run, or set a time for 2 minutes and run!

50 air squats

The emphasis here, since this is on your own, is going to be to get all of the reps completed, and not worry about the time! Our annual Murph workout is coming up, and we’re crossing our fingers that we will be able to host some kind of workout for everyone! But, in the meantime it’s time train your legs for the 300 air squats and two miles of running! Feel free to add pull ups and push ups into this workout!

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connor livingston
Monday 05/04/2020 Zoom WOD #21

Part 1)

EMOM 10

10-20 Air Squats (you choose how many you’d like to do per minute - we recommend at least 10!)

You are welcome to squat with weight, if you have equipment, and as you see fit. However, our goal with this EMOM is to reinforce/practice proper squat mechanics with moderate intensity!

Part 2)

AMRAP 10

10 ab mat style sit ups (use one if you have one)

10 Alternating single leg V-Ups

10 Alternating jumping lunges (in place/if you are avoiding impact on knees you can always do step back lunges for this)

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connor livingston
Thursday 04/30/2020 Zoom WOD #19

AMRAP 15

10 straight leg sit ups

10 push ups

10 mountain climbers (1,2 count. So… really 20 mountain climbers :)

10 up downs

Rest 3 min

Then on your own…20 minute recovery walk/run. Set a timer and go! For folks with spin bikes or rowers , use them!

Also, feel this out. If you need a cool down from the workout, take an easy pace. If you want to burn some calories; make it a goal to not walk at any point and to keep the heart rate up! And if you’re feeling froggt… Tear up some hill sprint repeats for 20 minutes!

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connor livingston