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.
Read More“MICF Welcome Back WOD”
AMRAP 18
15/10 Cal Echo Bike
12 Thrusters 75/55
9 Power Cleans and Jerks 75/55
Read More3 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
Read MoreWarm 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
Read More2 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
Read More0:00-10:00
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!
Read More3 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
Read MoreAMRAP 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
Read MoreCore 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
Read MorePart 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
Read More10 sets of:
AMRAP 90 sec
10 Alt. Step Back Lunges
10 Up Downs
Max Rep Air Squat in remaining time
Rest 30 sec
Read MoreLittle different structure today!
WOD
Part 1)
max reps in 4min of Alt. Single Leg V Ups
Right into…
max reps in 4min of Ab Mat Style Sit Ups
Part 2)
3 Rounds:
:60 sec plank
:30 sec rest
:30 sec hollow hold
:30 sec rest
Part 3)
cool down and flexibility!
Read MoreWarm Up Core WOD
A spicy 3 rounds of:
:30 sec hollow hold
:30 sec ab mat sit up
:30 sec plank hold
:30 sec supermans
WOD - short and FAST!
AMRAP 7
10 push ups
20 mountain climbers
10 up downs
Read MorePart 1) AMRAP 5
6 Burpees
12 Front Squats
rest 3 min between parts
Part 2) AMRAP 5
6 Burpees
9 Squat hops (no weight)
rest 3 min between parts
Part 3) AMRAP 5
6 Burpees
6 Alternating Jumping Lunges
Read MoreMurph Recovery Day
10min Extensive Warm Up
AMRAP 10
10 odd object deadlifts or sumo stance floor taps (if you don’t have anything to deadlift)
10 Plank push ups
10 Glute bridges
10 alt. Single leg V Ups
10min flexibility session for cool down
Read More