We’ll make sure to get a long, hardy warm up, with plenty of review time for all the movements in today’s workout!
WOD:
“The Mean Spirited, Dumbbell Version of Fight Gone Bad”
3 Rounds:
1 min Max reps Single Arm DB Thrusters 50/35# (alternate as you see fit)
1 min Max reps Burpee Box Step Up 24/20”
1 min Max Cal Echo Bike
1 min Max reps Single DB Devils Press 50/35#
1 min Max reps Air Squats
1 min Rest
Read MoreCore WOD For Quality/Warm Up:
2 rounds:
*scale duration of holds as needed.
1 min plank
1 min active hang from pull up bar
1 min side plank
1 min side plank
20 weighted sit ups 45/25# plates
20 regular sit ups (No weight)
20 Alternating supermans
20 Deadbugs
WOD:
20-20-20-20-20
Alt. Single Leg V - Ups
50-40-30-20-10
Double Unders
10 min time cap
Read MoreSTRENGTH / PUMP SESSION
EMOM 12 (6 Rounds)
Alternate between...
Min 1: :30 sec of strict Pull ups (or a variant that will help you get stronger)
Min 2: 5-10 reps (you choose depending on the weight) of moderate weight shoulder press with barbell.
*My goal with this session is to get everyone’s baseline strength up before we dive into a true strength cycle. So, if you are an athlete who has been pressing / doing pull ups over quarantine be sure to target heavier weight on the shoulder press and challenge yourself on the pull ups today!
WOD
EMOM 12 (6 Rounds)
Alt. Between...
Min 1: Max Cal’s on the rower
Min 2: Max Burpees
*We’ve done this before, but for 20 minutes. In fact, this is a MICF Benchmark WOD. But, for today, we’re going shorter and hopefully using a slightly higher intensity!
Read MoreWARM UP
5 min Burgener warm up with PVC
5 min Burgener warm up with empty bar
STRENGTH EMOM 15 Min
3 Power Cleans
*Start with moderate weight, and maintain moderate weight, or build to heavy-ish weight over the course of the 15 minutes.
*The goal is to accumulate volume with moderate to heavy weight with great technique.
*Some of us have been using a barbell over quarantine, some of us haven’t. So I am leaving it up to the athletes to decide what they want to get out of this! But, the bottom line is to reinforce proper technique with some weight!
WOD
21-15-9
Power Clean 95/65# (Light and manageable weight)
Cal Echo Bike (ladies use 17-12-7 for cal’s on the bike)
10 min time cap - you gotta move FAST!
Read More5min Burgener warm up AMRAP with PVC
5min Burgener warm up AMRAP with empty bar
burgener warm up: https://youtu.be/kRxECJyxkIQ
5 min Build up to WOD weight / set up
WOD
AMRAP 8
8 Power Snatch 95/65#
8 Burpee Box Jump/Step Over 24/20”
16/12 Cal Row
Rest 2 min
AMRAP 8
4 Power Snatch 115/75#
8 Burpee Box Jump/Step Over 24/20”
16/12 Cal Row
Read More“Back Squat Daniel” 27 min time cap!
50 Pull Ups
400m Run
25 Back Squats 95/65#
800m Run
25 Back Squats 95/65#
400m Run
50 Pull Ups
Read MoreSTRENGTH / STABILITY / SKILL
EMOM 12 min (4 Rounds)
Alternate between...
1. 7/7 Single leg split squats *one leg is elevated on a bench. (add weight as needed via KB goblet style, or with DB’s front racked)
2. 7/7 Single Leg Deadlifts (add weight as needed. KB’s and DB’s work great for this)
3. 14 Alternating Cossack Squats (add weight as needed. Ps. If you use weight hold it goblet style!)
WOD
10-20-30-40-50
Plate Ground to Overhead 45/25#
50-40-30-20-10
Double Unders
*scale weight as needed! Double unders can always be scaled to regular jump rope or plate hops.
9 min Time Cap!
Read MoreAMRAP 10
10 Toes to Bar
10 Bench Press 135/95#
Rest 3 min...
AMRAP 10
10 Back Step Lunge (DB’s at your side) 50/35#
10 DB Push Press 50/35#
*Class will be split into two groups. Each group will start on different AMRAP’s. Equipment will be wiped down in between during the 3 min rest!
Read MoreSKILL:
Review Squat Clean Thruster
WOD:
2 rounds
15/10 Cal Echo Bike
10 Burpees
Then...
30 Squat Clean Thrusters 95/65#
Then...
2 rounds:
15/10 Cal Echo Bike
10 Burpees
15 minute time cap
*no rest between parts!
“Just Move and Sweat”
AMRAP 25
500m Row
50 Ab Mat Sit ups
400m Run
*goal is 6 minute-ish rounds!
Read MoreIf you missed Murph on Memorial Day this year, or did a limited equipment variation this is your chance to do the REAL thing or a variation of your choosing!
Below are a few options/variants that are worth considering!
Disclaimer: RX Murph is not recommended for folks JUST now reintegrating into routine fitness!!
A few examples of how to modify Murph and still get a great workout:
1. “Half bike murph”
50/35 Cal Echo Bike
50 Pull ups / ring rows
100 Push ups
150 Air Squats
50/35 Cal Echo Bike
*Partition reps as you like
2. “Half Murph”
800m Run
50 Pull ups / ring rows
100 Push ups
150 Air Squats
800m Run
*Partition reps as you like
3. “None pull up Murph”
800m run / 1000m row
50 Bent over barbell rows (moderate weight)
100 Bench Press (light weight)
150 air squats
800m run / 1000m row
*Partition reps as you like
4. “Bodyweight only Murph”
100 Pull ups
200 push ups
300 air squats
*Partition reps as you like
5. “Sit up Murph”
100 sit ups
200 push ups
300 air squats
*Partition reps as you like
6. “This isn’t even Murph Murph”
100/75 Cal Echo Bike
75 toes to bar
100 push ups
150 Wall balls 20/14
100/75 Cal Echo Bike
7. “RX Murph”
1 mile run
100 Pull Ups
200 push ups
300 air squats
1 mile run
ALL WORKOUTS WILL HAVE A 45min Hard Stop time cap! Classes will have a brief 5ish minute warm up/set up, and the workouts will cap AT 45minutes! So if you need an extra warm up, we recommend you show up early!
Each class will have a plan for how we can all safely share the pull up rig for this delicious workout.
Murph is back folks! Buckle up!!!
Read MoreSKILL
5min PVC pipe review of Shoulder Press, Push Press, and Push Jerk
STRENGTH
E90sec for 5 Rounds (7.5min)
5 shoulder press + 5 Push Press + 5 Push Jerk
*start with an empty bar for set #1 and build over the 5 sets! The goal is not to use heavy weight, but to use perfect technique with moderate weight!
REVIEW
5 min set up and review DB snatch and Devils Press
WOD
AMRAP 15
15/10 Cal Bike
20 Alt. DB Snatch 50/35#
15/10 Cal Bike
20 Alt. Single Arm Devils Press 50/35#
Read More5 min Deadlift Warm Up
5 min review of deadlift points of performance, and movement standards.
5 min set up / prep for workout
WOD
AMRAP 10
5/5/5, 10/10/10, 15/15/15, etc... and so on!
Deadlift 165/115#
Burpee
Box Jump Step Down 24/20”
Rest 5 Min
AMRAP 10
3/3/3, 6/6/6, 9/9/9, 12/12/12, etc... and so on!
Deadlift 135/95#
Burpee
Box Jump Step Down 24/20”
*stay in control of your deadlifts!!
Read MoreSkill: 10 min Rowing Review and Double Under Technique
WOD
Every 5min for 20 min (4 rounds)
500m Row
50 Double Unders
*make sure to rest at least 90sec each round
Cool Down: 5-10min on Foam Roller
Read MoreAMRAP 30
5 Strict Pull Ups
10 Hand Release Push Ups
15 Air Squats
200m Run
*** only 3 people allowed on the pull up rig at a time so plan your sets accordingly!
Read MoreAMRAP 20
20/15 Cal Row
20 Push Press 95/65
20 Alternating Back Rack Step Back Lunges 95/65
20 Push Ups
Read More2 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
Read More4 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
Read MoreAMRAP 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
Read More