our workouts

WOD

3 rounds

5 squat cleans 95/65

5 bar facing burpees

Then…

Hill run (to stop sign)

Then…

3 rounds

5 squat cleans 115/75

5 bar facing burpees

Then…

Hill run (to stop sign)

Then…

3 rounds

5 squat cleans 135/95

5 bar facing burpees

Then…

Hill run (to stop sign)

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STRENGTH (15 minutes)

Shoulder Press 5x5 @ 75% of 1RM

WOD

AMRAP 15

10 Devil’s press 35/20#

10 Weighted Box Step Ups 20/16” 35/30#

15/10 Cal Bike

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AMRAP 10

5 Burpee Pull Up

20 Air Squats

Rest 3 Min

AMRAP 10

5 Power Cleans 135/95#

40 Double Unders

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3 Rounds:

15 Thrusters 95/65#

10 Burpee Over Bar

200m Run

Then…

3 Rounds:

21 Kb Swings 53/35#

12 Pull Ups

200m Run

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AMRAP 25

50 Box Jumps 24/20”

50 Weighted Back Step Lunges 35/20# (DB or KB in each hand, held at your side)

50/35 Cal Row

50 DB Push Press 35/20#

50 Toes to Bar (or T2B variation)

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STRENGTH

EMOM 10

1- :30 Sec of Strict Pull Ups / or Chin over bar hold

2- :30 Sec Max Reps Push Ups

WOD

AMRAP 18

20/15 Cal Bike

20 Alt. DB Snatch 50/35#

10 Burpee Box Jump or Step Over 24/20”

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WOD

E3min for 30 min

Alternate Between…

1-400m run

2-500m row

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SKILL Session:

Double Under + Clean & Jerk / Snatch Drills

WOD

AMRAP 20

30 Double Under

10 Power Cleans and Jerks 95/65

30 Double Unders

10 Power Snatches 95/65#

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40/30 Cal Row

Then…

40-30-20-10

Wall Ball 20/14#

KB Swing 53/35#

Then…

40/30 Cal Row

25min Time Cap

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For Time:

800m Run

then…

5 Rounds of:

12 Deadlifts 135/95#
9 Hang Power Cleans 135/95#
6 Push Jerks 135/95#

then…

800m Run

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AMRAP 10

10 Toes To Bar

15 DB Front Squats 50/35# (2 DB’s on front Rack)

20/15 Cal Row

Rest 3 min

AMRAP 10

10 V Ups

15 Air Squats

20/15 Cal Row

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Thursday Workout

2 Rounds

2 Min max reps Pull ups

Rest 1 Min

2 Min max reps Push ups

Rest 1 Min

2 min max reps DB Push press 35/20#

Rest 1 Min

2 min max reps Ball slams 30/20#

Rest 1 min

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Wednesday

STRENGTH

5 min to build to approximately 80% of your 1RM (squat or power snatch)

EMOM 10

2 Power Snatches @ 80ish percent of 1RM

WOD

AMRAP 10 min (This workout is designed to be short and intense!)

30 Double Unders

15 Power Snatch 75/55# (use a light and manageable weight!)

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WOD

15-10-5

Bench Press 125/90#

Run 200m After Each Set*

Directly into....

20-15-10

Bench Press 105/70#

Run 200m After Each Set*

Directly into....

30-20-10

Bench Press 85/60#

Run 200m After Each Set*

25 Min Time Cap

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STRENGTH:

5 min to build to 80% of deadlift 1RM

Every 2 Min For 10 Min (5 Rounds)

Perform 3 Deadlifts at 80% of 1RM (Okay to use non-current 1RM numbers)

WOD:

Open WOD 13.2

AMRAP 10

5 Shoulder to Overhead 115/75

10 Deadlift 115/75

15 Box Jumps 24/20”

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1000m/800m Row

Then...

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

Hang Squat Clean 95/65#

Burpee over bar

Then...

1000/800m Row

27 min time cap

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STRENGTH / STABILITY / WARM UP

3 Rounds For Quality:

5/5 Turkish Gettups (add weight as needed - KB or DB’s)

10/10 Single leg split squat (add weight as needed - KB or DB’s)

10/10 Single Leg Deadlifts (add weight as needed - KB or DB’s)

20 Sumo Deadlifts (add weight as needed - KB or DB’s)

AMRAP 20

21 Russian KB Swings 53/35#

12 Pull Ups

200m Run

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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

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Core 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

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STRENGTH / 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!

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