Tuesday 11/10/2020
WOD
Partner Workout (Total of 25min of work)
*While staying in your zone: (no equipment sharing… as per usual)
Teams of 2 or 3.
You go, I go style.
Only one partner can be working at a time.
Keep work/rest time even between you and your partner! ( 30 sec intervals will work well today.)
Teams will be scored on total completed reps for each of the 5 movements.
Have fun with this one! When its your turn to work - GO HARD!
AMRAP 5
Max Cal Row
AMRAP 5
Max Burpee Box Jump Over 24/20”
AMRAP 5
Max Cal Echo Bike
AMRAP 5
Max Alt. DB Snatches 50/35#
AMRAP 5
Max Ab-mat Sit ups
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Monday 10/09/2020
WOD
Part 1) 0:00-12:00
2k Row (all out test! Rest until clock hits 12:00)
Then...
Part 2) 12:00-24:00
AMRAP 12 “Boulder Shoulder”
20 DB Front Squats 50/35# (two DB’s)
20 Push Ups
20 DB Lunges (step back, DB’s at your side) 50/35#
20 DB Push Press 50/35# (two DB’s)
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Friday 11/06/2020
“Heavy Day”
.
Part 1) Back Squat (15 minutes)
7x1 @ 85-95% of 1RM
Part 2) Strict Press (12 minutes)
7x1 @ 85-95% of 1RM
Part 3) Push Press (5-10 minutes)
5x5 using the same weight as todays strict press weight (85-95% of strict press 1RM)
*the main course for today’s “heavy day” will be the back squat and strict press sets. So spend most of your time on those sets. The push press at the end is just the dessert.
*coaches note: Scale weight as needed if you’re tired from this week’s workouts. Better to get under some weight that “feels” heavy than to skip all together.
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Thursday 11/05/2020
SKILL / STABILITY
For Quality:
EMOM 12
L Sit hold (or variation)
Single Leg Split Squat (slow tempo - add weight IF needed)
Single Leg Box Step down (Slow tempo on the descent)
*the goal for this session is to work for 30-40sec each minute with movement quality as your priority!
WOD
“Race Day”
*Each set is for time
*Start a new set every 6 minutes
Set 1) 50/35 Echo Bike Calories
Set 2) 40/28 Echo Bike Calories
Set 3) 30/21 Echo Bike Calories
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Wednesday 11/04/2020
WOD
Introducing a new MICF benchmark workout...
“Death Wish”
For Time:
21-15-9
Hang power snatch 95/65#
Lateral burpee over bar
Right into...
21-15-9
Thruster 95/65#
Pull up
Right into...
21-15-9
Power clean 95/65#
Push up
*25 minute time cap
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Tuesday 11/03/2020
WOD
“The Grinder”
EMOM 30 (10 Rounds)
Alternate between…
Min 1 max Cal Row
Min 2 max rep Burpee
Min 3 max rep Double Under / or regular jump rope
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Monday 11/02/2020
STRENGTH / STABILITY
EMOM 9 (3 Rounds)
Alternate between:
Min 1- chin over bar hold
Min 2- handstand hold / shoulder taps / or shuffle
Min 3- hollow hold / hollow rocks
*Give yourself at least 20 seconds of rest between efforts.
WOD
(RETEST from 12/03/2019)
4 Rounds
1000m Echo Bike
10 Burpee Box Jump Overs 24/20”
5 Deadlifts 255/175
*16min time cap
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Saturday 10/31/2020
WOD
50/35 Cal Row
200m Run
50 Alternating Single arm Devils Press 50/35
200m Run
50 Slam Ball Squat Cleans 30/20 (to shoulder)
200m Run
50/35 Cal Echo Bike
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Friday 10/30/2020
Core WOD
2 Rounds:
50 Alt. Single Leg V Ups
40 Sit Ups
30 Deadbugs
20 Plank Push Ups
10 L-Sit Leg Lift Over (foam roller)
:30 Sec side plank
:30 Sec side plank
1 min Plank
WOD
AMRAP 15
20 KB Swing 53/35#
15 Box Jump over 24/20”
10 T2B
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Tuesday 10/27/2020
SKILL
7min of Overhead Shoulder Stability Work.
WOD
Part 1)
For time:
3 Rounds
8 Push Press 115/80#
12 Back Step Lunge (Bar on back like a back squat) 115/80#
40 Double Unders (1 minute cap on jumping rope per round)
*9 minute time cap
When the clock hits 10:00
Begin...
Part 2)
AMRAP 12
8 Push Press 115/80#
12 Back Step Lunge (Bar on back like a back squat) 115/80#
40 Double Unders
*Bar is taken from the squat rack.
*Score for today will be your time for Part 1, AND your rounds and reps for Part 2.
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Monday 10/26/2020
STRENGTH
EMOM 10
1 squat clean + 2 front squats
*start at a moderate weight, and build over the course of the EMOM.
WOD
AMRAP 9
3/3, 6/6, 9/9, 12/12, 15/15, 18/18, Etc.
Double DB Power Clean 50/35#
DB Front Squat 50/35# (using the same DB’s)
Burpee
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Saturday 10/24/2020
WOD
“5k Gone Really Bad”
5 Rounds:
1000m Run (800m loop + 200m route)
20 Back Squats 135/95
*36 min time cap
*scale weight as needed!!
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Friday 10/23/2020
WOD
“Heavy Day”
Part 1)
Deadlift
6x3 @ 85+%
Part 2)
Find a 1RM Push Press
Part 3)
Push Press
6x3
*Using 70% of today’s 1RM Push Press for all sets
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Thursday 10/22/2020
WOD
Fight Gone Bad Style
3 rounds:
1 min Max reps of Squat Clean Thrusters 95/65
1 min Max reps of Bar facing burpees
1 min Max reps of Pull Ups
1 min Max reps of Box Jumps or Step Ups 24/20”
1 min Max reps of KB Swing 53/35#
1 min Rest
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Wednesday 10/21/2020
WOD
AMRAP 21
500m Row
20 DB Box Step Ups 24/20” 50/35#
10 DB Push Press 50/35#
400m Run
20 DB Box Step Ups 24/20” 50/35#
10 DB Push Press 50/35#
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Tuesday 10/20/2020
SKILL
“Single Leg Stability Session”
2 Rounds for Quality (add weight IF needed)
20/20 single leg split squats
20/20 single leg deadlifts
20 Alt. Cossack squats
:30 sec Hollow Hold
1 min plank
WOD
2 Rounds:
50/35 Cal Bike
50 Wall Balls 20/14#
25 Toes To Bar
*23min time cap
25 Alt. DB Snatch 50/35#
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Monday 10/19/2020
STRENGTH
EMOM 10
2 clean and jerks at 60-70% (or moderate to heavy)
*use the same weight for whole EMOM
WOD
AMRAP 10
10 power cleans 115/75
30 double Unders
10 push jerks 115/75
30 double Unders
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