SKILL
EMOM 10 (5 Rounds)
Alternate between:
Min 1) :45 sec of Double Under Practice. Rest :15 Sec.
Min 2) :45 sec of single leg squat practice. Rest :15 Sec.
WOD
40-30-20-10
Plate Ground To Overhead 45/25#
10-10-10-10
Burpee Box Step Ups 24/20”
Read MoreCore WOD / Warm Up
3 Rounds for Quality:
:10-20 sec of L Sit hold (or L - sit variation).
:30 Sec regular plank
:30 Sec side plank
:30 Sec side plank
WOD
For Time:
800m Run
30 Double DB Power Snatch 35/20#
800m run
30 Double DB Power Clean and Jerk 35/20#
800m Run
30 Double DB Thrusters 35/20#
22 min time cap
Read MoreSTRENGTH
EMOM 12 min (4 rounds)
Alt. B/T
Min 1: 10-15 reps of DB Bench
Min 2: 5/5 Single Leg split squat (add weight as needed)
Min 3: 5/5 Single Leg Deadlift (add weight as needed)
WOD
100-80-60-40-20
Double Unders
50-40-30-20-10
Push Press (with barbell) 45/35#
Read MoreWOD
Every 6min for 30min (5 Rounds)
10 Burpee Box Step Ups 24/20”
20 Alt. DB Snatch 50/35#
40 Air Squats to target
Read MoreWOD
AMRAP 20
100ft Walking Lunge (Bodyweight)
200m Run
10 Double DB Power Clean and Presses 50/35#
Read MoreWOD
4 Rounds For Time:
20 Squat Cleans (using a Slam Ball, with ball resting on Shoulder) 30/20#
400m Run
Read MoreWOD
For Time:
50 Russian KB Swings 53/35#
then…
5 Rounds:
10 DB Push Press 50/35#
10 Step back Lunges (DB’s at side) 50/35#
then…
50 Russian KB Swings 53/35#
Read MoreWOD
For Time:
800m Run
100ft Walking Lunges (bodyweight)
30/30 Single Arm DB Push Press 50/35#
100ft Walking Lunges (bodyweight)
30 Single Arm DB Devil’s Press 50/35# (alternate arms however you’d like)
100ft Walking Lunges (bodyweight)
30/30 Single Arm DB Thrusters 50/35#
100ft Walking Lunges (bodyweight)
800m Run
Read MoreOutdoor Class Agenda
WARM UP
-Single Leg stability drills
-Core activation/ Holds
-Banded glute activation
The Pre Workout Workout:
EMOM 10
10 KB Swing 53/35#
5 Burpee
*this workout is intended to get the heart rate up, and a sweat going. Scale as needed so that this feels like a “warm up workout”
WOD
For Time:
40-30-20-10
Alt. DB Snatch 50/35#
Squats (With a slam ball held on a shoulder) 30/20#
*200m Run AFTER each full set (IE perform your snatches, then squats, THEN perform a 200m run)
Read MoreOff Site Trail WOD
For Time:
1 Mile Pioneer Park Trail Loop
200 Air Squats
1 Mile Pioneer Park Trail Loop
*All class details can be found in the Pike13 class description upon enrollment.
Read MoreRecommended Home Workout
For time:
”keep the engine running”
0:00-10:00
75 burpees
10:00-20:00
Run 1 mile (or not) but, aim to run hard for approximately 7-8min
20:00-30:00
75 burpees
*coaches note:
“be impressed by intensity, not volume”
Remember… A 1 mile jog at a 10min mile pace can be a nice warm up. However, a 1 mile run at a maximal effort is what will really change you!
Read MoreWOD
“The Big Day”
For time:
3 Rounds
5 Toes to bar
10 Push ups
15 Wall balls 20/14
3 rounds
10 Power cleans and jerks 95/65
10 Hang squat cleans 95/65
10 Squat clean thrusters 95/65
3 Rounds:
5 Toes to bar
10 Push ups
15 Wall balls 20/14
25 min time cap
Read MoreWOD
AMRAP 30
10 Pull ups
20 Sit ups
30 Air squats to target
200m Run
*everyone will squat to a target at their station to ensure proper range of motion is met for ALL air squats!
*class will stagger starting positions to ensure the rig only has 2-3 athletes on it at a time.
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STRENGTH
Shoulder Press
6 sets of the following rep scheme: 3-1-3-1-3-1
All percentages are based on 1RM Shoulder Press:
Set 1 - 3 Reps @ 75% of 1RM
Set 2 - 1 Rep @ 80% of 1RM
Set 3 - 3 Reps @ 75% of 1RM
Set 4 - 1 Rep @ 85% of 1RM
Set 5 - 3 Reps @ 75% of 1RM
Set 6 - 1 Rep @ 90% of 1RM
WOD
40-30-20-10
KB Swing 44/35#
Push Press 45/35# (using a barbell)
*12 minute target time
*16 minute time cap
Read MoreSTRENGTH
EMOM 10 (build to a heavy weight over the 10 minutes)
1 power clean + 1 hang squat clean
WOD
AMRAP 12
*15/10 Cal Row or 200m Run (you choose)
12 Deadlifts 135/95
9 Box Jump Over 24/20”
6 Hang Squats cleans 135/95
*we’ve been rowing a lot this week, so ideally we should get out and run today, BUT the weather forecast looks...interesting. So, I’ll leave it up to you to decide if you want to run or row today!
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STRENGTH / Hypertrophy
EMOM 12 (3 Rounds)
1- slow tempo bench press 3-5 reps (at a moderate load) (1511)
2- slow tempo strict pull ups (you choose the reps)
3- slow tempo ring rows (you choose the reps)
4-slow tempo DB curl to Press (you choose the reps)
WOD
MICF Benchmark “Death Race”
(Last performed on 09/03/2020)
5 Rounds:
15/10 Cal Bike Echo Bike
10 Burpee
9 min time cap
Read MoreWOD
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
Read MoreWOD
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)
Read MoreWOD
5 Rounds:
10 Bench Press 115/75#
10 Toes To Bar
Then...
75 Wall Balls 20/14#
Then...
5 Rounds
15 Push Ups
10 Ball Slams 30/20#
27min time cap
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