our workouts

WOD

”Jackie 2.0”

Each Part For Time:

Part 1)

800m Run

50 Thrusters 45/35# (empty bar)

30 burpees

At 15:00 begin…

Part 2)

30 Burpees

50 Thrusters 45/35# (empty bar)

800m Run

*Goal Time for each part: 8 minutes or less.

*Time Cap 12 minutes.

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CHECK OUT OUR NEW WINTER APPAREL HERE!

WOD

AMRAP 30

10 DB Bench 35/20#

10 Weighted Box Step up 35/20# (dumbbell in each hand - at your side)

20 Ab Mat Sit Ups

40 Double Unders

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STRENGTH

3 Rounds For Quality using “heavy” dumbbells:

10 DB Deadlifts

10 DB Curl to STRICT Shoulder press

10 DB Push Press

Rest :90 sec ish between rounds 

*goal is to use heavy dumbbells (relative to you), AND go unbroken each round.

WOD

4 Rounds For Time:

30 Russian KB Swings 53/35#

10 (5/5) Single Arm Overhead Lunges in Place 53/35#

30 Air squats to a medicine ball (to ensure full ROM!)

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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”

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Core 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

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STRENGTH

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#

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WOD

Every 6min for 30min (5 Rounds)

10 Burpee Box Step Ups 24/20”

20 Alt. DB Snatch 50/35#

40 Air Squats to target

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WOD

AMRAP 20

100ft Walking Lunge (Bodyweight)

200m Run

10 Double DB Power Clean and Presses 50/35#

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WOD

4 Rounds For Time:

20 Squat Cleans (using a Slam Ball, with ball resting on Shoulder) 30/20#

400m Run

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WOD

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#

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WOD

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

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Outdoor 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)

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Off 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.

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Recommended Home WOD

10 Rounds:

10 Push Up

20 Ab-Mat Sit Up

30 Air Squat

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Recommended 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!

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WOD

“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

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WOD

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

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STRENGTH

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

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