Wednesday 01/06/2021
Skill Development / Strengthening
EMOM 20
Alt. Between..
Min 1) Toes to Bar or T2B progression (you choose the reps)
Min 2) Ring Dip, or Bar Dip, or Ring Push Up, or Regular Push Up (you choose the reps, and appropriate progression)
*Coaches note: if you’re working on a skill aspect of a movement that doesn’t require much strength - use the whole minute to practice! However, if you’re working on a movement that requires a lot of strength - be sure to give yourself some rest to make this EMOM sustainable for 20 minutes!
WOD
“Annie”
50-40-30-20-10
Double Unders
Ab mat sit ups
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Tuesday 01/05/2021
STRENGTH
EMOM 10
2 “Heavy” Power Snatches
*Aim to use the same weight for the whole EMOM
WOD
5 Rounds:
15 Power Snatches 95/65#
400m Run
(Safety Tip: Let’s avoid dropping our barbells from overhead today)
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Monday 01/04/2021
WOD
(Retest from 01/06/2020)
For time:
75/55 Row Calories
25 Deadlifts, 165/110 lbs
25 Weighted Box Step-ups, 35/20 lbs, 20/16 in
75 Wall Balls, 20/14 lbs
*17min time cap
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Friday 01/01/2021
2021 The year of new beginnings.
Part 1) 0:00 - 30:00
4K Run AKA 2.5 mile run
*Running Sub 10 minute miles? Scale to just 2 miles.
*Goal time is 22min or less. Scale distance as needed.
Part 2) 30:00-55:00
2 Sets:
20-21
Burpee
DB Thruster 50/35#
KB Swing 53/35
20 minute time cap
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Thursday 12/31/2020
STRENGTH
Shoulder Press 4x10 @65% of 1RM
WOD
40-30-20-10
Alt. DB Snatch 50/35#
10-10-10-10
Burpee Box Jump or step up 24/20”
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Wednesday 12/30/2020
STRENGTH
2 Rounds
:60 sec plank
:45 sec Ring hold/support (holding top of ring dip position)
:30 sec Active hang on pull up bar
:15 sec L sit Hold or L Sit variation
WOD
“Strength Chipper”
For Time:
50 DB Deadlifts 50/35#
40 DB Front Rack Lunges 50/35#
30 DB Box Step Ups 24/20” 50/35#
20 DB Thrusters 50/35#
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Monday 12/28/2020
STRENGTH
Deadlift 7x2 @ 75% of 1RM
WOD
AMRAP 13
40 Double Unders
20 Air Squats to Target
150m Run
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Wednesday 12/23/2020
WOD
The MICF delicacy continues…
The Annual 12 Days of Christmas Workout is HERE!
BUT, in true 2020 fashion…this year’s workout has been intentionally spiced up to be one of the hardest yet! (It just didn’t feel right to make this year’s Xmas Workout an ‘easy’ one!)
We hope everyone has a safe and happy holiday!
*Performed like the 12 Days of Xmas song. (If you don’t know the song - don’t worry about it. We’ll get you up to speed at the gym:)
RX Weight: 35/20#
RX+ Firebreather option: 50/35#
1 Lateral Burpee Over DB
2 DB Thrusters
3 Double DB Devils Press
4 DB Push Press
5 DB Front Squat
6 DB Hang Power Clean
7 DB Deadlifts
8 Lunges with DB’s at your sides
9 Push Ups on DB’s
10 DB Curl to push press
11 Box Jump 24/20”
12 DB Box step ups (DB’s at your sides) 24/20”
Target time: 22minutes
32 minute time cap!!
Merry Christmas!!
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Monday 12/21/2020
WOD
For Time:
10 Rounds
6 Squat Clean Thrusters 75/55 (no dropping barbell from overhead)
8 Lateral burpee over bar
200m Run
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Friday 12/18/2020
Annual 8 days of Hanukah WOD
(Tent Version)
8 Rounds, 8 Movements, 8 Reps.
For Time:
8 Rounds
8 Ball Slams 30/20#
8 Push Ups
8 KB swings 53/35#
8 DB Deadlift (with two DB’s) 50/35#
8 Burpee
8 DB Thrusters (with two DB’s) 50/35#
8 Ab-Mat Sit Ups
8 Alt. Single leg V Ups
Time Cap.... TBD
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Thursday 12/17/2020
WOD
For Time:
Part 1)
1-2-3-4-5-6-7-8-9-10
DB Push Press 35/20 (use two DB’s)
Up Downs (burpee WITHOUT a push-up & jump)
Once the above workout has been completed begin part 2...
Part 2)
1-2-3-4-5-6-7-8-9-10
DB Power Cleans 35/20 (using two DB’s)
Box step ups 24/20” (add weight if desired :))
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Wednesday 12/16/2020
WOD
4 rounds for quality: (20 minute cap)
10/10 weighted single leg split squat (DB’s or KB’s at your side)
10 weighted Cossack squat (goblet style with KB or DB)
10/10 single leg deadlift (add weight as needed)
:30 sec side plank
:30 sec side plank
WOD
2 rounds:
150m Walking Lunge (body weight)
60 Alt. DB Snatches 50/35#
*15 minute time cap
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Tuesday 12/15/2020
WOD
Part 1)
AMRAP 8
15 hang power cleans 75/55#
60 Doubles unders / 120 singles / 1 min of DU attempts
15 front squats 75/55#
60 Double unders / 120 singles / 1 min of DU attempts
Rest 2 min then complete the following…
Part 2)
For Time:
30 hang power cleans 75/55#
120 Doubles unders / 240 singles / 2 min of DU attempts
30 front squats 75/55#
120 Ddouble unders / 240 singles / 2 min of DU attempts
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Monday 12/14/2020
STRENGTH (15min cap)
4 Rounds for Quality:
5-10 reps DB Bench (heavy)
5-10 Reps Seated DB Shoulder Press (heavy)
5-10 reps of Slow Tempo Push ups
5/5 Single Arm KB Presses (for quality / stability)
WOD
EMOM 20
Alternate between...
Min 1) 10 Air Squats + 150m Run (scale to just the run if unable to complete in less than a minute)
Min 2) Max reps burpees
*score is lowest number of burpees completed.
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Friday 12/11/2020
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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Thursday 12/10/2020
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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Wednesday 12/09/2020
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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