our workouts

HEAVY DAY

Part 1)

Slow Tempo Back Step Lunge (barbell on back)

6x4 (2 reps per leg, alternating)

*normal tempo ascent, 4 second descent to bottom.

Part 2)

Pause Back Squats (4 second hold at bottom)

6x3 @ light/moderate weight relative to 1RM

Part 3)

Shoulder Press 

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 5 reps @ 70%

*Set 6 – 5 reps @ 70%

*Set 7 – 5 reps @ 70%

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STRENGTH

Tempo deadlifts

6x3 @ moderate weight (relative to your 1RM)

*normal tempo ascent, 5 second descent.

WOD

4 Rounds:

200m Run

21 KB Swing 53/35#

12 Chest to bar Pull Ups

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WOD

Part 1)

Death by wall balls 20/14# (SCALE weight as needed!!)

*Start at 2 reps

*Add 2 reps every minute until failure.

Time cap 15 minutes

Part 2)

When the clock hits 18:00 begin:

3 Rounds:

1 Min max reps Push Press 75/55#

1 Min max reps Ball slams 30/20#

1 Min max reps Alt. Single Leg V Ups

1 Min max reps Box jump overs 24/20”

1 Min max reps Power Snatch 75/55#

1 Min Rest

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STRENGTH

4 Rounds For Quality:

7 Banded Strict Chin Ups

7 Banded Strict Pull Ups

7/7 Single Arm kneeling DB Shoulder Press

:15 sec L Sit Hold

WOD

AMRAP 16

20 Alt DB Snatch 50/35#

40 ft Walking Lunge

15 Push Ups

40ft Walking Lunge

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STRENGTH

EMOM 10

Perform the following complex:

1 Deadlift

1 Hang Squat Clean

1 Front Squat

*Aim to start this EMOM at 60% of your Squat Clean 1RM (or higher)

*aim to use this weight or heavier for all 10 minutes

WOD

AMRAP 11

5 Toes to Bar

7 Squat Cleans 135/95

9 bar facing burpees

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WOD

”Up Hill Both Ways”

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

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STRENGTH

Shoulder Press

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 65%

Set 5: 7 reps @ 65%

Set 6: 7 reps @ 65%

Set 7: 7 reps @ 65%

WOD

3 Rounds:

20/14 Cal Echo Bike

20 Double DB box step ups 24/20” 35/20#

20 DB Push Press 35/20#

17 Min Time Cap

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STABILITY

5 min Crossover Symmetry Shoulder Circuit

STRENGTH

5 Rounds

15 Banded Strict Pull Ups (Unbroken)

15 DB Bench Press (light/moderate load)

WOD

“Murph Prep”

AMRAP 18

200m Run

10 Push Ups

20 Air Squats to a target

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WOD

5 rounds:

10 Pull Ups

20 Wall Ball 20/14#

10 Shoulder to Overhead 135/95

20/14 Cal Row

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Stability

3 Rounds

5/5 Single Arm Bottoms Up KB Press

10 Ring Rows (SLOW)

10 90/90 Press (Crossover Sym.)

10 Snow Angels (Crossover Sym.)

WOD

*Make this workout as intense as you’d like. For those competing in the Open on Friday aim to use an intensity that won’t leave you sore or drained for Friday’s workout!

AMRAP 15

15/10 Cal Echo Bike

25ft Bodyweight Walking Lunge (add weight as needed)

15 Push Ups

25ft Bodyweight Walking Lunge (add weight as needed)

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Snow Day Sweat

AMRAP 18

30 HSPU / or / DB Push Press 50/35#

30 Box Jump Over 24/20”

30 Deadlift 205/140#

30/21 Cal Row

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MICF Benchmark “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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EXTENDED WARM UP / STABILITY

3 Rounds for quality: (rest as needed)

:20/:20 Single arm, standing, overhead KB hold

100ft KB farmers carry (heavy)

:20 seconds in a L sit or variation (scale to a L sit progression that allows for a 20 second consecutive hold each round.)

WOD

Retest from 11/05/2020

“Race Day”

*Each set is for time

*Start a new set every 6 minutes

*Goal is to use a faster pace each set

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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WOD

Perform 2 sets of the following:

(This is a 25min workout)

Part 1) 0:00-7:00

AMRAP 7

4 DB Hang Power Cleans and Jerks 50/35#

8 DB front rack lunges 50/35# (stepping back, alternating legs every rep)

6 Toes to Bar

Part 2) 7:00-10:00

As Many REPS as Possible in 3 minutes of:

Double Unders / or / Singles skips

Part 3) REST 5 minutes from 10:00-15:00

At 15:00 REPEAT everything!

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SKILL

E90sec for 9 minutes Alternate between...

1) Bar muscle up practice / transitions and progressions

2) Single leg squat (pistol) / progressions / can be scaled to single leg split squat if needed.

WOD

“Helen”

3 Rounds:

400m Run

21 KB Swings 53/35#

12 Pull Ups

*13 min time cap

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SKILL

Part 1)

Rowing drills: Review PROPER rowing technique to maximize efficiency (and safety) :)

Part 2)

Shoulder and hip activation/stability for overhead squats.

WOD

“Rowing Nancy”

5 Rounds:

15 Overhead Squat / or / Front Squat 95/65#

400m Row

18 min time cap

*coaches note: The overhead squat is tough! And today’s emphasis is about performing sound overhead squat mechanics DURING the workout! But, If that’s not happening for you today... for whatever reason - the front squat can be a good alternative.

SCALING IS NOT A CRIME!

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WOD

2 sets: (16 min total)

AMRAP 3

15/12 Cal Bike

5 Power Clean 135/95#
Max reps Double Under in remaining time

Rest 1 min

AMRAP 3

15/12 Cal Bike

5 Power Clean 135/95#
Max reps bar facing burpees in remaining time

Rest 1 min

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WOD

2 Rounds:

400m Run

30 thruster 95/65

20 power snatch 95/65

400m Run

30 Bench Press 95/65

20 Pull Ups

*25 Min Time Cap

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STRENGTH

Deadlift 6x3 @ 80% of 1RM

WOD

”No Escape”

4 min Tabata (8 Rounds of :20 Work/:10 rest)

Toes to Bar

Rest 1 min

 4 min Tabata (8 Rounds of :20 Work/:10 rest)

Alt. Single Leg V Ups

Rest 1 min

4 min Tabata (8 Rounds of :20 Work/:10 rest)

Ab-Mat Sit Ups

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WOD

Part 1)

3 rounds:

20/15 Cal Echo Bike

15 HSPU / or / DB Push Press 50/35#

20 KB Swing 53/35#

Target time: 10 minutes

Rest 5 min between each part.

Part 2)

3 Rounds:

20/15 Cal Row

15 Chest to Bar Pull Ups

20 Alt. DB Snatch 50/35#

Target time: 10 minutes

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