OUR WORKOUTS

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

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

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

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!

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

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!

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

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

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

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

STRENGTH / STABILITY

EMOM 9 (3 rounds)

Alternate between...

Min 1) Single leg split squat (:30sec each leg)

Min 2) Box Step downs (:30sec each leg)

Min 3) Single leg RDL (:30sec each leg *add weight as needed)

WOD

3 Sets:

AMRAP 4min

5 Double DB Power Clean 50/35#

10 Alt. Double DB Front Rack Lunge 50/35#

20 Double Unders

Rest 2min

WOD

4 Rounds

30 Plate Ground to Overhead 45/25#
30/24 Cal Row

30 Wall Ball 20/14#

WOD

”Whammy!”

10-9-8-7-6-5-4-3-2-1

Wall Ball 20/14#

1-2-3-4-5-6-7-8-9-10
Burpee

Rest 5 min…

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155#

1-2-3-4-5-6-7-8-9-10

Toes to Bar

WOD

For Time:

2 Rounds:

10 Box Jump Over 24/20”

10 Power Snatch 75/55#
10 Lateral burpees over bar

2 Rounds:

8 Box Jump Over 24/20”

8 Power Snatch 95/65#
8 Lateral burpee over bar

2 Rounds:

6 Box Jump Over 24/20”

6 Power Snatch 115/75#
6 Lateral burpee over bar

STRENGTH

EMOM 10

1 Hang Squat Clean + 1 Front Squat

*build over the 10 minutes to finish with a “heavy” weight.

WOD

AMRAP 13

20 Doubles or 45 Single Unders

5 Squat Cleans 135/95#
20 Doubles or 45 Single Unders
10 Push Jerks 135/95#

CORE STRENGTH

3 Rounds:

10 Deadbugs

:20 sec Glute Bridge hold

:20 sec side plank L

:20 sec side plank R

10 Superman’s 

10 V Ups

*Max Time in a L-Sit or variation

(*choose a variation that allows you to complete at least a 10sec hold)

WOD

MICF Benchmark Workout “Death Row”

EMOM 20

Alternate between…

Min 1) Max Cal Row

Min 2) Max Reps Burpee

STRENGTH (15 min)

Bench Press 5x5

(Use a moderate-heavy weight. However, you should not be close to failing a rep at this weight)

*Perform 5 Strict Chest to Bar Pull Ups between each set during your “rest”

WOD

AMRAP 20

5 Toes to Bar

10 Push Ups

15 Wall Balls 20/14#

SKILL

Hand Stand Push Up and Deadlift Prep

WOD

21-15-9

Deadlift 185/125#

HSPU or DB Push Press 50/35#

12-9-6

Deadlift 225/155#

HSPU or DB Push Press 50/35#

*14 min time cap

WOD

5 Rounds for time:

20/15 Cal Echo Bike

15 Chest to Bar Pull Ups

400m Run

30 KB Swing 53/35#

SKILL/STABILITY

EMOM 9 (3 Rounds)

Alt. between...

Min 1) single leg split squats

Min 2) Cossack squats

Min 3) single leg Romanian deadlifts

*Aim to perform each movement with a slow/controlled tempo for the whole minute. Add weight as needed.

WOD

For Time:

30 Wall Ball 20/14

20 Thruster 75/55

15 Wall Ball 25/20 (Heavier)

10 Thruster 95/65 (Heavier)

Rest 5 min then...Repeat

30 Wall Ball 20/14

20 Thruster 75/55

15 Wall Ball 25/20 (Heavier)

10 Thruster 95/65 (Heavier)