OUR WORKOUTS

STRENGTH

“Capacity builder”

5 rounds for quality

10/7 Cal Echo Bike

10 STRICT pull ups

WOD

5 Rounds

15 KB Swings 53/35#

15 Push Press 75/55#

STRENGTH

Deadlift 7x2 @ 75% of 1RM

WOD

AMRAP 13

40 Double Unders

20 Air Squats to Target

150m Run

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!!

WOD

40-30-20-10

V Ups

Double unders

Rest 2 min

40-30-20-10

Plate G2OH 45/25#

Double unders

Rest 2 min

40-30-20-10

Ab Mat Sit up

Double unders

WOD

For Time:

10 Rounds

6 Squat Clean Thrusters 75/55 (no dropping barbell from overhead)

8 Lateral burpee over bar

200m Run

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

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 :))

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

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

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. 

:)

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.

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

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!)

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”

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

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#

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

WOD

AMRAP 20

100ft Walking Lunge (Bodyweight)

200m Run

10 Double DB Power Clean and Presses 50/35#

WOD

4 Rounds For Time:

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

400m Run