OUR WORKOUTS

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#

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

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)

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.

Recommended Home WOD

10 Rounds:

10 Push Up

20 Ab-Mat Sit Up

30 Air Squat

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!

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

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.

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

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!

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

WOD

Partner Workout (Total of 25min of work)

*While staying in your zone: (no equipment sharing… as per usual)

Teams of 2 or 3.

You go, I go style.

Only one partner can be working at a time.

Keep work/rest time even between you and your partner! ( 30 sec intervals will work well today.)

Teams will be scored on total completed reps for each of the 5 movements.

Have fun with this one! When its your turn to work - GO HARD!

AMRAP 5

Max Cal Row

AMRAP 5

Max Burpee Box Jump Over 24/20”

AMRAP 5

Max Cal Echo Bike

AMRAP 5

Max Alt. DB Snatches 50/35#

AMRAP 5

Max Ab-mat Sit ups

WOD

Part 1) 0:00-12:00

2k Row (all out test! Rest until clock hits 12:00)

Then...

Part 2) 12:00-24:00

AMRAP 12 “Boulder Shoulder”

20 DB Front Squats 50/35# (two DB’s)

20 Push Ups

20 DB Lunges (step back, DB’s at your side) 50/35#

20 DB Push Press 50/35# (two DB’s)

WOD

5 Rounds:

10 Bench Press 115/75#

10 Toes To Bar

Then...

75 Wall Balls 20/14#

Then...

5 Rounds

15 Push Ups

10 Ball Slams 30/20#

27min time cap

“Heavy Day”

.

Part 1) Back Squat (15 minutes)

7x1 @ 85-95% of 1RM

Part 2) Strict Press (12 minutes)

7x1 @ 85-95% of 1RM

Part 3) Push Press (5-10 minutes)

5x5 using the same weight as todays strict press weight (85-95% of strict press 1RM)

*the main course for today’s “heavy day” will be the back squat and strict press sets. So spend most of your time on those sets. The push press at the end is just the dessert.

*coaches note: Scale weight as needed if you’re tired from this week’s workouts. Better to get under some weight that “feels” heavy than to skip all together.

SKILL / STABILITY

For Quality:

EMOM 12

1. L Sit hold (or variation)

2. Single Leg Split Squat (slow tempo - add weight IF needed)

3. Single Leg Box Step down (Slow tempo on the descent)

*the goal for this session is to work for 30-40sec each minute with movement quality as your priority!

WOD

“Race Day”

*Each set is for time

*Start a new set every 6 minutes

Set 1) 50/35 Echo Bike Calories

Set 2) 40/28 Echo Bike Calories

Set 3) 30/21 Echo Bike Calories

WOD

Introducing a new MICF benchmark workout...

“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

WOD

“The Grinder”

EMOM 30 (10 Rounds)

Alternate between…

Min 1 max Cal Row

Min 2 max rep Burpee

Min 3 max rep Double Under / or regular jump rope 

STRENGTH / STABILITY

EMOM 9 (3 Rounds)

Alternate between:

Min 1- chin over bar hold

Min 2- handstand hold / shoulder taps / or shuffle

Min 3- hollow hold / hollow rocks

*Give yourself at least 20 seconds of rest between efforts.

WOD

(RETEST from 12/03/2019)

4 Rounds

1000m Echo Bike

10 Burpee Box Jump Overs 24/20”

5 Deadlifts 255/175

*16min time cap

WOD

50/35 Cal Row

200m Run

50 Alternating Single arm Devils Press 50/35

200m Run

50 Slam Ball Squat Cleans 30/20 (to shoulder)

200m Run

50/35 Cal Echo Bike