OUR WORKOUTS

WARM UP / CORE WOD

2 Rounds: (18 min Cap)

60 Ab Mat Sit Ups

40 Alt. Single Leg V Ups

20 Strict Hanging Knee Raises or Toes to Hips

:10 sec L Sit (or L Sit progression)

WOD

“Groove”

AMRAP 15

400/300m Row

30 Double Unders / 60 Single Unders

WOD

“Heavy Metcon”

21-15-9

Deadlift 225 / 155#

DB Push Press 50/35#

Then...

12-9-6

Deadlift 275 / 185#

DB Strict Press 50/35#

WOD

AMRAP 12

400m Run

12 Front Squats 165/115 (intended to be heavy)

*taken from the floor. 

Rest 3 min

AMRAP 12

200m Run

6 Strict Pull Ups

2 rounds

10 lateral Burpee over bar

15 Clean and Jerks 135/95

Then...

1,000m Row

Then...

2 Rounds

10 lateral burpee over bar

15 Power Snatch 95/65

AMRAP 20

20 Burpee Pull Ups

30/20  Cal Echo Bike

40 Alt. Weighted Step Back Lunge 35/25# (Two KB or DB’s held at your sides)

50 Thrusters 45/35 (empty barbell)

WOD

AMRAP 10

15 Bench Press 95/65#

200m Run

Rest 3 min

AMRAP 10

10 Toes To Bar

10 Box Jump over or step over 24/20”

STRENGTH

Deadlift 6x3 @ 85-90% of 1RM

WOD

“Slugfest”

AMRAP 14

20/15 Cal Bike

20 Wall Ball 20/14

20 KB swing 53/35#

WOD

4 Rounds 

AMrepsAP in 5 minutes:

Run 400m

then…

Row 500m

then...

With the remaining time perform as many double unders (or regular jump rope) as possible.

Rest 2 min between rounds.

“DB Fran”

21-15-9

DB Thruster 35/20# (Two dumbbells)

Pull Ups

Into...

“DB Elizabeth”

21-15-9

DB Power Clean 35/20# (Two dumbbells)

Push Ups

Into...

“DB Diane”

21-15-9

DB Deadlifts 35/20# (Two dumbbells)

DB Push Press 35/20# (Two dumbbells)

WOD

“Train Wreck”

For Time:

75/55 Cal Row

25 Deadlifts 225/155 (intended to be heavy)

25 KB or DB Weighted Box Step Ups 70/50# 20/16” (this is total added weight) *Hold DB’s or KB’s at your side.

75 Wall balls 25/16# (intended to be a heavier ball than what is normal for you.)

Time Cap 20 Minutes

Last Performed on January 6th 2020, but with a deadlift weight of 165/110 and 20/14# Wall Ball.

SKILL

Overhead Squat Mobility

Review Overhead Squat Technique

WOD (Originally programmed 02/10/2020)

4 Rounds:

7 Power Snatch 95/65#

7 Bar Facing Burpees

7 Overhead Squats 95/65#

STRENGTH (10 min)

L-Sit & Planks

WOD

AMRAP 20

200m Run

21 KB Swings 53/35#

12 Pull Ups

Partner Workout (Total of 25min of work)

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

Teams of 2.

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 Burpees

AMRAP 5

Max Cal Echo Bike

AMRAP 5

Max Alt. DB Snatches 50/35#

AMRAP 5

Max Ab-mat Sit ups

*No rest between AMRAPS

STRENGTH (22 min cap for all parts)

*Use lighter weights for parts A & B. Aim to use heavier loads for part C.

A. 4x3 Tall Power Cleans

“The tall clean helps train and reinforce proper mechanics of the ’pull under the bar’, and trains speed, aggressiveness, confidence and precision in the turnover. “

B. 4x3 Clean Lift Off

“The clean lift-off strengthens the pull of the clean from the floor and can help the lifter practice the proper position and shifting of weight as the bar leaves the floor. “

C. Spend 7-10 Minutes finding a heavy 3 Position Power Clean ( Clean deadlift, high hang power clean (bar starts just below crease of hip), hang power clean (bar starts on mid thigh), and power clean (Bar starts on the floor).)

“The 3 position power clean serves as a technique and strengthening exercise that reinforces proper position in the pull at the hang positions.”

WOD

30-20-10

Power Cleans 95/65#

Push Ups

10 min time Cap (Goal is sub 8 minutes!)

WOD

AMRAP 20

400m Run

30 Wall Balls 20/14#

500m Row

30 Wall Balls 20/14#

Sarah’s 2 Year Cancer Free Celebration WOD has been postponed! Stay tuned!

Regular Schedule Programming…

WOD

For Time:

Buy in with:

75 Ab-Mat Sit Ups

50/35 Cal Bike

Then...

3 Rounds

25 Hang Power Snatches 75/55

25 Thrusters 75/55

Then... Cash Out with:

50/35 Cal Bike

75 Ab-Mat Sit Ups

30 Min Time Cap

Single Leg Stability + Core Strengthening Session (15 min)

WOD

“The Joker”

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

STRENGTH

Box Back Squats with a Pause

6x3

using tempo: 3-3-X-1 (in normal English = 3 sec down, 3 sec hold, xplode up, 1 sec at the top)

*set up a box or bench beneath you so that your hips stay above parallel at the bottom of the squat.

*complete the rep like a regular back squat, but slow your tempo on the way down . When you reach your box (softly) hover slightly above the box for 3 seconds, before standing back up. (There’s no resting or sitting at the bottom)

*since this is a new ish movement for most of us, AND we are pausing at the bottom, there are no recommended percentages for today’s strength. Start your first set with a weight you know you can handle. Then add weight as needed for the rest of the sets!

WOD

“Sprint Strength”

For Time:

30-20-10

Back Squat 135/95#

15-10-5

Strict Pull Up

10min Time Cap (this is a very generous time cap) go fast!!

STRENGTH

5x5 Snatch Pull

+

5x5 Snatch Drop

*start at a moderate weight for both of these movements. And increase your weight over the course of the 5 sets.

*you’ll have 15 minutes total to complete both of these strength pieces.

WOD

”Randy got a new bike!”

3 Rounds:

15/10 Cal Echo Bike

25 Power Snatch 75/55

13 min time cap

Part 1)

CORE WOD

Part 2)

WOD

MICF Benchmark workout “Death Row”

EMOM 20 min

Alt. Between…

Min 1) Max Cal Row

Min 2) Max reps burpees