OUR WORKOUTS

WOD

E3min for 30 min

Alternate Between…

1-400m run

2-500m row

SKILL Session:

Double Under + Clean & Jerk / Snatch Drills

WOD

AMRAP 20

30 Double Under

10 Power Cleans and Jerks 95/65

30 Double Unders

10 Power Snatches 95/65#

40/30 Cal Row

Then…

40-30-20-10

Wall Ball 20/14#

KB Swing 53/35#

Then…

40/30 Cal Row

25min Time Cap

For Time:

800m Run

then…

5 Rounds of:

12 Deadlifts 135/95#
9 Hang Power Cleans 135/95#
6 Push Jerks 135/95#

then…

800m Run

AMRAP 10

10 Toes To Bar

15 DB Front Squats 50/35# (2 DB’s on front Rack)

20/15 Cal Row

Rest 3 min

AMRAP 10

10 V Ups

15 Air Squats

20/15 Cal Row

Thursday Workout

2 Rounds

2 Min max reps Pull ups

Rest 1 Min

2 Min max reps Push ups

Rest 1 Min

2 min max reps DB Push press 35/20#

Rest 1 Min

2 min max reps Ball slams 30/20#

Rest 1 min

Wednesday

STRENGTH

5 min to build to approximately 80% of your 1RM (squat or power snatch)

EMOM 10

2 Power Snatches @ 80ish percent of 1RM

WOD

AMRAP 10 min (This workout is designed to be short and intense!)

30 Double Unders

15 Power Snatch 75/55# (use a light and manageable weight!)

WOD

15-10-5

Bench Press 125/90#

Run 200m After Each Set*

Directly into....

20-15-10

Bench Press 105/70#

Run 200m After Each Set*

Directly into....

30-20-10

Bench Press 85/60#

Run 200m After Each Set*

25 Min Time Cap

STRENGTH:

5 min to build to 80% of deadlift 1RM

Every 2 Min For 10 Min (5 Rounds)

Perform 3 Deadlifts at 80% of 1RM (Okay to use non-current 1RM numbers)

WOD:

Open WOD 13.2

AMRAP 10

5 Shoulder to Overhead 115/75

10 Deadlift 115/75

15 Box Jumps 24/20”

1000m/800m Row

Then...

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

Hang Squat Clean 95/65#

Burpee over bar

Then...

1000/800m Row

27 min time cap

STRENGTH / STABILITY / WARM UP

3 Rounds For Quality:

5/5 Turkish Gettups (add weight as needed - KB or DB’s)

10/10 Single leg split squat (add weight as needed - KB or DB’s)

10/10 Single Leg Deadlifts (add weight as needed - KB or DB’s)

20 Sumo Deadlifts (add weight as needed - KB or DB’s)

AMRAP 20

21 Russian KB Swings 53/35#

12 Pull Ups

200m Run

We’ll make sure to get a long, hardy warm up, with plenty of review time for all the movements in today’s workout!

WOD:

“The Mean Spirited, Dumbbell Version of Fight Gone Bad”

3 Rounds:

1 min Max reps Single Arm DB Thrusters 50/35# (alternate as you see fit)

1 min Max reps Burpee Box Step Up 24/20”

1 min Max Cal Echo Bike

1 min Max reps Single DB Devils Press 50/35#

1 min Max reps Air Squats

1 min Rest

Core WOD For Quality/Warm Up:

2 rounds:

*scale duration of holds as needed.

1 min plank

1 min active hang from pull up bar

1 min side plank

1 min side plank

20 weighted sit ups 45/25# plates

20 regular sit ups (No weight)

20 Alternating supermans

20 Deadbugs

WOD:

20-20-20-20-20

Alt. Single Leg V - Ups

50-40-30-20-10

Double Unders

10 min time cap

STRENGTH / PUMP SESSION

EMOM 12 (6 Rounds)

Alternate between...

Min 1: :30 sec of strict Pull ups (or a variant that will help you get stronger)

Min 2: 5-10 reps (you choose depending on the weight) of moderate weight shoulder press with barbell.

*My goal with this session is to get everyone’s baseline strength up before we dive into a true strength cycle. So, if you are an athlete who has been pressing / doing pull ups over quarantine be sure to target heavier weight on the shoulder press and challenge yourself on the pull ups today!

WOD

EMOM 12 (6 Rounds)

Alt. Between...

Min 1: Max Cal’s on the rower

Min 2: Max Burpees

*We’ve done this before, but for 20 minutes. In fact, this is a MICF Benchmark WOD. But, for today, we’re going shorter and hopefully using a slightly higher intensity!

WARM UP

5 min Burgener warm up with PVC

5 min Burgener warm up with empty bar

STRENGTH EMOM 15 Min

3 Power Cleans

*Start with moderate weight, and maintain moderate weight, or build to heavy-ish weight over the course of the 15 minutes.

*The goal is to accumulate volume with moderate to heavy weight with great technique.

*Some of us have been using a barbell over quarantine, some of us haven’t. So I am leaving it up to the athletes to decide what they want to get out of this! But, the bottom line is to reinforce proper technique with some weight!

WOD

21-15-9

Power Clean 95/65# (Light and manageable weight)

Cal Echo Bike (ladies use 17-12-7 for cal’s on the bike)

10 min time cap - you gotta move FAST!

5min Burgener warm up AMRAP with PVC

5min Burgener warm up AMRAP with empty bar

burgener warm up: https://youtu.be/kRxECJyxkIQ

5 min Build up to WOD weight / set up

WOD

AMRAP 8

8 Power Snatch 95/65#

8 Burpee Box Jump/Step Over 24/20”

16/12 Cal Row

Rest 2 min

AMRAP 8

4 Power Snatch 115/75#

8 Burpee Box Jump/Step Over 24/20”

16/12 Cal Row

“Back Squat Daniel” 27 min time cap!

50 Pull Ups

400m Run

25 Back Squats 95/65#

800m Run

25 Back Squats 95/65#

400m Run

50 Pull Ups

STRENGTH / STABILITY / SKILL 

EMOM 12 min (4 Rounds)

Alternate between...

1. 7/7 Single leg split squats *one leg is elevated on a bench. (add weight as needed via KB goblet style, or with DB’s front racked)

2. 7/7 Single Leg Deadlifts (add weight as needed. KB’s and DB’s work great for this)

3. 14 Alternating Cossack Squats (add weight as needed. Ps. If you use weight hold it goblet style!)

WOD

10-20-30-40-50

Plate Ground to Overhead 45/25#

50-40-30-20-10

Double Unders

*scale weight as needed! Double unders can always be scaled to regular jump rope or plate hops.

9 min Time Cap!

AMRAP 10

10 Toes to Bar

10 Bench Press 135/95#

Rest 3 min...

AMRAP 10

10 Back Step Lunge (DB’s at your side) 50/35#

10 DB Push Press 50/35#

*Class will be split into two groups. Each group will start on different AMRAP’s. Equipment will be wiped down in between during the 3 min rest!

SKILL:

Review Squat Clean Thruster

WOD:

2 rounds

15/10 Cal Echo Bike

10 Burpees

Then...

30 Squat Clean Thrusters 95/65#

Then...

2 rounds:

15/10 Cal Echo Bike

10 Burpees

15 minute time cap
*no rest between parts!