OUR WORKOUTS

EMOM 10

5 up downs

15 mountain climbers

rest 3 min

AMRAP 10

1 burpee

1 jumping lunge R

1 jumping Lunge L

*add 1 rep to each movement each round (but alternate right and left lunges).

*folks with pull up bars or rings, feel free to add pull ups into each round!

“Murph Prep”

AMRAP 20 

10 push ups

15 sit ups

20 squat hops 

AMRAP 15 

20 Ground to Overhead or DB snatch

40 lateral line hop or Double Under

20 Goblet Back Step Lunge 

40 lateral line hop or Double Under

TABATA V-Ups 

AMRAP 15

15 sit ups

12 ground to overhead

9 deadlifts

5 rounds:

1 min max push ups

1 min max up downs

1 min max air squats

1 min max lateral line hops

1 min rest

AMRAP 20

1 Ground to Overhead

1 Burpee

1 Lunge

*add 1 rep to each movement every round! 

Core WOD as warm up

Then...

Every 2 min for 10min (5 rounds)

10 burpees

40 double unders or lateral line hops (or 60-80 single unders)

*the goal is to move fast and get out of breath with the burpees, then pick up your rope and challenge yourself with large sets of hopefully unbroken double unders! If you don’t have a jump rope, lateral line hops will still give you an excellent workout, but wont be as exciting!)

WOD prep

5 min of squat and running primer stretches and exercises

On your own WOD “Build Your Murph Legs”

4 Rounds:

400m run, or set a time for 2 minutes and run!

50 air squats

The emphasis here, since this is on your own, is going to be to get all of the reps completed, and not worry about the time! Our annual Murph workout is coming up, and we’re crossing our fingers that we will be able to host some kind of workout for everyone! But, in the meantime it’s time train your legs for the 300 air squats and two miles of running! Feel free to add pull ups and push ups into this workout!

Part 1)

EMOM 10

10-20 Air Squats (you choose how many you’d like to do per minute - we recommend at least 10!)

You are welcome to squat with weight, if you have equipment, and as you see fit. However, our goal with this EMOM is to reinforce/practice proper squat mechanics with moderate intensity!

Part 2)

AMRAP 10

10 ab mat style sit ups (use one if you have one)

10 Alternating single leg V-Ups

10 Alternating jumping lunges (in place/if you are avoiding impact on knees you can always do step back lunges for this)

Warm Up AMRAP 7 min

For quality
10 ground to overhead 

10 cossack squats

10 back step lunges

10 glute bridges 

EMOM 14 min

7 squat hops 

7 burpees

AMRAP 15

10 straight leg sit ups

10 push ups

10 mountain climbers (1,2 count. So… really 20 mountain climbers :)

10 up downs

Rest 3 min

Then on your own…20 minute recovery walk/run. Set a timer and go! For folks with spin bikes or rowers , use them!

Also, feel this out. If you need a cool down from the workout, take an easy pace. If you want to burn some calories; make it a goal to not walk at any point and to keep the heart rate up! And if you’re feeling froggt… Tear up some hill sprint repeats for 20 minutes!

WOD

AMRAP 8

10,20,30,40…etc

Air Squat (use weight and do thrusters if able)

Double Under/Single Under/Lateral Line Hop

Rest 2 min

AMRAP 8

10,20,30,40,50…etc 

Alt. Back Step Lunge (preferably with weight!)
Alt. Single Leg V Up

AMRAP 22

40 sit ups

30 hand released push ups

20 ground to overheads

10 burpees

Warm Up:

2 rounds:

:20 sec hollow hold

:20 sec glute bridges

:20 sec dead bugs

2 rounds:

:20 sec inch worms

:20 sec crossbody toe touches

:20 sec RBM’s

WOD:

Every 2 min for 14 min (7 rounds)

10 Up downs

15 Alt. jumping lunges

20 Squat hops

AMRAP 20:

9 Push-ups

15 Odd Object Bent Over Rows

21 Air Squats

PART 1:

Every 2 min for 10 min (5 rounds)

:30 sec plank

10 front plank push ups

:30 sec plank

*recommending you have a timer handy to keep track of your plank times!

PART 2:

Buy in: 4 min max rep back step lunge (if you have weight, like a barbell, DB’s or KB’s use it! Weighted step ups also would work here if you have a box!)

Right into...

AMRAP 8

20 lateral line hop (or jump rope)

10 Ground to overhead 

5 burpees

“Short and Not Sweet”

21-18-15-12-9

Air squat hops

10 Delicious burpees after each set of squat hops :)

Right into....

21-18-15-12-9

Alt. Single leg V ups

Ab Mat style sit ups

3 sets of:

AMRAP 7

10 Odd object deadlifts (or with weights if you have them!)

10 Alternating, goblet style, odd object step back lunges 

10 Narrow grip push - ups (hands closer together compared to your usual grip)

20 Mountain climbers

Rest 3 minutes

Warm up:

2 rounds:

:20 sec bird dogs

:20 sec dead bugs

:20 sec plank

Then...

2 rounds:

:20 sec alternating single leg RDL

:20 sec cossack squat

:20 sec back step lunge and trunk twist

Then...

EMOM 5

:30 sec of burpees

:30 sec rest

WOD

AMRAP 15

2 Ground to over head (use weight, or an odd object)

2 thrusters (use weight, or an odd object)

15 lateral line hops (or double unders/ jump rope if you have a rope and space!)

4 ground to overhead (use weight, or an odd object)

4 thrusters (use weight, or an odd object)

15 lateral line hops

6 “

6 ”

15 lateral line hops

... and so on until the 15 minute mark!

5 min of cool down flexibility!

AMRAP 22

5 push ups

10 sit ups

15 air squats

20 double unders or 40 single unders

Warm up:

2 rounds

:30 sec plank

:30 sec Superman hold

:30 sec hollow hold

:30 sec squat hold

Plus… additional flexibility 

WOD

AMRAP 10

3 burpees

6 push ups

9 mountain climbers (each side)

12 ground to overhead (KB swing, DB snatch, clean and press, odd object G2OH)