OUR WORKOUTS

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

Core WOD

2 Rounds:

50 Alt. Single Leg V Ups

40 Sit Ups

30 Deadbugs

20 Plank Push Ups

10 L-Sit Leg Lift Over (foam roller)

:30 Sec side plank

:30 Sec side plank

1 min Plank

WOD

AMRAP 15

20 KB Swing 53/35#

15 Box Jump over 24/20”

10 T2B

WOD

AMRAP 20

12/9 Cal Echo Bike

15 Push Jerk 135/95#

12/9 Cal Echo Bike

15 Pull Ups

WOD

4 Rounds:

400/300m Row

15 Deadlift 205/145#

400m Run

30 Wallballs 20/14#

*30 Min Time Cap

SKILL

7min of Overhead Shoulder Stability Work.

WOD

Part 1)

For time:

3 Rounds

8 Push Press 115/80#

12 Back Step Lunge (Bar on back like a back squat) 115/80#

40 Double Unders (1 minute cap on jumping rope per round)

*9 minute time cap

When the clock hits 10:00

Begin...

Part 2)

AMRAP 12

8 Push Press 115/80#

12 Back Step Lunge (Bar on back like a back squat) 115/80#

40 Double Unders

*Bar is taken from the squat rack.

*Score for today will be your time for Part 1, AND your rounds and reps for Part 2.

WOD

“5k Gone Really Bad”

5 Rounds:

1000m Run (800m loop + 200m route)

20 Back Squats 135/95

*36 min time cap

*scale weight as needed!!

STRENGTH

EMOM 10

1 squat clean + 2 front squats

*start at a moderate weight, and build over the course of the EMOM.

WOD

AMRAP 9

3/3, 6/6, 9/9, 12/12, 15/15, 18/18, Etc.

Double DB Power Clean 50/35#
DB Front Squat 50/35# (using the same DB’s)
Burpee

WOD

“Heavy Day”

Part 1)

Deadlift

6x3 @ 85+%

Part 2)

Find a 1RM Push Press

Part 3)

Push Press

6x3

*Using 70% of today’s 1RM Push Press for all sets

WOD

Fight Gone Bad Style

3 rounds:

1 min Max reps of Squat Clean Thrusters 95/65

1 min Max reps of Bar facing burpees

1 min Max reps of Pull Ups

1 min Max reps of Box Jumps or Step Ups 24/20”

1 min Max reps of KB Swing 53/35#

1 min Rest

WOD

AMRAP 21

500m Row

20 DB Box Step Ups 24/20” 50/35#

10 DB Push Press 50/35#

400m Run

20 DB Box Step Ups 24/20” 50/35#

10 DB Push Press 50/35#

SKILL

“Single Leg Stability Session”

2 Rounds for Quality (add weight IF needed)

20/20 single leg split squats

20/20 single leg deadlifts

20 Alt. Cossack squats

:30 sec Hollow Hold

1 min plank

WOD

2 Rounds:

50/35 Cal Bike

50 Wall Balls 20/14#

25 Toes To Bar

*23min time cap

25 Alt. DB Snatch 50/35#