OUR WORKOUTS

Warm Up AMRAP 7min

15 glute bridges

15 hollow rocks (can scale to armadillo rocks if needed)

15 sumo DL’s with no weight

15 slow tempo air squats

Rest 3 min

AMRAP 7min

21-15-9

Lateral line hops (or Double Unders)

Air Squats (or weighted squats if able)

Rest 3min

AMRAP 7min

21-15-9

Up Downs

Single Leg V Ups

2 rounds

:30 sec plank

:30 sec Superman hold

:30 sec hollow hold

:30 sec squat hold

Plus… additional flexibility

WOD

AMRAP 12

3 burpees

6 push ups

9 mountain climbers (each side)

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

0:00-10:00

7min neighborhood run

10:00-20:00

7 min max walking lunges or step Back lunges

20:00-30:00

7min neighborhood run (goal is to make it the same distance you did the first time through)

*tip set a timer for 3min or 3.5min and run for set time to ensure you spend approximately 7min running and 3 min resting!

3 Rounds:

1 Min Max Reps of air squats 

1 Min Max Reps of burpees

1 Min Max Reps of odd object deadlifts 

1 Min Max Reps of ab mat style sit ups

1 Min rest

AMRAP 20

2,2 / 4,4 / 6,6 / and so on… adding 2 reps to each movement every round!

Up Down

Squat Hop

Alt. Step Back Lunge 

AMRAP 20

1 Push Up

1 Burpee 

1 Ground To Overhead

*Add 1 rep to each movement every round

Core Workout

1 min Plank

right into…

Hollow Hold tabata (4min)

right into….

1 min plank

*Goal is to not have to rest during anything of the “work” intervals!

WOD

AMRAP 10

10 Odd Object Deadlift

20 Air Squats

30 Alt. Single Leg V Ups

Part 1)

AMRAP 7 min

7 wide grip push ups

7 narrow grip push ups

7 hand release push ups

:30 sec plank

*use a phone timer for Part 1) today!

Part 2)

AMRAP 15 min

30 double unders or line hops

15 ground to over head

10 burpees

10 sets of:

AMRAP 90 sec

10 Alt. Step Back Lunges

10 Up Downs

Max Rep Air Squat in remaining time

Rest 30 sec

Little different structure today!

WOD

Part 1)

max reps in 4min of Alt. Single Leg V Ups

Right into…

max reps in 4min of Ab Mat Style Sit Ups

Part 2)

3 Rounds:

:60 sec plank

:30 sec rest

:30 sec hollow hold

:30 sec rest

Part 3)

cool down and flexibility!

Chipper AMRAP

AMRAP 18

50 Ground to overhead 

50 Squat Hops

50 Burpees

50 V - Ups

Warm Up Core WOD

A spicy 3 rounds of:

:30 sec hollow hold

:30 sec ab mat sit up

:30 sec plank hold

:30 sec supermans 

WOD - short and FAST!

AMRAP 7

10 push ups

20 mountain climbers 

10 up downs

Part 1) AMRAP 5

6 Burpees

12 Front Squats 

rest 3 min between parts

Part 2) AMRAP 5

6 Burpees

9 Squat hops (no weight)

rest 3 min between parts 

Part 3) AMRAP 5

6 Burpees

6 Alternating Jumping Lunges

Murph Recovery Day

10min Extensive Warm Up

AMRAP 10

10 odd object deadlifts or sumo stance floor taps (if you don’t have anything to deadlift)

10 Plank push ups

10 Glute bridges

10 alt. Single leg V Ups

10min flexibility session for cool down 

No equipment version of Murph!

*if you have a pull up bar you are welcome to do the real murph!!

* class will run for an hour today!

* you’ll want to pre plan a running route via google maps or any running app, for your 1 mile neighborhood run!

WOD “MICF ZOOM MURPH”

1 mile run

300 sit ups

200 push ups

300 air squats

1 mile run

* the sit ups, push ups and squats can be partitioned in anyway possible! We recommend 20 rounds of 15 sit ups, 10 push ups, 15 air squats!

“No Running version” of Murph

10,000 burpees instead of 1 mile run 

300 sit ups

200 push ups

300 air squats 

10,000 burpees instead of 1 mile run 

WOD

“Is this really happening?”

For Time:

100 Burpees

100 Sit ups

100 Air squats

100 Push Ups

*25 min time cap

WOD

5 Rounds of:

AMRAP 3min

6 Ground to Overhead

9 Push Ups

12 Alt. Back Step Lunges

1 min Rest Between Rounds

WARM UP PRIMER:

4 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold

WOD:

AMRAP 16

40 air squats

30 odd object deadlifts (light weights. Can be scaled to no weight sumo stance deadlifts)

20 Alt single leg V ups

AMRAP 12

20 lateral line hops or Double Unders

5 Burpees

10 step back lunges with weight! (Front rack DB’s, goblet style with an odd object, barbell on the back, etc.)

Cash Out:

2 mile neighbored run!

Part 1)

Tabata

Alt. Single Leg V Up

Part 2)

Every 90sec for 15 min (10 rounds)

10 push ups

10 up downs

10 Air Squats

*the goal with this workout is to put the pedal down and move with a more aggressive pace than if this were an AMRAP!