our workouts

WOD

3 Rounds:

15 Power Clean 135/95

50 Double Unders

12 Front Squat 135/95

50 Double Unders

9 Squat Clean 135/95

50 Double Unders

*Target: 20 min (Sub 7 min rounds)

*Time Cap: 24 min

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WOD

EMOM 30

Alt. Between…

Min 1) :30 Max Reps Toes to Rings

Min 2) 12 DB Push Press 35/25

Min 3) 12 Deadlifts 205/140

CASH OUT:

EMOM 5

*Strict Pull Ups

*You choose the reps!

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11:00AM JORDAN

For Time

100 Kettlebell Swings 53/35

100 Ab Mat Sit-Ups

100 Air Squats

100 Push-Ups

12:00PM Three Wise Men (16 min)

“Jeremy”

AMRAP 4

5 Hang Squat Snatch 135/95

10 Lateral Burpee Over Bar

Rest 2 minutes, and then…

“Ben”

AMRAP 4

10 Power Cleans 135/95

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

AMRAP 4

15 Box Jump-Overs / / or Step over 24/20”

30 Wall Ball 20/14

1:00PM TUMILSON

8 rounds for time of:

Run 200 meters

11 Double Dumbbell Burpee Deadlifts (2x 50/35)

2:00PM LAURA

AMRAP 21 ***WITH A PARTNER…

30/24 Cal Row

20 Lateral Burpees over rower

10 Power Cleans 155/105

3:00PM JACK

AMRAP 20

10 Push Press 115/75

10 KB Swings 53/35 / OR / Alt. DB Snatch 50/35

10 Box Jumps / or / Box Step Ups 24/20”

4:00PM HOLLEYMAN

For Time

30 Rounds:

5 Wall ball 20/14

3 Handstand Push-ups

1 Power Clean 225/155

5:00PM RANKEL

AMRAP 20

6 Deadlifts 225/155

7 Burpee Pull-ups

10 Kettlebell swings 70/53

Run 200 meters

6:00PM RANDY

For Time:

75 Power Snatch 75/55

7:00PM OMAR

10-20-30

Thrusters 95/65

15-25-35

Bar Facing Burpees

8:00PM NATE

AMRAP 20

2 Muscle-ups

4 Handstand Push-ups / OR / Push Press 75/55

8 Kb Swings 70/53

9:00PM JERRY

For time:

Run 1 mile

Row 2K

Run 1 mile

10:00PM BURBRIDGE

AMRAP 17

78 Double-Unders

10 Wall Ball 20/14

7 Deadlifts 225/155

8 Bar Facing Burpees

10 Wall Ball 20/14

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WOD

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

Bench Press 115/75

Toes to Bar

Rest 5 min

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

Front Squat 115/75

Push Press 115/75

*10 Minute time cap for each couplet

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STRENGTH

Every 1:30 for 15 min (10 Rounds)

1 Hang Power Snatch + 1 Power Snatch @ 60% (or higher) of your 1RM Snatch. Go Heavy!!!

WOD

Benchmark Workout “Ingrid”

10 Rounds:

3 Power Snatch 135/95

3 Lateral Burpees Over Bar

*Target: 5 min

*Cap: 10 min

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HEAVY DAY

PART 1:

Back Squat 

6x2 @ 85% of 1RM

PART 2:

Shoulder Press 

6x2 @ 85% of 1RM

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STRENGTH

5 Min Muscle Practice / Review

EMOM 7 

Bar Muscle Ups

*you choose the reps / variation

WOD

“The Ghost”

6 Rounds:

1 Min Max Cal Row

1 Min Max Reps Burpees

1 Min Max Rep Double Under

1 Min REST

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WOD

The Infamous: ”Filthy Fifty”

50 Box Jumps (24/20”)

50 Jumping Pull-Ups (Wrist 6” above bar)

50 Kettlebell Swings (53/35)

50 Walking Lunge Steps (In Place)

50 Knees-to-Elbows

50 Push Press (45/35)

50 Ab Mat Sit Ups

50 Wall Ball (20/14)

50 Burpees

50 Double-Unders / / 100 Singles

Target: 23 min

Tine Cap: 31 min

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WOD

E2MOM 20

1 Hang Power Snatch + 1 Power Snatch + 1 Snatch Pull

*start at 60% of 1RM Snatch and build toward 80% of 1RM over the 10 Rounds!

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WOD

“Endurance Day”

3 Rounds:

1000m/800m Row

100 Double Under / / 200 Single Under

50/35 Cal Echo Bike

Run 400m (If needed, scale to a distance that allows for 1:30-2:00 of running)

*Target: 30 min

*Cap: 35 min

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Annual 12 days of XMAS WOD

*Performed like the song!

*30ish minute time cap!

For Time:

1 Lateral burpee over Dumbbells

2 Dumbbell thruster 35/25

3 Devils Press 35/25

4 Dumbbell Push Press 35/25

5 Dumbbell Front Squat 35/25

6 Dumbbell Hang Power Clean 35/25

7 Dumbbell Deadlifts 35/25

8 Dumbbell Lunges (in place) 35/25

9 Dumbbell Push Ups

10 Dumbbell Hammer Curl to Shoulder Press 35/25

11 Double Dumbbell Ground to Overhead 35/25

12 Dumbbell Box Step Ups 24/20” 35/25

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Warm Up Workout

3 Rounds

1 Min Echo Bike

1 Min Double Under / / Jump Rope

1 Min Air Squats (Slow tempo - For Quality!)

WOD

Hero Workout “DT”

(Last performed on 09/25/2021)

5 Rounds:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

*Target: 9 min

*Cap: 13 min

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WOD

EMOM 30

Min 1) 10 Thrusters 95/65

Min 2) 10 Pull Ups

Min 3) :40 sec Cal Row (You choose the # of Cals)

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“Heavy Day”

Part 1:

Shoulder Press 5x5 @ 70% of 1RM

Part 2:

Push Press 5x3 @ 100% of SHOULDER Press 1RM

Part 3:

Push or Split Jerk 5x2 @ 80% of 1RM Jerk

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STRENGTH

For Quality:

5 Rounds

50ft Walking Lunge (add weight as needed)

200m Run (recovery speed)

WOD

For Time

100 Wall Balls 20/14

*Every time you “break” a set of Wall Balls perform 10 KB Swings 53/35

*Target: Sub 9 min

*Cap: 12 min 

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WOD

4 Rounds

15/12 Cal Echo Bike

10 Power Snatch 95/65

REST 3 MIN

4 Rounds

15/12 Cal Echo Bike

10 Bench Press 95/65

REST 3 MIN

4 Rounds

15/12 Cal Echo Bike

10 Bar Facing Burpees

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SKILL / STRENGTH

WOD

AMRAP 12

10 Hang Power Clean 115/75

40 Double Under

10 Front Squat 115/75

40 Double Under 

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MICF / LFCF Annual Hanukkah WOD (Version 2.0)

Cash In: 800m Run (or Row)

8 Rounds:

8 Wall Balls 20/14

8 Burpees

Then…

8 Rounds:

8 KB Swings 53/35

8 Hand Release Push Ups

Cash Out: 800m Run (or row)

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Part 1:

PARTNER STYLE WOD

YGIG

Teams of 2

AMRAP 10 min

2,4,6,8,10,12 etc… And so on…

Alt. DB Snatch 50/35#

5 Burpee Pull Ups after each set

REST 5 MIN

Part 2:

PARTNER STYLE WOD

YGIG

Teams of 2

AMRAP 10 min

1,2,3,4,5,6,7 etc. And so on…

Power Snatch 75/55#

8/6 Cal Echo Bike AFTER each set!

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STRENGTH

Pause Front Squats

Every :90 sec for 6 Rounds (9 minutes)

3 Pause Front Squats (3 seconds at bottom) @ 65% of 1RM Front Squat

WOD

30-20-10

Front Squat 95/65 (taken from floor)

Lateral burpee over bar

*7min Target Time

*10 min Cap

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