MiFI (Military Fitness Instruction)

11/05 WOD:



5 - 3 AMRAP (after 3 min switch between PWR Cleans and AtlasStone)
3 PWR cleans 135 # / AS 136 #
6 Push ups
9 Air Squats

07/20 WOD:

A.) Fancy Nancy
10RFT
12 AirDyne cals
7 hang sn**ches 75 #
B.) 5 sets 10 reps landmine squat to OH press
C.) 15 mins or so to find 1RM sn**ch

07/19 WOD:

7/16 WOD:
Running clock
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
10EMOM
10 alternating KB sn**ches

7/18 WOD:
A.) 10RFT
250 meter row
15 bench 135 #
2 mule logs 340 #
B.) running clock
10 mins heavy bag
6EMOM
12 seated leg extensions

7/19 WOD:
A.) Running clock
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
8EMOM
10 American KBS 60 #
B.) 5 sets max reps tbar lifts
C.) 5 sets max reps cable tri press downs

07/14 WOD:

3/12 WOD:
A.) 3k row
B.) 5 rounds - 30 KB shrugs 55/60 # + 15 heavy cable tri press downs + 12 seated leg extensions
3/13 WOD:
Running clock
10 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
7/14 WOD:
A.) 10RFT
250 meter row
2 sandbags 200 #
B.) 5 sets 12 reps incline press
C.) Running clock
10 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest
5 mins heavy bag + 1 min rest
D.) 5 sets max reps cable tri press downs

07/10 WOD:

Continuous running clock

A chipper
1000 meter row + 10 pull-ups +3 AtlasStone 136 #
900 meter row + 9 pull-ups +3 AtlasStone 136 #
800 meter row + 8 pull-ups +3 AtlasStone 136 #
700 meter row + 7 pull-ups +3 AtlasStone 136 #
600 meter row + 6 pull-ups +3 AtlasStone 136 #
500 meter row + 5 pull-ups +3 AtlasStone 136 #
400 meter row + 4 pull-ups +3 AtlasStone 136 #
300 meter row + 3 pull-ups +3 AtlasStone 136 #
200 meter row + 2 pull-ups +3 AtlasStone 136 #
100 meter row + 1 pull-ups +3 AtlasStone 136 #

07/09 WOD:

Continuous running clock
5EMOM
7 KB upright rows + 7 Russian KBS + 7 American KBS
Then: AirDyne/ PWR Cleans 135 #
30/20 - 25/15 - 20/10 - 15/5

07/02 WOD:

6/30 WOD:
A.) 5 sets 25 reps bench @95 #
B.) bench + K2E + alternating KB curls
40@145 # + 10 K2E + 14 alternating KB curls 2x40 #
20@165 # + 10 K2E + 14 alternating KB curls 2x40 #
15@185 # +10 K2E + 14 alternating KB curls 2x40 #
15@205 # + 10 K2E + 14 alternating KB curls 2x40 #
10@225 # + 10 K2E + 14 alternating KB curls 2x40 #
C.) 4 sets 15 reps BB upright rows 145 #
D.) 4 sets 20 reps (10 each side) lat rows 60 #
E.) 4 sets max reps straight bar lat pull downs

07/02 WOD:
A.) Rogue Slingshot challenge
10AMRAP (max KB sn**ches)
B.) 5 sets max reps KB flies + standing lat rows + seated leg extensions
C.) 4 sets max reps cable tri extensions + KB OH presses

06/28 WOD:


Running clock
20 AirDyne cals
1 - 10 mins heavy bag round + 1 min rest
2 - 5 mins heavy bag rounds + 1 min rest
10EMOM
8 alternating DB sn**ches 55 #
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
5EMOM
12 cable tri extensions

06/27 WOD:

6/25 WOD:

3 miles
Then:
A.) 10EMOM
5 KB upright rows + 5 KBS Russian + 5 KBS American
B.) 5 sets 12 bench + 12 seated leg extensions
C.)) finish w/ 22 mule logs lifts 340 #

6/27 WOD:
Morning Cardio
3 miles
Then:
5 RFT
25 AirDyne cals
25 Air Squats
25 HRPUs

06/23 WOD:


6.5 mile run

06/22 WOD:

6/22 WOD:
6 mile run

06/21 WOD:

6/20 WOD:
2.5 mile run

6/21 WOD:
Running clock
10EMOM
5 KB upright rows + 5 Russian KBS + 5 American KBS
10EMOM
10 alternating KB clean and jerks
10EMOM
10 KB goblet squats
Finish with 6 KB farmers carriers 500 meters