WOD

WOD

WOD

April 12, 2020 - June 30, 2020

ZOOM CLASS SCHEDULE AND LINKS!

We are implementing weekly coach-led Zoom classes and here’s the schedule!

Monday, Wednesday, Friday

7am  – Meeting ID 869-8432-6801 or click here

5pm  – Meeting ID 854-8115-0732 or click here

 

Tuesday, Thursday

6pm – Meeting ID 859 4158 7661 or click here

 

The meeting password for all meetings is “Woodstock”

March 25, 2020 - December 31, 2020

Classes Suspended

All classes suspended until further notice.

Thanks and stay healthy.

Latest Workouts

Tuesday 05.26.20

Posted By: coachcorey87

Warm Up

Run or Jump x3 Minutes

2 Rounds

10 Hollow Rocks
10 Supermans
10 Down Dog Toe Taps
10 Single Leg Glute Bridge

Strength

Tabata

Inch Worm
Plank Hold

Tabata

Glute Bridge
Hollow Hold

WOD

4 Rounds

30 Russian Twists
20 Leg Lifts
10 Turkish Sit Ups

1 Minute Rest

Finisher

:30-:20-:10

Side Plank Left
Side Plank Right

Monday 05.25.20

Monday 05.25.20

Posted By: coachcorey87

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

 

This year has been a little different to say the least. Even though we are apart we will all be together, United by fitness to honor Murph and tackle this workout!

Here is the link to the Zoom session!

https://us02web.zoom.us/j/89635779969?pwd=RzVTQkh0VTBzQzhSWEo1a0N2M1VoQT09

I hope you are excited for this Murph and feel prepared to get after it! In previous years we have done much more preparation for a workout of this intensity and volume. Having said that, if you need to scale back any part of it, please do! Whatever your fitness level, equipment you have, wherever you are doing it, know that I am proud of you and that any amount of work done is amazing work!

Warm Up

https://youtu.be/XOxiHit2DzI

https://youtu.be/UecKDR69E6M

https://youtu.be/G_rIME1zQ_4

WOD

"Murph"

For Time

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Partition reps as needed

Saturday 05.23.20

Posted By: coachcorey87

Last bit of Murph prep! Time for some running!!!

 

 

Warm Up

Here's some good running warm-up videos!

https://youtu.be/9pEiAb4_YZI

https://youtu.be/VW42KKmjEZY

WOD

3 Rounds

5 Minute Slow Pace Run
3 Minute Medium Pace Run
1 Minute Fast Pace Run

Friday 05.22.20

Posted By: coachcorey87

Warm Up

Run or Jump x3 Minutes

2 Rounds

10 Split Squats
10 Plunges
10 Scap Push Ups
10 Hollow Rocks

Strength

EMOM 10

10 Reverse Lunges
6 Spider-Man Push Ups

WOD

AMRAP 15

10 Alternating V-Ups
10 Groiners
5 Reverse Burpees

Thursday 05.21.20

Posted By: coachcorey87

Warm Up

Run Or Jump x3 Minutes

2 Rounds

10 Y-Squats
5 Push Ups
5 Groiners

Then

https://youtu.be/-Zro1_Oc3ZE

Strength

EMOM 8

5 Overhead Squats
(3 Second pause at the bottom)

WOD

AMRAP 5

10 Squat Snatch
5 Burpees

Rest 2 Minutes
---------------
AMRAP 5

8 Squat Snatch
5 Burpees

Rest 2 Minutes
---------------
AMRAP 5

6 Squat Snatch
5 Burpees

Wednesday 05.20.20

Posted By: coachcorey87

Warm Up

2 Rounds

:30 High Knees
:30 Butt Kickers
:30 Jumping Jacks

2 Rounds

10 Step Through Lunges
10 Down Dog Squats
10 Reach Throughs

Strength

AMRAP 8

10 Pike Push Ups
(2 Second Pause At Top)
20 Shoulder Taps
10 Air Squats
(2 Second Pause At Bottom)

WOD

AMRAP 20

20 Odd Object Row
20 Jumping Lunges
10 Tuck Jumps

Tuesday 05.19.20

Posted By: coachcorey87

Warm Up

Run or Jump x3 Minutes

2 Rounds

10 Groiners
10 Sprinklers
10 Active Spiders

Strength

EMOM 10

1: :45 Scissors Kicks
2: :45 Hollow Rock

WOD

AMRAP 15

40 Russian Twists
20 Jack Knives
20 Down Ups
40 Mountain Climbers

Monday 05.18.20

Posted By: coachcorey87

Warm Up

Run Or Jump x3 Minutes

Squat Flow

2 Rounds

10 Scap Push Ups
5 Dive Bombers
10 Split Squats
10 Skip Lunges

Strength

4 Rounds

1:00 Work
1:00 Rest

ME Jump Squats

WOD

For Time

150 Push Ups
150 Lunges

Every 2 Minutes
20 Sit Ups

Partition lunges and push ups however you like

Saturday 05.16.20

Posted By: coachcorey87

Warm Up

2 Rounds

:30 High Knees
:30 Butt Kickers
:30 Jumping Jacks

2 Rounds

10 Gliders
10 Boot Strappers
10 Kang Squats

WOD

For Time

1 Mile Run
5 Mile Bike Ride
1 Mile Run

Friday 05.15.20

Posted By: coachcorey87

Warm Up

Run Or Jump x3 Minutes

2 Rounds

5 Hand Release Push Ups
10 Groiners
10 Step Through Lunges

Strength

EMOM 10
(Alternate left and right leg)

5 Bulgarian Split Squats+
5 Reverse Lunges

EMOM 5

5 Tempo Squats
(4 second descent - 2 second pause)

WOD

For Time

100 Burpee Squat Jumps

EMOM 2 Double Push Burpees

Address:

5607 SE Woodstock Blvd.
Portland, OR 97206

Phone:

503-954-3304

info@alivemma.com