APRIL WOD
Workout Of the Day

* * * APRIL SWIM WODS: * * *

April 2nd

April 16th

April 30th

3 - 5pm At The Golden Rec Center



SATURDAY, APRIL 30th


FOR TIME:

10 Pull-Overs

200 DU

50 Wall Ball

100 Hollow Rocks

50 Wall Ball

200 DU

10 Pull-Overs

*Time Cap = 40Min

* * * SWIM CREW * * * 

3pm: Katy

3:40: Wendy, Barb, Liz, Dan, Maria

4:20: Hudson, Rich, Coach, Sissy


FRIDAY, APRIL 29th


STRENGTH:

6 Back Rack Lunges + 5 Front Squats = 1

1 - 1 - 1 - 1 - 1 - 1 - 1

ACCESSORY: 

GHD Ham Curl

4 x 10

MetCon:

5 RFT

8 Burpees

12 Front Rack Lunges #125/#85



THURSDAY, APRIL 28th


SKILL: *

Muscle-Ups

*If you have Bar MU, work the Rings. If you don't have MU, work C2B Pull-Ups

STRENGTH #1:

Chin-Ups w/ a 5 Second Negative

6 x 5

STRENGTH #2:

Straight Arm Band Lat Pull-Down

4 x 15

STRENGTH #3:

KB Bent Over Row

4 x 15 (each side)

MetCon:

12Min AMRAP:

15 Pull-Ups

15 KB Swings #55/#35

15 Box Jumps 24/20


Here are 14 recipes you can try to add some Chia into your nutrition plan!

CHIA SEED RECIPES


WEDNESDAY, APRIL 27th


STRENGTH #1:

OH PRESS

5 - 5 - 5 - 5 - 5

(add 2-6lb from Nov 30th)

STRENGTH #2:

Def HSPU (6")

5 x 4

STRENGTH #3:

Landmine Press

5 x 10 (on each side)

STRENGTH #4:

Plate Front Raise w/ Rotation

5 x 15 of each

MetCon:

3 RFT

12 STOH #115/#75

12 K2E


TUESDAY, APRIL 26th


STRENGTH #1:

Deads

3 - 3 - 3 - 3 - 3 - 3 - 3

STRENGTH #2:

Back Squat

2 - 2 - 2 - 2 - 2 - 2 - 2

MetCon:

4 Rounds of Tabatas - - - rotating through movements

Back Squat

Deads

Sit-Ups

BB load = #135/#95


CHIA SEEDS - - - ANOTHER AMAZING SUPER FOOD!

  • Good source of fiber
  • Aids in digestion & cleanses the colon
  • Strengthens the immune system
  • Aids in healthy hair, skin & nails
  • Rich in antioxidants
  • Helps maintain healthy bones & teeth
  • Anti-aging
  • Can aid in weightless ... curbs cravings
  • Balances blood sugar
  • Rich in Omega-3
  • Rich in Iron, Calcium & Vitamin C



 * * * APRIL ADVENTURE!! * * *

Saturday April 23rd

MHF DOES THE MANITOU SPRINGS INCLINE:


FYI: This will be IN PLACE of our normal 9am MetCon


  • Please let Coach know if you will be attending
  • Meet At The Incline at 9am 
  • Carpools will be organized!
  • Remember: Water, Sunscreen & Snacks

MONDAY, APRIL 25th


AWESOME WORK TO ALL THAT PARTICIPATED IN THE MANITOU SPRING INCLINE!!!!

THANK YOU ALL FOR A FUN & MEMORABLE DAY!!

STRENGTH:

Bench

3 - 3 - 3 - 2 - 2 

ACCESSORY #1:

Incline Bench

3 x 10

ACCESSORY #2:

Reverse Grip Tricep Bench

3 x 10

ACCESSORY #3:

Dips

3 x 10

 ....Not that anyone is going to be doing #405 on this lift.... but it's Mike O'Hearn!!! 


MetCon:

3Min AMRAP

10 Push-Ups

20 Stick Jumps


SATURDAY, APRIL 23rd


CLASS TODAY IS THE MANITOU SPRINGS INCLINE!!!!!


If you want to join the carpool, meet at the gym at 7am - if you are going to meet us at the Incline, see you at the bottom at 9am! 


We look forward to a fun adventure with all of you, and enjoying this beautiful state of ours!



FRIDAY, APRIL 22nd


8Min AMRAP at Each Couplet:

2Min Rest Between Couplets


15 Thrusters #95/#65

300M Row


8 Def HSPU (3")

50 DU


10 BB SDHP #95/#65

20 Box Jumps 24/20


Oven Dried Strawberries:


Bake in the oven for 3hours at 210 degrees


For those doing the Incline tomorrow, this could be a tasty little treat to pack with you!!



THURSDAY, APRIL 21st


30Min AMRAP:

20 Burpees

20 Sit-Ups

20 Push-Ups

20 Ring Rows



WEDNESDAY, APRIL 20th

Time for Some Back & Booty Work!!


STRENGTH #1:

Strict Pull-Up

7 - 7 - 7 - 5 - 5 - 5 - 3 

STRENGTH #2:

BB Step-Up

5 x 12 (each side)

STRENGTH #3:

Bulgarian Split Squat

5 x 12 (each side)

MetCon:

7 RFT

6 C2B

16 Plyo Lunges


TUESDAY, APRIL 19th


25Min AMRAP

6 Deads

4 Cleans

2 STOH

40 Stick Jumps

#165/#115


MONDAY, APRIL 18th


MULBERRIES, another Superfood to add to your nutrition!!!

These are another ingredient Coach likes in her fruit/veggie drink.

BENEFITS OF MULBERRIES:

  • Powerful Antioxidant
  • Anti-inflammatory
  • Boosts Immune System
  • Lowers Blood Pressure
  • Anti-aging Properties
  • Prevents Heart Disease
  • Cleanses the Blood & Liver
  • Strengthens Eyesight
  • Helps with Constipation
  • Helps Build Bone Tissue & Prevent Osteoporosis
  • Reduces Appearance of Blemishes & Age Spots


SKILL:

Snatch Balance

3 - 3 - 3

STRENGTH #1:

OHS

7 - 7 - 7 

STRENGTH #2:

Snatch - Find 1RM

YES, Squat Snatch

MetCon:

6Min EMOM

3 Snatch (Squat or Power) *

10 T2B

* #125/#85


SATURDAY, APRIL 16th

HEADS UP: 9am IS ON!!

Open Gym & Swim WOD are OFF!

Please Stay safe & Warm This Weekend!


30Min AMRAP:

12 Burpees

20 Hollow Rocks

12 Wall Balls #20

30 Russian Twists

12 Box Jumps 24/20



FRIDAY, APRIL 15th


More Yummies with Pomegranates!

Try these recipes form Martha Stewart!!

Citrus Salad w/ Pomegranates


Spinach Salad w/ Pomegranate & Avocado


SKILL #1:

Handstand Walks *

Work for a max distance walk

*If you have them going forward, practice side & backwards walks


SKILL #2:

Pull-Overs

5 x 3

SKILL #3:

Rope Climbs

5 x 2 

STRENGTH:

Front Squats

5 - 5 - 3 - 3 - 2

MetCon:

5Min AMRAP

3 Front Squats #135/#95

20 DU


THURSDAY, APRIL 14th


POMEGRANATES, YUMMY & A SUPERFOOD!!!

BENEFITS OF POMEGRANATES:

  • Reduces Inflammation
  • Rich in Vitamins & Minerals
  • Lowers Blood Pressure
  • Prevents Cancer
  • Soothes the Stomach
  • Improves Immunity
  • Lowers Stress Levels
  • Anti-Aging Properties
  • Improves Memory
  • Lowers Cholesterol
  • Fights Arthritis
  • Reduces the Risk of Heart Disease


Try this smoothie recipe:

Blueberry-Pamegranate Smoothie 

*use plain 2% greek yogurt instead of vanilla-fat free


20Min AMRAP

6 Ring Dips

10 Push Press #95/#65

14 Back Rack Lunge #95/#65



WEDNESDAY, APRIL 13th

...It's a long one today, the clock will start 15min after the start of class. So please plan accordingly to get mobilized.


FOR TIME:

1Mile Run

60 KB Swings #55/#35

60 Sit-Ups


1200M Row

50 KB Swings

50 Sit-Ups


800M Run

40 KB Swings

40 Sit-Ups


500M Row

30 KB Swings

30 Sit-Ups



TUESDAY, APRIL 12th


Try adding some Goji Berries to your trail mix! Here are a few yummy recipes. These would be great for an afternoon snack, or some of our biking & hiking this summer!!


Toasted Coconut & Goji Berry Trail Mix


Giada De Laurentiis Goji Berry Trail Mix


STRENGTH:

BENCH!

3 x 2 @ 80%

3 x 1 @ 85%

ACCESSORY #1:

Incline Fly

3 x 15

ACCESSORY #2

KB Incline Row

3 x 15

MetCon:

1 RFT

10 MU *

20 Push-Ups

15 C2B Pull-Ups

20 Push-Up

25 Pull-Ups

20 Push-Ups

* If you don't have MU, your movements are C2B, Pull-Ups, Supine Ring Rows


MONDAY, APRIL 11th


Goji Berries . . . EAT THEM!!

Coach adds them to her veggie drink.

Nutritional Information on Goji Berries: 


  • 18 amino acids including the 8 essential amino acids 
  • 21 trace minerals including zinc, calcium, germanium, selenium and phosphorus 
  • One of the highest sources of antioxidants (has anti-aging effect). 
  • More protein than whole wheat (13 percent) 
  • 180% of daily recommended Vitamin A intake per 1 ounce serving.
  • B vitamins B1,B2,& B6 
  • Vitamin E (which is very rare in fruits) 
  • More Vitamin C per ounce than an orange 
  • Contains the anti-inflammatory agent beta-sitosterol which lowers cholesterol
  • Essential fatty acids such as omega 6 linoleic acid that regulate hormones and promotes body fat loss 
  • Contains a complete spectrum of antioxidant carotenoids, including beta-carotene (a better source than even carrots) and zeaxanthin (protects the eyes). The goji berry is the richest source of carotenoids of all known foods. 
  • 15 times more nutritional iron than spinach
  • Anti-bacterials & anti-fungals: sesquiterpenoids: cyperone and solavetivone
  • Engender a sense of wellbeing and optimism – known as the “happy berry”
  • Strengthens the immune system


Check out this link for a good read on all the AMAZING things Goji berries do!

Goji Berries


STRENGTH:

1 Hang Squat Clean + 2 Squat Cleans = 1 *

1 - 1 - 1 - 1 - 1 - 1 - 1

*The complex does NOT need to be re-loaded or unbroken. But if dropped, no more than 10 seconds between movements in the complex. 


MetCon:

7Min AMRAP **

3 Hang Squat Clean

8 HSPU

6 Squat Cleans

8 HSPU

** Load = 75% final set of strength 



SATURDAY, APRIL 9th

We look Forward To Seeing Your Faces At 9am!!


35Min AMRAP:

Pick Your Poison!

  • Pick a Gymnastics Skill
  • Pick a Metabolic Exercise
  • Pick a Core Movement
  • Pick a Kettlebell Movement

Coach will program reps for you based on the movements you pick.


* * * BIKE RIDE TODAY * * * 

Today we get our bikes of the trainers, and head out for the first ride of the season!! Those that plan on joining, meet at the gym at 11:30am.

Remember To Bring:

  • Helmet
  • Water
  • Sunscreen
  • Sunglasses
  • Snacks
  • Layers, just in case it gets cooler



FRIDAY, APRIL 8th


STRENGTH:

Deads

7 - 7 - 5 - 5 - 3 - 3 - 2


MetCon:

7Min AMRAP

6 Deads *

14 Wall Balls #20/#14

*Load = 65% final set of strength


* * * * * * * * * * * * * * * *

BIKE RIDE SATURDAY!!

It's going to be a beautiful Colorado day, so we are busting out the bikes for the first ride of the season!! 

If you would like to join us, meet at the gym at 11:30am



THURSDAY, APRIL 7th



20 RFT

16 Stick Jumps

6 HSPU

1 Power Clean #195/#135



WEDNESDAY, APRIL 6th


STRENGTH:

Back Rack Lunge

5 - 5 - 5 - 5 - 5 - 5 - 5

(That's 5 on EACH leg, per set)


MetCon:

3 RFT

20 Back Rack Lunge #75/#55

400M Run



TUESDAY, APRIL 5th

BENCHMARK!!!!!


SKILL: 

Muscle-Ups *

3 x 6

*In place of MU, do 3 x 9 of Strict Pull-Ups & Dips

DRILL:

For Time -

200 DU 

Met-Con:

"ANGIE"

For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats


MONDAY, APRIL 4th


STRENGTH #1:

Bradford Press

3 x 12

STRENTGH #2:

2 Behind The Neck Jerks + 4 OHS = 1

1 - 1 - 1 - 1 - 1 - 1 - 1

MetCon:

11Min AMRAP

7 Box Jumps 24/20

7 OHS #105/#75

7 Box Jump

7 STOH #105/#75


SATURDAY, APRIL 2nd

See Your Faces At 9am!!



30Min AMRAP:

60 DU

30 KB Thrusters #55/#35

30 Sit-Ups


* * * SWIM CREW * * *

3pm - Katy

3:40pm - Wendy, Barb, Jacy, Liz

4:20pm - Sissy, Spillman, Rach


FRIDAY, APRIL 1st


LOTS OF GRIP TODAY, SO SHAVE THOSE CALLUSES DOWN, Mkay?!


Do The Strength Portion As A Giant Set

STRENGTH #1:

Strict Pull-Up

5 - 5 - 5 - 5 - 5

STRENGTH #2:

Prone Incline KB Row

5 x 10

STRENGTH #3:

Straight Arm Band Lat Pull-Down

5 x 15

STRENGTH #4:

Supine Ring Row

5 x 15

MetCon:

4Min AMRAP

12 Pull-Ups

12 KB Swing #55/#35