AUGUST WOD
Workout Of the Day

AUGUST SWIM:

AT SPLASH!

Saturday Aug 13th

Saturday Aug 20th


FIRST FRIDAY IS THIS WEEK!

* * * BIKE RIDE * * *

THIS SATURDAY, SEPT 3rd @ 11am!


WEDNESDAY, AUGUST 31st

Y'ALL ARE GOING TO WANT TO SHAVE YOUR CALLUSES DOWN!


STRENGTH #1:

Pull-Ups w/ 5sec negative

7 x 3

STRENGTH #2:

Chin-Ups w/10sec hold at the top

5 x 2

STRENGTH #3:

Hollow Hold Banded Lat-

Pull-Down

5 x 15

STRENGTH #4:

Single Arm Band Pull-Down

5 x 15


MetCon:

8Min To Get As Far As Possible

3, 6, 9, 12, 15 ....

Pull-Ups

KB Swing #55/#35

Hollow Rocks



TUESDAY, AUGUST 30th


GLUTE/HAM WARM-UP:

GHD Hip Ext

3 x 20


STRENGTH:

2 Front Squats +

4 Back Squats

1 - 1 - 1 - 1 - 1 

ACCESSORY:

BB Step-Ups

3 x 20


MetCon:

6Min AMRAP

7 Back Squats #135/#95

35 DU



MONDAY, AUGUST 29th


BIG CONGRATS to these lovely little Lady MHF'ers! They graced the Warrior stage on Saturday, and "Nailed It!" We couldn't be more proud of  these little athletes! 

And a BIG THANK YOU to all the MHF'ers that came out to support them, the girls were so happy to have you all there! 

STRENGTH:

Bench

2 - 2 - 2

(add 1-3lb from Aug 16th)

ACCESSORY #1:

Bench Drop Set

Max Rep @ 80% 70% 60% of final set of strength


ACCESSORY #2:

Incline Reverse Grip Bench

3 x 15

MetCon:

For Time

25 Box Jumps 24/20

25 Ring Dips

25 Box Jumps 24/20

25 Push-Ups


FRIDAY, AUGUST 26th


FRIDAY & SATURDAY SCHEDULE:

  • NO 5:15am Class
  • Afternoon Classes will run as Open Gym
  • NO Saturday Class - - - It's Warrior Weekend, and the Jr. Fitness Girls are competing!


STRENGTH:

Hit 1 or 2 strength skills you missed this week, or one you need work on.


GYMNASTICS:

Work on 1 or 2

gymnastics goats


ACCURACY:

Work an accuracy skill:

  • DU
  • Re-loaded Box Jumps/ Lateral Jumps
  • T2B
  • Wall Balls



THURSDAY, AUGUST 25th

NO NOON CLASS TODAY!


STRENGTH:

Deads

3 - 3 - 3 - 2 - 2 - 1 - 1


MetCon:

7 RFT

10 Deads @55% 1RM

200M Run



WEDNESDAY, AUGUST 24th


STRENGTH:

Snatch .... YES, Squat Snatch!

7 x 1 @ 80%

5 x 1 @ 85%

3 x 1 @ 90%


MetCon:

4 RFT -  with 90Sec Rest Between Rounds

1 Snatch 

7 Thursters

*125/85



TUESDAY, AUGUST 23rd


STRENGTH #1:

Split Jerk

3 x 5 @ 75%

3 x 3 @ 80%

3 x 2 @ 85%

STRENGTH #2:

Strict HSPU

7 x 5


MetCon:

9Min AMRAP

10 HSPU

40 DU

10 T2B



MONDAY, AUGUST 22nd


Big Thanks to all that came out Saturday for Mishara's surprise baby shower WOD! As well as all that pitched in for her shower gift. We have such a supportive, caring and generous community, and we are blessed by each and every one of you!

STRENGTH:

Squat Clean

2 - 2 - 2 - 2 - 2 - 2 - 2 


MetCon:

Every 30Sec x 8

1 Squat Clean @ 80% of final set of strength

4 Burpees



SATURDAY, AUGUST 20th


20Min AMRAP

200M Run

15 KB Swing #55/#35

15 Sit-Up


 * * * SWIM CREW * * * 

12:30: Katy

1:10: Barb, Wendy

1:50: Hurricane, Sissy & Cupcake



FRIDAY, AUGUST 19th

Birthday/Hero WOD!


Dear Wendova,

WOW Woman, we are celebrating birthday WOD #5! We have been incredibly blessed to have you a part of the family the past 5 years, this place just wouldn't be the same with out our spicy haired Wendova! You are always right in the middle of the fun and laughter. From First Friday, to swim WODS, to huffing it up the Incline, you always bring a smile, and that spunky personality, and we absolutely LOVE YOU FOR IT! We have an such blast watching you grow in your athletic prowess over the last year, YOU HAVE BEEN CRUSHNG IT! And we are excited to watch the continued progress in the year to come. So once again, as requested, here is your annual birthday WOD. We love you face lady, enjoy your date with DT!

~Love,

Your MHF'ers~


THURSDAY, AUGUST 18th 


FOR TIME:

50 Front Squats #115/#75

30 Burpees

50 Hollow Rocks

40 Front Squats #115/#75

20 Burpees

40 Hollow Rocks

30 Front Squats #115/#75

10 Burpees

30 Hollow Rocks



WEDNESDAY, AUGUST 17th


STRENGTH #1:

Strict Pull-Ups

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


STRENGTH #2:

Strict Ring Dips

7 x 7


12Min AMRAP *

25 Box Jumps 24/20

2 Chin Over Bar Pull-Up

1 C2B Pull-Up

1 MU


*Mod #1: If you don't have MU

6 C2B


Mod #2:

8 Chin Over 



TUESDAY, AUGUST 16th


STRENGTH #1:

Bench

2 - 2 - 2


ACCESSORY #1:

Drop Set Bench

5 * 7 * 10 * 12


MetCon:

7Min AMRAP

20 DU

7 Push-Up

7 Push Press #125/#85



MONDAY, AUGUST 15th

ATTN: No Noon Class Today


STRENGTH #1:

OHS

5 - 5 - 3 - 3 - 3


STRENGTH #2:

OH Lunge

5 - 5 - 5 - 5 - 5


MetCon:

3RFT

15 OHS #115/#75

15 T2B



SATURDAY, AUGUST 13th

9am Benchmark!


"Cindy"

20Min AMRAP

5 Pull-Ups

10 Push-Ups

15 Ais Squats


* * * SWIM CREW * * * * 

12:30pm: Barb, Wendy, Sis, Rach



FRIDAY, AUGUST 12th


STRENGTH #1:

Strict OH Press

5 x 2 @ 80%


STRENGTH #2:

Push Press

3 x 3 @ 70%

3 x 2 @ 80%

MetCon:

3Min AMRAP

1 Wall Walk

10 Plyo Lunge



THURSDAY, AUGUST 11th


5 RFT

400M Run

25 Wall Ball #20/#14

15 K2E



WEDNESDAY, AUGUST 10th


STRENGTH:

Deads

2 x 5 @ 80%

3 x 3 @ 85%

3 x 1 @ 90%


MetCon:

3 RFT

12 Deads @ BW

36 DU

24 Hollow Rocks



TUESDAY, AUGUST 9th


22Min AMRAP

14 Box Jumps 24/20

12 HSPU

10 KB Swings #70/#55



MONDAY, AUGUST 8th


* Reminder: *

Bring Friends & Family This Week! 

STRENGTH:

Front Squats

5 - 5 - 3 - 3 - 2

(add 3-7lb from April 15th)


MetCon:

4 RFT

4 Front Squats #155/#105

10 Burpees



SATURDAY, AUGUST 6th

Milestone Birthday WOD Today!


Dear Jen J,

What, you are 50 today?! NO WAY! Good grief woman, we can't believe all of the improvement we have see out of you over the last year! You are proof that no matter your age, you can always improve your fitness. We have had an absolute hoot coaching you over the last year, and watching you continue along your fitness journey. And we are incredibly blessed to have been on this journey with you! We love having you as part of our crazy gym family, and we love seeing you walking into the gym with your warm smile and kind hello! Happy Happy Happy 50th woman, we love your face, and we hope you love your birthday WOD, it was programmed just for you. As requested, here is your conditioning, booty & abs WOD.

~Love,

Your MHF'ers~


6 RFT

800M Run

50 Walking Lunges 

50 Russian Twists



FRIDAY, AUGUST 5th

Birthday BEATDOWN!


Dear Coach Sissy Pants,

We have no words other than "WE FREAKING LOVE YOUR FACE!!" You are the spice of this place, we are beyond grateful for all your love and support since the doors opened, but especially in the last year! You sister, are the backbone of this place, and MHF would not be what it is without you! We are beyond blessed for all you have done, and continue to do for our little family, and we can't imaging this place without you! We have had some fun over the last few years, but the adventures have only begun. And we are beyond thrilled to see what amazing adventures await us in the next year! With this we wish you the happiest of birthdays, and hope you love your birthday WOD, we programmed it just for you!

~Love,

Your MHF'ers~


37Min AMRAP: *

79 DU

8 Deads

37 Sit-Ups

4 MU

4 Clean & Jerks

*#165/#115


* * * IT'S FIRST FRIDAY Y'ALL!! * * * 


THURSDAY, AUGUST 4th


SPRINT #1:

500M Row x 3

3Min Rest Between


SPRINT #2:

For Time:

50 Wall Balls #20/#14


SPRINT #3:

1Min Max Rep:

Hurdle Hops


SPRINT #4:

For Time:

65 Burpees



WEDNESDAY, AUGUST 3rd


SKILL #1:

Def HSPU

Work toward max height for 1

SKILL #2:

Rope Climbs

3 x 3

MetCon:

17Min AMRAP *

200M Run

Max Rep HSPU

*Score = # of HSPU



TUESDAY, AUGUST 2nd


STRENGTH:

Back Squat

3 x 7 @ 70%

3 x 5 @ 75%

3 x 2 @ 85%


MetCon:

30 Back Squats #95/#65

20 K2E

20 Back Squats #95/#65

10 K2E



MONDAY, AUGUST 1st


STRENGTH:

Incline Bench

7 - 7 - 7 - 7 - 7


ACCESSORY #1:

Ring Push-Ups

3 x 10


ACCESSORY #2:

Weighted Strict Bar Dips

5 - 5 - 5 - 3 - 3


MetCon:

5RFT 

15 Push-Ups

15 Box Jumps 24/20