DECEMBER WOD 
(Workout Of the Day)

New Year's Schedule 

Monday, Tuesday & Wednesday: Regular Classes

Thursday (January 1st): NO CLASS

Friday & Saturday: Regular Classes

Sunday: YO-BILITY @ 9am! Git Your Yoga ON!


WEDNESDAY, DECEMBER 31st

Holiday 9am Class Today!


*~*~* HAPPY NEW YEAR'S EVE *~*~*


31Min AMRAP

12 Deads @ BW

31 DU

12 HSPU

31 Sit-Up


**MHF'ers, have a fun, safe & happy New Year! It has been a pleasure and honor to coach you this past year.....Bring on 2015, and all its awesomeness!**


TUESDAY, DECEMBER 30th


SKILL:

Strict T2B

7x3


STRENGTH:

Push Jerk:

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



MetCon:**

4Min AMRAP

10 STOH

10 KB Swing #55/#35

BB for STOH is @ 50% of final set of 2


MONDAY, DECEMBER 29th


STRENGTH:*

Back Squat

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

*add 5-12lb from June 24th


MetCon:**

1RFT

15 Burpees

25 Back Squats 

15 Burpees

50 Air Squats

**Back Squats are performed at 55% of final set of strength complex


SATURDAY, DECEMBER 27th

9am MetCon is ON!


CHIPPER!!

1RFT

125 DU

8 Wall Walks

100 DU

75 Push Ups

75 DU

100 Walking Lunges

50 DU


WEDNESDAY, DECEMBER 24th


12 DAYS OF CHRISTMAS

1- Pull-Over

2 - STOH

3 - T2B

4 - Front Squat

5 - Power Cleans

6 - HSPU

7 - Pull-Ups

8 - Sit-Ups

9 - Deads

10 - Stick Jumps

11 - Wall Ball #20/#14

12 - OHWL (counted Shawn style) #45/#25

  • All BB lifts are performed at 60% of 1RM of heaviest STHO lift.

TUESDAY, DECEMBER 23rd


STRENGTH:*

2 Snatch + 5 OHS = 1

1-1-1-1-1

*add 1-4lb from Oct 1



MetCon:

6Min AMRAP

15 KB Swing #55/#35

10 OHS #115/#75

15 Hollow Rocks



MONDAY, DECEMBER 22nd


SKILL:

Practice an Inverted Goat

STRENGTH

Cluster

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

*A Cluster = 1 Squat Clean + 1 Thuster 


MetCon:

5RFT

7 Clusters** 

7 Burpees

Clusters are @ 60% final set of strength


SATURDAY, DECEMBER 20th

9am MetCon is on!!


PARTNER WOD!!

For Time:

Buy-In:

800M Run

(both partners run)


6 Rounds

  • 30 KB Thrusters #55/#35 - only one person works at a time
  • 200M Run - only one partner runs
  • 20 Partner Wall Ball Sit-Ups


Cash-Out:

400M Run 

(both partners run)


FRIDAY, DECEMBER 19th

Rachel's Birthday WOD!!


Dear Coach Rach, 

We love your watchful eye. We love your programming. (Some workouts make us think otherwise, but we do.)  We love your coaching style. We love when you put bad-assery on display. We love the gazillions of things you do that make MHF the awesome place we enjoy. We love your show. We love your face. And most of all, we just love you. 

So...Saturday is the day, but we wanted to have an awesome TGIF WOD and help start your birthday weekend on a good note. So...we are throwing your birthday workout TODAY!!

Love, 

Your MHFers

20Min AMRAP**

3 Power Clean

7 HSPU - 3" Deficit 

12 Deads

37 Stick Jumps

**Bar is loaded at 75% of 1RM Power Clean


THURSDAY, DECEMBER 18th


STRENGTH #1

BB Bent Over Row

7x7

STRENGTH #2

Floor Press

7x7

MetCon:

Reps of:

12, 10, 8, 6, 4, 2


KB Swings #70/#55

Burpees



WEDNESDAY, DECEMBER 17th


STRENGTH: 

Front Squat**

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

**add 3-7lb from Sept 8th


MetCon:*

FOR TIME:

75 Front Squats (Every time you drop the bar, do 30 DU)

*Bar is set @40% of final set of strength



TUESDAY, DECEMBER 16th


STRENGTH:

Push Press**

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

**Add #4-10 from July 28th


MetCon:

CHIPPER! 1 RFT

30 Push Press** 

20 Wall Ball #20/#14

5 Wall Walk

**Bar is loaded with 55% of your final STRENGTH set


MONDAY, DECEMBER 15th

Monday date with one of the girls!!!


"BARBARA"

20 Pull Ups

30 Push Ups

40 Sit UPs

50 Air Squats

5 Rounds for Time, 3:00 between each round.


SATURDAY, DECEMBER 13th

9am Metcon is a GO!!



25Min AMRAP

75 DU

15 KB Swing #70/#55

25 Burpee

** Wanna make sure your calves are ready for this WOD? Smack will run calf mobility at 8:50am **

* * * WETMET * * *

Swim Crew Heat Times

  • 3pm: Smack & Dan-O
  • 3:45: Sissy, Mike & Rach
  • 4:30: Shelly & Barb




FRIDAY, DECEMBER 12th

Big event weeeeeeekend! Check above!!


STRENGTH:

Snatch

5 - 5 - 3 - 3 - 2 - 2

MetCon:

For Time

Hang Power Snatch #115/#80

  • 5, 4, 3, 2, 1

Box Jump 24"/20"      

  • 10, 8, 6, 4, 2

ANNUAL BENCHMARK WETMET, THIS SATURDAY!!! Make sure to get your RSVP in by Friday afternoon!


THURSDAY, DECEMBER 11th


STRENGTH*

1 BTNJ + 1 Front Rack Jerk + 1 BTNJ + 1 Front Rack Jerk = 1

1 - 1 - 1 - 1 - 1

*Add #2-5 from Oct 7th


MetCon

5RFT

15 STOH**

200 M Run

**@ 45% Of Your Heaviest STOH Lift


WEDNESDAY, DECEMBER 10th


STRENGTH:*

10 Back Rack Lunges + 10 Back Squats = 1

1 - 1 - 1 - 1 - 1**

*add 2-5lb from Nov 5th

MetCon:

1 RFT**

30 Front Rack Lunge

40 Push-Up

50 Hollow Rock

30 Back Squats

**BB is loaded with 70% of final set of strength set


TUESDAY, DECEMBER 9th


STRENGTH:

OHS

3 - 3 - 3 - 3 - 3 - 3 - 3*


MetCon:

3RFT

20 OHS*

10 Plate Tuck-Ups #45/#25

*@ 60% final set of 3 of the strength complex


MONDAY, DECEMBER 8th


SKILL:

Strict HSPU

STRENGTH:

Squat Cleans*

5 - 3 - 3 - 2 - 2

*Add #4-10 from June 23rd.

WOD:

5Minute AMRAP

1 Squat Clean @85% of the final strength set 

2 Front Squats

3 Deficit HSPU (3 inches)

4 C2B Pull Ups


SATURDAY, DECEMBER 6th


1 Round - 3Min AMRAP at Each Station

KB Thruster #55/#35

Calorie Row

Ring Dips

Lateral Box Jump 24/20

Sit-Up

Inverted Burpee


**Cash-Out = 1Mile Run**


FRIDAY, DECEMBER 5th


SKILL: 

Good Mornings

3x10


STRENGTH:

Deads

7-7-7-7-7

MetCon:

4Min AMRAP

5 Deads @ 80% final set of strength

15 sec "L" Sit


THURSDAY, DECEMBER 4th


CORE: 

GHD Sit-Up

7x10

STRENGTH:

Bench

7x5 @ 85% 1RM

MetCon:

1 RFT**

20 Push-Up

18Ft Handstand Walk

12 HSPU

85 DU

12 HSPU

18Ft Handstand Walk

20 Push-Ups

**Time Cap of 6Min


WEDNESDAY, DECEMBER 3rd


SKILL:

Pull-Overs


MetCon:

20Min AMRAP

5 C & J @ 70% 1RM

15 KB Swings #55/#35

25 Hollow Rocks

30 Stick Jumps


TUESDAY, DECEMBER 2nd


STRENGTH

Bulgarian Split Squat

7-7-7-7-7-7-7

MetCon:*  

For Time     

Back Rack Lunge 42, 30, 18**

Burpee 21, 15, 9     

*Time Cap of 8min

** Bar is loaded @ 70% BW



MONDAY, DECEMBER 1st


SKILL:

Muscle Ups


STRENGTH:

Split Jerks*

5-5-3-3-2

*add 3-7lb from June 6th


MetCon:

1 RFT

30 STOH** 

30 Box Jumps 24/20

30 Pull-Ups

**@ 55% of final set of strength