DECEMBER WOD
Workout Of the Day


THE HOLIDAY CHALLENGE    IS ON!! 

Stay in touch with your team, and let's stay fit and lean through this holiday season!

Challenge Ends January 8th



FRIDAY, JANUARY 1st!


 See Y'all at Fuzzy's!


**NORMAL SCHEDULE FOR SATURDAY**


THURSDAY, DECEMBER 31st

MHF'ers: NORMAL CLASS SCHEDULE TODAY!


THE GYM IS CLOSED NEW YEARS DAY!!!


31Min AMRAP:

12 Pull-Ups

31 DU

12 Thrusters #95/#65

31 Stick Jumps

12 Burpees

31 Sit-Ups


~*~* Wishing all of you a HAPPY NEW YEAR!!! ~*~*

We are looking forward to an amazing 2016! .... Have a Fun and SAFE night, and we see all of you Saturday morning, 9am MetCon is ON!!



WEDNESDAY, DECEMBER 30th

IT'S A BIRTHDAY BEATDOWN!!!


 ...Squatting a Dump Truck...

 ...A Rope Climbing Ninja...

 ...Pulling HUGE Deadlifts... 

 ...Mastering the Farmer Carries...

 ...Throwing Ridiculous Weights Overhead...

 ...And Getting Suckered By Berg into the "Fun" of Mud Runs...

Dear Morrison, the Morning Ginger, ...AKA, Double Wide,

From the minute that you walked into the gym, you instantly became one of the family!! You are a core member of the Breakfast Club! Even after being up late watching your beloved Broncos, you come in and give the WOD your all! Sometimes it's hard to believe the incredible things you do, all before 6am! We love your positive attitude, and great sense of humor...you really do put up with a lot of s**t, "Double-Wide" LOL!  We are honored that Berg talked you into coming to try out our brand of fitness! And are blessed that you decided to make MHF your home! We have watched you progress your skills and lifts and evolve into an incredible athlete! You have done some amazing things this year...several obstacle course mud runs, Barbells for Boobs, and a CRAZY 24hr AMRAP!!!  We CAN NOT wait to watch what you are going to do next year! Here is to another year of Fun & Fitness! We Love Your Face, and hope you love your birthday WOD, it was programmed JUST FOR YOU!!

~Love,

Your MHF'ers~


SKILL:

45sec Max Rep Monkey Bars

STRENGTH #1:

Snatch

5 x 1 @ 90% 1RM

STRENGTH #2:

Squat Clean

5 x 2 @ 75% 1RM

MetCon *

12 RFT

1 Snatch

3 Power Cleans

8 HSPU

*BB load = #115/#85


TUESDAY, DECEMBER 29th


Holiday Challenge Participants:

We are on the home stretch, and you guys are killing it!! Keep up the hard work for the next 2 weeks! .....Watch the alcohol consumption this week. 

SKILL #1:

Handstand Walks

SKILL #2:

Strict T2B

5 x 5 

STRENGTH:

Deficit Deads 

5 - 5 - 5 - 5 - 5 - 5 - 5 

MetCon:

5Min - Get As Far As Possible

Reps: 3, 6, 9, 12, 15...

Deads (BW)

T2B


MONDAY, DECEMBER 28th


Alright MHF'ers, after a few days off we hope that you are all rested and ready to take on the week!! 

Holiday Challenge Participants: We have 2 weeks left! So be sure to buckle back down with your training and nutrition programs!! We are looking forward to some amazing results out of all of you!

WARM-UP LIFT:

Bradford Press

3 x 20

STRENGTH #1:

OH Press

5 x 5 @ 80% 1RM

STRENGTH #2

OHS

5 x 5 @ 85% 1RM


MetCon:

90Sec Max Rep OHS

#115#75



CHRISTMAS WEEK SCHEDULE:

Monday - Wednesday - All Classes ON like normal

Thursday 24th (Christmas Eve) - 9am, noon & 3:30pm

Friday 25th (Christmas Day) - NO CLASS!!

Saturday 26th - NO CLASS!!



FRIDAY, DECEMBER 25th 

&

SATURDAY, DECEMBER 26th


THE GYM WILL BE CLOSED!


MERRY CHRISTMAS MHF'ers!

We hope that the joy and magic of Christmas touches you all today! May you have a blessed holiday surrounded with family and friends!



THURSDAY CHRISTMAS EVE,

DECEMBER 24th


MERRY CHRISTMAS MHF'ers!

Your Coaches Wish You A Safe, Happy & Blessed Holiday! We Love You All!

FOR TIME - 12 Days Of Christmas: *

1 - Snatch #135/#95

2 - Muscle- Ups

3 - Clean & Jerk #135/#95

4 - KB Swings #70/#55

5 - Ring Dips

6 - T2B

7 - HSPU

8 - Deads #135/#95

9 - Wall Balls #20/#14

10 - Burpees

11 - Stick Jumps

12 - Plate Get-Ups #45/#25


*Move through the workout like you sing the song...

1 Snatch -

2 MU, 1 Snatch

3 C&J, 2 MU, 1 Snatch

4 KBS, 3 C&J, 2 MU, 1 Snatch ....



WEDNESDAY, DECEMBER 23rd


STRENGTH:

Back Squats

1 x 12 @ 55% 1RM

1 x 10 @ 65%

2 x 8 @ 70%

2 x 6 @ 75%

2 x 4 @ 80%

2 x 2 @ 85%


MetCon:

3 RFT

10 Box Jumps 24/20

15 Back Squats #95/#65



TUESDAY, DECEMBER 22nd


Hey All, this is going to be the most difficult week of the Holiday Challenge! Use your teammates and coaches to stay on track. Watch your portions of high sugar/fat foods, and alcohol. Keep hydrated, increase your veggie intake....and CRUSH YOUR WORKOUTS!!!!

STRENGTH:

BENCH!!!

5 x 7 @ 70% 1RM

3 x 5 @ 80%

2 x 3 @ 90%


MetCon:

15 Decline Push-Up (20")

25 Hollow Rocks

25 Regular Push-Up

25 Hollow Rocks

35 Incline Push-Ups (20")

25 Hollow Rocks



MONDAY, DECEMBER 21st

It's the most wonderful time of the year, and we want to wish all of our MHF'ers a Very Merry Christmas!! We hope your holiday is filled with joy and laughter, surrounded by the ones you love! And for all of you out of town this week, we wish you safe and speedy travels.



25Min AMRAP: *

5 Power Cleans

10 Front Squats

5 STOH

50 DU

* Increase load every round. Score = ROUNDS & TOTAL load moved.



SATURDAY, DECEMBER 19th


 ....Gym Geeks, THIS WEEKEND IS GOING TO ROCK!!!

"ANGIE"

For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats



FRIDAY, DECEMBER 18th


STRENGTH:

2 Hang Power Cleans + 7 Deadlifts = 1

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


7Min AMRAP:*

1 Hang Power Clean

5 Deads

45 DU

BB load = 70% final set of strength


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

Holiday Challenge Participants:

Lifting heavy things = AWESOME results, and smaller waistline!



THURSDAY, DECEMBER 17th


SKILL #1:

Handstand Walks

STRENGTH #1

1 Push Jerk + 2 Split Jerks

1 - 1 - 1 - 1 - 1 

STRENGTH #2

Deficit HSPU (8")

5 x 2

CORE:

GHD Sit-Up

5 sets of 12

MetCon:

2 RFT

12 HSPU

12 T2B

18ft Handstand Walk

12 STOH @ 55% Final Set of Strength


WEDNESDAY, DECEMBER 16th


...If you MUST have a cocktail this Holiday Season, try some of these...

SKINNY HOLIDAY DRINKS:

http://www.womenshealthmag.com/food/holiday-cocktails?slide=1


STRENGTH:

10 Back Rack Lunges + Max Rep Back Squat

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


MetCon:

4 Rounds of TABATAS!!

Plyo Step-Ups 24/20

Front Rack Lunges #95/#65

Air Squats



TUESDAY, DECEMBER 15th


MHF'ers, WE LOVE YOU ALL!!

We really do consider each one of you part of our family! And we are incredibly blessed and honored to have everyone of you part of this crazy little family!


"Fight Gone Bad!"

Three rounds of:
Wall-ball #20/#14
BB SDHP #75/#55
Box Jump 20"
Push-press, #75/#55
Calorie Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



MONDAY, DECEMBER 14th


MHF'ers, we are seeing some amazing things from those participating in the Holiday Challenge!! Keep it up! The next few weeks will be challenging, but lean on your teams and coaches for support!

STRENGTH #1:

OHS

Max Rep @

55% 1RM

65%

75%


STRENGTH #2:

Hang Squat Snatch

3 - 3 - 3 - 3 - 3


MetCon:

For Time - 

10 Hang Squat Snatch

20 OHS

#115/#85



SATURDAY, DECEMBER 12th


MHF'ers, be aware of all those holiday treats! A goodie once in a while is ok, but be watch your portions. Stay on track with your Holiday Challenge Goals!

30Min 

Buy-In:

40 Burpees

THEN ...

As Many Rounds As Possible:

5 HSPU

10 "V"-Ups

15 Goblet Squats #55/#35




FRIDAY, DECEMBER 11th


STRENGTH #1:

Clean & Jerk

5 - 5 - 5 - 3 - 3

STRENGTH #2:

Strict Pull-Up w/ 5sec Negative

3 - 3 - 3 - 3 - 3

MetCon:

12Min AMRAP

2 C & J *

10 Lateral Box Jumps 24/20

2 C & J

12 Pull-Ups

*C&J performed at 80% of final set of strength


* * * * * * * * * * * * * * * 

Saturday Happenings:

Ricky's Baby Shower @ 4pm 

Berg & Morrison are competing at CrossRoads CF from 4am Sat- 4am Sun for the 24hr AMRAP. 

(Please chat with Coach Rach if you would like to go to either of these events. She will be attending BOTH!)



THURSDAY, DECEMBER 10th


~ ~ Heads up MHF'ers, watch those holiday drinks...

they could sabotage your Holiday Challenge goals ~ ~

STRENGTH:

Overhead Walking Lunge (OHWL)

2 - 2 - 2 - 2 - 2 - 2 - 2 ...(That's 2 reps on EACH leg)


MetCon:

20 OHWL* #75/#55

40 Push-Ups

20 OHWL

50 Sit-Ups

20 OHWL

*lunges are counted Coach Rach Style


WEDNESDAY, DECEMBER 9th


STRENGTH:

Snatch, YES SQUAT Snatches!

3 x 5 @ 75%

3 x 3 @ 80%

3 x 2 @ 85% 


MetCon:

7 RFT *

1 Snatch, YES these are SQUAT Snatches too!

25 DU

*Time Cap = 10Min


TUESDAY, DECEMBER 8th

Holiday parties are starting to happen. Remember to stay on your fitness and nutrition plans. Keep in touch with your Challenge Teams, and keep working hard!


STRENGTH:

2 Front Squats + 1 STOH = 1

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


MetCon:

For Time -

12 - 9 - 6 - 3 - 2

Thrusters #95/#65

T2B


 MONDAY, DECEMBER 7th


25Min AMRAP:

20 Deads @ 45%1RM

40 Stick Jumps

20 KB Swings #55/#35

8 Plank Push-Ups (each side)


*BURNOUT*

As soon as the clock hits 25min, drop and do a max plank hold


SATURDAY, DECEMBER 5th

...after last night's tacos, remember some extra veggies today!


8 RFT

400M Run

20 KB SDHP #70/#55

30 Hollow Rocks



FRIDAY, DECEMBER 4th


Holiday Eating Tips:

  1. Eat frequent, small snacks
  2. Add Veggies
  3. Portion Properly
  4. Mind Your Beverage



STRENGTH #1:

Corn on the Cob Pull-Ups

5 x 5

STRENGTH #2:

Supine Ring Row

5 x 12

STRENGTH #3:

KB Pull-Over

5 x 8


STRENGTH #4:

KB Bent Over Row

5 x 8

MetCon:

7Min AMRAP

10 Pull-Up

10 Box Jumps 24/20


FIRST FRIDAY MHF'ers!!!


THURSDAY, DECEMBER 3rd


STRENGTH #1:

Bench 

7 x 5 @ 85% 1RM

STRENGTH #2:

Ring Push-Ups

7 x 8 

STRENGTH #3:

Bar Dips

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

MetCon:

4Min AMRAP

  • 6 Incline Alternating Plyo Push-Up
  • 3 Hinge Push-Ups
  • 12 Plyo Step-Ups 24/20

WEDNESDAY, DECEMBER 2nd


AWESOME WORK YESTERDAY EVERYONE!

Hump Day MetCon:

35Min AMRAP *

65 DU

5 Power Cleans - Pick Your Weight

15 Wall Balls #20/#14

300M Row

30 Sit-Ups

* Score = Rounds & Load Moved


Stay on course with your clean eating plans! We know it's the holidays, but .... EAT YOUR VEGGIES!

Please feel free to chat with Coaches' Patton if you need help with your nutrition plans, we are happy to help!



TUESDAY, DECEMBER 1st

Bring On The Most Wonderful Time Of The Year!!


Fall Challenge Participants, KEEP KILLING IT!!

STRENGTH #1:

7 Front Squats + Max Rep Back Squat = 1

1 - 1 - 1 - 1 - 1 

STRENGTH #2:

Deads - Max Rep @

55% 1RM, 65%, 70%, 75%


MetCon:

*For Time

10 Deads #135/#95

30 Plyo Lunges

10 Deads #135/#95

40 Jump Squats

10 Deads #135/#95

50 Walking Lunges

10 Deads #135/#95

60 Air Squats

*10Min Cap


MONDAY, NOVEMBER 30th


Let's be honest, we all ate a bit more than we should have this past weekend...

So let's get back on track!

Here are a few tips:

  • Use your team for accountability
  • Fasted Cardio - DO IT!
  • Hydrate! Drink AT LEAST 1/2 your body weight in ounces
  • Increase Your Veggie Intake


SKILL:

Handstand Holds


STRENGTH #1:

OH Strict Press

5 - 5 - 5 - 3 - 3 

STRENGTH #2:

Deficit HSPU (6")

5 x 3

STRENGTH #3:

STOH

7 - 5 - 5 - 3 - 3

MetCon:

FOR TIME -

3 Rounds Of:

3 STOH #165/#115

20 Stick Jumps

THEN....

3 Rounds Of:

7 HSPU

20 Stick Jumps