DECEMBER WOD
Workout Of the Day

Let's keep trucking strong through the Holiday Challenge!

It's now crunch time, so stay focused on your goals, and keep pushing hard through this month!



SATURDAY, DECEMBER 31st

Wishing Everyone a Happy & Safe New Year!


31Min AMRAP

12 Burpees

31 OHWL #45/#25

12 K2E

31 KB SDHP #55/#35



FRIDAY, DECEMBER 30th


SUGAR DETOX STARTS TUESDAY .... CHECK YOUR EMAILS FOR ALL THE DETAILS!!


STRENGTH #1:

Hang Squat Snatch

2 - 2 - 2 - 2 - 2



STRENGTH #2:

Clean & Jerk

5 - 3 - 3 - 2 - 2 


MetCon:

1Min AMRAP - Power Sntach #115/#75

3Min REST

2Min AMRAP - Clean & Jerk #135/#95



THURSDAY, DECEMBER 29th


25Min AMRAP:

25 Wall Ball #20/#14

7 Muscle-Ups *

75 DU

30 Hollow Rocks


* MU MOD #1: 10 C2B & 10 Ring Dips

MU MOD #2: 15 Chin Over 15 Bar Dips



WEDNESDAY, DECEMBER 28th


STRENGTH #1:

Front Squat

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


STRENGTH #2:

Bench

5 - 5 - 5 - 5 - 5


MetCon:

6Min AMRAP

10 Front Squat #115/#75

12 Push-Ups



TUESDAY, DECEMBER 27th


~ We hope everyone had a blessed and magical holiday weekend! ~

Let's Burn Off Some of Those Holiday Calories!


5RFT:

20 Box Jumps 24/20

5 HSPU (4in Def)

15 Deads #155/#105

20 KB Swings #55/#35



HOLIDAY SCHEDULE:

SATURDAY, DEC 24th: NO CLASS OR Jr FITNESS

MONDAY, DEC 26th: NO CLASS

TUESDAY, DEC 27th: Normal Class Schedule

* Merry Christmas & Happy Holidays MHF'ers! *

We are blessed to have each one of you part of our family & wish you a joyful holiday weekend!

~Coach & Bacon~



FRIDAY, DECEMBER 23rd


12 DAYS OF CHRISTMAS WOD! 


This Is A Long One -

Clock WILL START 15min after class begins!


1. Burpee

2. Front Squats

3. Power Cleans

4. Hinge Push-Ups

5. Back Squats

6. STOH

7. Pull-Ups

8. Stick Jumps

9. HSPU

10. Sit-Ups

11. Wall Balls #20/#14

12. KB Swings #55/#35


BB Load = #135/#95


Go through the WOD like the song ....

1 Burpee

2 Front Squat, 1 Burpee

3 Power Clean, 2 Front Squat, 1 Burpee

4 Hinge Push-Up, 3 Power Clean, 2 Front Squat, 1 Burpee....



THURSDAY, DECEMBER 22nd


SKILL:

Handstand Walks


STRENGTH #1:

BTN Jerk

3 - 3 - 2 - 2 - 2

STRENGTH #2:

Turkish Get-Up

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


MetCon:

For Time

1500M Row



WEDNESDAY, DECEMBER 21st


STRENGTH #1:

Deads

5 - 5 - 5 - 5 - 5 - 5

(add #2-5 from Dec 2nd)


STRENGTH #2:

Back Rack Lunge

3 - 3 - 3 - 3 - 3 

(add #1-3 from Dec 2nd)


MetCon:

4Min AMRAP

4 Front Rack Lunges

8 Deads

12 Hollow Rocks

#125/#85



TUESDAY, DECEMBER 20th


STRENGTH:

Bench

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


MetCon:

1 RFT

30 Box Jumps 24/20

20 Ring Dips

30 Box Jumps 24/20

50 Push-Ups



MONDAY, DECEMBER 19th



* * * HOLIDAY CHALLENGE PARTICIPANTS * * *

There will be lots of holiday treats this week, keep your goals in mind! Stay on track with your training and nutrition plans!

SKILL:

Muscle-Ups

Work your Goat - bars or rings


STRENGTH:

OHS

3 - 3 - 3 - 3 - 2 - 2 - 2

(add #2-5 From Oct 14th)

MetCon:

6Min AMRAP

7 OHS *

35 DU

@ 50% final set of strength



HOLIDAY CHALLENGE PARTICIPANTS, YOU NEED TO DO A WEIGH-IN THIS WEEK! 

Let's make sure we are all on track with our goals. It's getting down to major Holiday party time, and CRUNCH time on the Challenge! Hang in there, only a few more weeks left. Let's finish this thing STRONG!


SATURDAY, DECEMBER 17th


22Min AMRAP

15 KB Dead #70/#55

10 KB SDHP #70/#55

10 K2E

10 Pop Push-Ups



FRIDAY, DECEMBER 16th


STRENGTH #1:

OH Press

3 x 8 @ 65%


STRENGTH #2:

Push Press

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

(add #1-3 From Nov 15th)

MetCon:

3RFT

4 STOH #155/#110

8 Box Jumps 30/24



THURSDAY, DECEMBER 15th


2 RFT:

200 DU

50 Burpees

65 Sit-Ups

1,000M Row



WEDNESDAY, DECEMBER 14th


STRENGTH:

Back Squat - Pause Squat (3sec)

5 - 5 - 5 - 5 - 5

add 3-6lb From Sept 21st


MetCon:

12Min AMRAP

16 Front Rack Lunges #115/#75

25 Air Squats

10 Ring Dips



TUESDAY, DECEMBER 13th


STRENGTH #1:

BTN Lat Pull

5 x 7


STRENGTH #2:

Strict Pull-Up

5 x 7


STRENGTH #3:

Chin-Up

5 x 7


STRENGTH #4:

Incline KB Row

(Neutral & Overhand Grip)

5 x 12 Each

MetCon:

For Time:

40 Pull-Ups

30 Supine Ring Rows

20 T2B



MONDAY, DECEMBER 12th


WARM-UP:

3 Rounds: NFT

12 Wall Ball #20/#14

12 Sit-Ups

12 Handstand Shoulder Taps

20 Stick Jumps


STRENGTH #1:

OHS

3 x 10 @ 60%


STRENGTH #2:

Snatch 

5 x 2 @ 80%


STRENGTH #3:

Clean & Jerk

4 x 3 @ 70%



SATURDAY, DECEMBER 10th

* * * HOLIDAY PARTY TONIGHT! * * *


25Min AMRAP

60 DU

10 HSPU

25 KB Swings #55/#35

25 Hollow Rocks



FRIDAY, DECEMBER 9th


STRENGTH:

OH Lunge

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

(Thats 2 on EACH leg per set)


MetCon:

3 RFT

12 OHWL *

12 K2E

* @ 50% final set of strength



THURSDAY, DECEMBER 8th


STRENGTH:

1 Squat Clean + 2 Front Squats = 1

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

(add 2-5lb From Oct 3rd)


MetCon:

For Time:

5 Squat Cleans

80 Stick Jumps

10 Front Squats

#135/#95



WEDNESDAY, DECEMBER 7th


STRENGTH:

Push Jerk

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


MetCon: *

Death By STOH

*55% Final Set of Strength



TUESDAY, DECEMBER 6th


Our Boys hitting some huge Zercher Squats from yesterday!

30Min AMRAP:

10 Deads @BW

3 Wall Walks

20 Sit-Ups

10 Push-Ups



MONDAY, DECEMBER 5th


Our Jr. Fitness Firecrackers did us proud again this past weekend, competing at the NPC Iron Warrior in Greeley! They nailed heir routines and came home with 2nd & 3rd place! Amazing work ladies!

STRENGTH #1:

Thrusters

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

STRENGTH #2:

Zercher Pick-Up + 1 Zercher Squats

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

MetCon:

5 RFT

10 Thrusters #95/#65

10 Pull-Ups



SATURDAY, DECEMBER 3rd


25Min AMRAP

20 Burpees

20 Wall Balls #20/#14

15 K2E



It's First Friday, See Y'all Tonight!


FRIDAY, DECEMBER 2nd


STRENGTH #1:

Deads

5 - 5 - 5 - 5 - 5

STRENGTH #2:

Back Rack Lunge

3 - 3 - 3 - 3 - 3

MetCon:

7Min AMRAP

12 Deads

6 Hang Power Cleans

4 Front Rack Lunges

#135/#95



THURSDAY, DECEMBER 1st


STRENGTH:

Bench

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


ACCESSORY #1:

Reverse Grip Bench Press

3 x 15


ACCESSORY #2:

BB Scullcrusher

3 x 12



MetCon:

10Min AMRAP:

12 Push-Ups

20 KB Swings #55/#35