FEBRUARY WOD
Workout Of the Day

FEBRUARY SWIM WODS:

Saturday Feb 6th

Saturday Feb 27th

3-5pm @ Golden Rec Center

Please RSVP your spot by 3pm the day before


ALKALINE NUTRITION CHALLENGE!!


MONDAY, FEBRUARY 29th


Spirulina is the S**t!!  GET SOME!!

Spirulina info!

STRENGTH:

Hang Squat Snatch

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

MetCon:

6Min AMRAP

2 Hang Squat Snatch *

6 Box Jumps 30/24

* #135/#95


SATURDAY, FEBRUARY 27th

See your faces at 9am!!


30Min AMRAP

400M Run

Max Rep KB Swing #55/35

Max Rep K2E

 Max Rep Push-Ups 



REMINDER....

If you missed the Challenge Pre-Test OR want to do 16.1, you may do so at 11am!

* * *  SWIM CREW * * *

3pm: Katy

3:40pm Mike H, Spillman, Liz, Barb, Wendy

4:20pm: Jacy, Rach, Sissy, Emily


FRIDAY, FEBRUARY 26th


25Min AMRAP

30 DU

10 OHS #115/#75

30 DU

10 OH Walking Lunge #115/#75


* * * FOR THOSE WANTING TO DO 16.1 * * * 

Open Gym on Saturday @ 11am is designated for Open workouts!


THURSDAY, FEBRUARY 25th


Ok MHF'ers, Spirulina is BITCHIN'!!! If it isn't part of your nutrition plan, it NEEDS to be!

An easy way to add this amazing superfood to your nutrition, is to go visit our friends at New Genesis Health & The Green Herb. ...you know, El-Sexo's place!

You can take it in pill form, or add it to your green drink.

Spirulina green drink recipes comin' at y'all in the next few days!

STRENGTH:

Split Jerk

2 x 3 @ 70% 1RM

2 x 2 @ 80%

3 x 1 @ 85%

2 x 1 @ 90%

MetCon:

5 RFT

3 STOH #155/#110

9 Box Jumps 24/20



WEDNESDAY, FEBRUARY 24th


For Time: *

3Min Max Rep Muscle-Ups

20 Burpees

30 Sit-Ups

3Min Max Rep C2B Pull-Ups

20 Burpees

30 Sit-Ups

3Min Max Rep Chin Over Pull-Ups

20 Burpees

30 Sit-Ups

* Score = Time and Total Reps of MU, C2B & PU



TUESDAY, FEBRUARY 23rd


STRENGTH:

Back Squats

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

ACCESSORY #1:

Stiff Deads

3 x 12

ACCESSORY #2:

GHD Hip Ext

3 x 25

MetCon:

Tabata Air Squats


Please welcome our newest MHFer!

Emily is the most recent Elements Grad...

   WELCOME TO IT!!   


MONDAY, FEBRUARY 22nd


* ~ * STARTING TODAY * ~ *

FITNESS CHALLENGE PRE-TEST:

30Min AMRAP: *

200M Run

1 Clean (Hang, Power, or Squat) **

10 HPSU

*Increase load of clean every round

**Score = Rounds & Load


SATURDAY, FEBRUARY 20th

9am, BRING IT!

FYI, Open Gym Will Close @11:30am


FOR TIME:

100 Air Squats

12 Wall Walks

80 Hollow Rocks

75 Air Squats

9 Wall Walks

60 Hollow Rocks

50 Air Squats

6 Wall Walks

40 Hollow Rocks



FRIDAY, FEBRUARY 19th


10 RFT

15 Burpees

10 Deads #225/#155

5 STOH #135/##95



THURSDAY, FEBRUARY 18th

Heck Yeah, Birthday WOD!!!


Dear Landis,

We are thrilled to be celebrating birthday WOD #3 with you! And we are incredibly blessed to have called you part of the family the last 3+ years! We are grateful to you for all your handy MacGyver upgrades you are willing to add to the gym! And the 4:30pm class wouldn't be the same without your hilarious one-liners, singing along to EVERY song, no matter the station... or your famous "PR Dance". We Love Your Face, and wish you the happiest of birthday's! As requested, here is your annual birthday WOD! 

~Love,

Your MHF'ers~

GYMNASTICS:

1) 3 Minute Max Distance Handstand Walk

2) 2 Minutes Max Reps at each station:

  1. Rolling Pistols
  2. T2B
  3. Wall Balls #20/#14

COMBINE:

  1. Bench Press Max Reps @ #225/#105 (Mod 1: #185/#85, Mod 2:#135/#65)
  2. Standing Long Jump
  3. 3 Cone Drill

WEDNESDAY, FEBRUARY 17th


SKILL:

Muscle-Ups


STRENGTH:

Power Cleans

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

MetCon:

For Time -

*Power Cleans: 5,  4,  3,  2,  1

 Pull-Ups:        15, 12, 9,  6, 3

*#155/#110



TUESDAY, FEBRUARY 16th


STRENGTH #1:

Snatch - - - YES, Squat Snatches

3 - 3 - 3 - 2 - 2


STRENGTH #2:

OHS

Max Rep @

60%

70%

75%

MetCon:

6Min AMRAP

1 Snatch

3 OHS

9 Push-Ups



MONDAY, FEBRUARY 15th



35Min AMRAP:

9 Thrusters #115/#75

50 DU

12 Front Rack Lunge #115/#75 

12 KB Swings #70/#55



SATURDAY, FEBRUARY 13th

MHF'ers, 9am ..... BRING IT!



30Min AMRAP:

400M Run

30 OHWL #45/#25

20 Sit-Up 



FRIDAY, FEBRUARY 12th


STRENGTH:

1 Squat Clean + 2 Front Squats = 1

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


MetCon:

5 RFT *

1 Squat Clean

1 Front Squat

10 Stick Jumps

*BB load = Body Weight



THURSDAY, FEBRUARY 11th


SKILL #1: 

Strict T2B

5 x 8


SKILL #2:

Pull-Overs

8 x 1


STRENGTH #1:

BTN Strict Press

3 x 10


STRENGTH #2:

Deficit HSPU (6")

6 x 3


MetCon:

5Min AMRAP

1 Wall Walk

7 KB Swings #55/#35



WEDNESDAY, FEBRUARY 10th


MHF'ers, STRONG WORK ON INCLINE BENCH YESTERDAY!!

STRENGTH:

Deads

2 x 10 @ 65%

3 x 7 @ 75%

5 x 3 @ 85%


MetCon:

MU*        5, 4, 3, 2, 1

Deads** 10, 8, 6, 4, 2

*If you don't have MU, do the rep scheme for Deads with C2B Pull-Ups & Dips

**Load for Deads = 60% 1RM


TUESDAY, FEBRUARY 9th


STRENGTH:

Incline Bench

10 - 10 - 8 - 8 - 6 - 6 - 4


ACCESSORY:

Decline Deficit Push-Ups (6")

4 x 10


MetCon:

7Min AMRAP

5 Tricep Push-Up

10 Burpee

12 Box Jump 24/20



MONDAY, FEBRUARY 8th


STRENGTH:

Bear Complex*

7 - 7 - 7 - 7 - 7 **

* Bear Complex = 

Power Clean

Front Squat

Push Press

Back Squat

Push Press

** Each Set of 7 reps, MUST be completed UNBROKEN! The bar CAN NOT rest on the ground, or be dropped between reps. Rest as needed between sets.


MetCon:

For Reps -

1Min Bear Complex @ 60% final strength complex

1Min Hollow Rocks

2Min REST!

1Min Bear Complex @ 60% final strength complex

1Min Hollow Rocks



SATURDAY, FEBRUARY 6th

See Your Smiling Faces at 9am!


For Time:

60 KB SDHP #70/#55

40 T2B

200 Stick Jumps

40 KB SDHP #70/#55

30 T2B

150 Stick Jumps

20 KB SDHP #70/#55

20 T2B

100 Stick Jumps

* * * SWIM CREW * * * 

Open Swim Today From 3-5pm

Come whenever you can.... and pick a WOD:

#1:  4 x 500M

#2: 3 x 500M

#3: 2 x 500M

Mike H, The Spillmans, Wendova, Barb, Davin, Fancy Pants, Lesley, Coach


FIRST FRIDAY, FEBRUARY 5th


STRENGTH #1:

2 Strict Press + 5 Push Press

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


STRENGTH #2:

Strict HSPU

5 x 5


STRENGTH #3:

Plate Front Raise then Rotation

5 sets of 12 each


MetCon:

For Time

25 HSPU

40 Box Jumps 24/20

25 STOH #95/#55

*Time Cap = 8min

IT'S OUR MONTHLY CHEAT MEAL! ....

YOU KNOW WHAT THAT MEANS!


THURSDAY, FEBRUARY 4th


STRENGTH:

Back Squats: Drop Sets

Max Rep @ 75% - For 1 set

Max Rep @ 65% - For 2 sets

Max Rep @ 55% - For 3 sets


MetCon:

5Min AMRAP

5 Front Squats #135/#95

7 Burpees


WEDNESDAY, FEBRUARY 3rd


STRENGTH #1:

Corn Cob Pull-Up

5 x 5

STRENGTH #2:

Pull-Up Negative - 5 second

5 x 3

STRENGTH #3

KB Row

5 x 15

CORE:

GHD Sit-Up:

5 x 10

MetCon:

2 RFT

4 MU *

20 Wall Ball

...then...

Max Rep Chin-Over Pull-Up

*9 C2B + 9 Ring Dips


TUESDAY, FEBRUARY 2nd


STRENGTH:

Bench

7 x 3 @ 75%

ACCESSORY:

Ring Push-Ups

3 x 10

MetCon:

7Min AMRAP *

Max Rep Elevated Plyo Push-Up

10 KB Swings #55/#35

12 Sit-Ups

*Score = # of Elevated Plyo Push-Ups



MONDAY, FEBRUARY 1st


STRENGTH:

Deficit Deads:

5 - 5 - 5 - 3 - 3 - 3 - 3

ACCESSORY WORK:

Sumo Deads:

3 x 10

MetCon: *

For Time: 

Deads** 10

DU   80

Deads 10

DU 70

Deads 10

DU 60

Deads 10

DU 50

Deads 10

DU 40

* To Be RX'd, Deads need to be UnBroken!

** Dead load = BW + 10lb