FEBRUARY 2017 WOD
Workout Of the Day

FEBRUARY SWIM WODS:

Saturday Feb 11th

Saturday Feb 25th

2 - 4pm

Golden Rec Center


THURSDAY, MARCH 2nd


Warm-Up Strength:

Bradford Press

3 x 10


STRENGTH #1:

BTN Strict Press

4 x 10


STRENGTH #2:

Upright Row

4 x 10


STRENGTH #3:

OH Strict Press

10 - 10 - 10 - 10


STRENGTH #4:

Plate Front Raise w/ Rotation

4 x 10


MetCon:

5Min AMRAP

3 HSPU

5 Hollow Rocks

7 KB Swings #55/#35


WEDNESDAY, MARCH 1st


SKILL:

Muscle-Ups


STRENGTH #1:

Chin-Ups

5 x 7

STRENGTH #2:

KB Incline Row

5 x 15


STRENGTH #3:

Supine Ring Rows

5 x 15


MetCon:

For Time:

3000M Row



TUESDAY, FEBRUARY 28th


STRENGTH #1:

BB Step-Ups

3 x 10 (on each leg


STRENGTH #2:

Kneeling Squats

10 - 10 - 10 - 10 - 10


STRENGTH #3:

Stiff Deads

5 x 10


MetCon:

7Min AMRAP

25 DU

7 T2B


MONDAY, FEBRUARY 27th


Swim Crew Crushing It This Weekend!

STRENGTH #1:

Bench

5 - 5 - 5 - 5 - 5

(add 1 -3lb from Jan 19th)

STRENGTH #2:

Incline KB Fly

3 x 10


MetCon:

For Time

12 Decline Push-Up

12 Box Jump 24/20

18 Push-Up

12 Box Jump

24 Incline Push-Up

12 Box Jump



SATURDAY, FEBRUARY 25th


8Min AMRAP At Each Couplet - 3Min Rest Between


1 Wall Walk

10 Speed Step-Ups (on each leg)


10 Cal Row 

7 Burpees


12 KB SDHP #70/#55

20 Hollow Rocks


* * * SWIM CREW * * * 

2pm Davin & Wendy

2:40pm Dan-O, Mike 

3:20pm Joel, Sammi & Shelly



FRIDAY, FEBRUARY 24th

Friday Benchmark!


STRENGTH:

Squat Cleans

3 - 3 - 2 - 2 - 1


MetCon:

"Elizabeth"

21 - 15 - 9 

Squat Cleans #135/#95

Ring Dips



THURSDAY, FEBRUARY 23rd


7 RFT:

50 DU

15 Pull-Up

7 HSPU



WEDNESDAY, FEBRUARY 22nd


STRENGTH:

Floor Press

5 - 5 - 5 - 5 - 5


Burnout:

Floor Press

2 x Max Rep @ 60% of final strength set


MetCon: *

8Min To Get As Far As Possible:

40 Push-Ups

40 KB Swings #55/#35

40 Push-Ups

40 Sit-Ups

*If you finish the round before the time limit, START OVER!



TUESDAY, FEBRUARY 21st


Fun little trip to the Rifle Mountain Park Ice Caves over the holiday weekend!


70+ Degrees Today, SOOOOOOOO.......


25Min AMRAP:

200M Run

10 Deads #195/#135



MONDAY, FEBRUARY 20th


SKILL:

Handstand Holds


STRENGTH:

Split Jerk

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


MetCon:

7Min AMRAP

15 STOH #105/#75

10 Box Jumps 24/20

5 T2B




ATTN MHF'ers:

The gym will be closed THIS FRIDAY & SATURDAY (Feb 17th & 18th)


THURSDAY, FEBRUARY 16th


5 RFT

30 OH Walking Lunges #95/#65

15 K2E

65 DU



WEDNESDAY, FEBRUARY 15th


SKILL:

Muscle-Ups


STRENGTH:

Front Squat

7 - 7 - 5 - 5 - 3 - 3 - 2

MetCon:

3 RFT

Front Squat*  7, 5, 3

C2B Pull-Ups  7, 5, 3

* #165/#115



TUESDAY, FEBRUARY 14th


STRENGTH #1:

Incline Bench

5 - 5 - 5 - 5 - 5


STRENGTH #2:

Strict OH Press

7 - 7 - 7 - 7 - 7


MetCon:

5Min AMRAP

7 Box Jumps 24/20

7 Push-Ups


BURNOUT:

1Min AMRAP

STOH #95/#65



MONDAY, FEBRUARY 13th


Our Jr. Fitness Girls crushing their skills!

They have worked incredibly hard over the last 6 weeks, and we couldn't be more proud! The next 6 week program starts the week of February 20th, contact Coach if your daughter would like to join!


30min To Get As Far As Possible:

  • With a running clock, every minute perform 1 lift and add no less than 5lb
  • Start with an empty barbell and snatch for as long as possible.
  • Once you cannot snatch the weight, clean for as long as possible.
  • Once you cannot clean the weight, deadlift for as long as possible.
  • Post heaviest lift for the snatch, clean and deadlift


SATURDAY, FEBRUARY 11th


25Min AMRAP:

8 KB Swing #70/#55

12 Box Jump 24/20

16 Hollow Rocks


* * * SWIM CREW * * * 

2pm - Davin & Shelly

2:40pm - Barb, Sammi & Nikky 

3:20pm - Joel & Mike



FRIDAY, FEBRUARY 10th

...It's a Milestone Birthday WOD...


Dear Landis,

40?! You're 40, WHAT?! No Way! We are so blessed to be celebrating this milestone birthday with you, and have loved watching you grow as an athlete over the last 4+ years! We have enjoyed every second with you, and are honored by the opportunity to coach you everyday. You have inspired us all to push our limits with your "Landis Method of Training", and there have been many PR's thanks to it! We have watched you comeback from injury to be even stronger than you were before, and have all been touched by your perseverance. You sir, are our Song Singing, MacGyver 'n', PR Dancing, Class Clowning, Trash Panda, and we absolutely love you! Once again, as requested, here is your annual birthday word. We Love Your Face Landis, HAPPY 40th Brother!

~Love,

Your MHFers~


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

THURSDAY, FEBRUARY 9th


STRENGTH:

1 Squat Clean + 2 Front Squats = 1

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

(add 2-5lb From Dec 8th)


MetCon:

10Min EMOM

3 Def HSPU (3")

1 Squat Clean #175/#120

5 C2B Pull-Ups



WEDNESDAY, FEBRUARY 8th


Please welcome our newest MHFer & Character!

 David (AKA: Yukon Cornelius) is the most recent Elements Grad...

   WELCOME TO IT!!   

STRENGTH #1:

BTN Jerk

5 x 5


STRENGTH #2:

Push Jerk

3 - 3 - 3 - 3 - 3

(add 1-3lb From Jan 25th)

MetCon:

For Time:

10 STOH #125/#85

100 DU

10 STOH #125/85



TUESDAY, FEBRUARY 7th


STRENGTH:

Deads

2 x 5 @ 75%

3 x 3 @ 80%

4 x 2 @ 85%


MetCon:

6Min AMRAP

7 Deads #225/#155

18Ft Handstand Walk



MONDAY, FEBRUARY 6th


STRENGTH #1:

OHS

5 - 5 - 5

STRENGTH #2:

Snatch

2 - 2 - 2 - 2 - 2

MetCon:

3 RFT

15 OHS #115/#75

30 Stick Jumps



SATURDAY, FEBRUARY 4th


25Min AMRAP

15 Pull-Ups

5 Wall Walks

30 Goblet Squats #55/#35



OHHHHHHHH YEAH, FIRST FRIDAY IS THIS WEEK!


FRIDAY, FEBRUARY 3rd


STRENGTH:

Thrusters

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


MetCon:

2 RFT

20 Thrusters #95/#65

20 Burpee

20 K2E



THURSDAY, FEBRUARY 2nd


SKILLS:

Pull Overs

Muscle-Ups


STRENGTH #1:

Reverse Grip Bench

7 - 7 - 7 - 7 - 7


STRENGTH #2:

Scullcrusher

7 - 7 - 7 - 7 - 7 


MetCon:

5Min AMRAP

Box Jumps * - 3, 6, 9, 12 ...

Ring Dips    - 1, 3, 6, 9 ....

* 24/20


WEDNESDAY, FEBRUARY 1st


SKILL:

Inverted Burpee


WARM-UP:

Good Mornings

3 x 10


STRENGTH #1:

Back Rack Lunges

3 - 3 - 3 - 3 - 3

(add 2-6lb From Jan 6th)

STRENGTH #2:

Bulgarian Split Squat

5 x 10 (on each leg)


MetCon:

5 RFT

12 Front Rack Lunge #115/#75

10 HSPU