JANUARY WOD
Workout Of the Day

SWIM WOD:

SATURDAY JAN 30th

Golden Rec Center 3-5pm

Please RSVP by Friday @ 3pm


THURSDAY, JANUARY 26th


30Min AMRAP *

25 Wall Ball #20/#14

3 Hang Power Cleans (increase the load each rep)

500M Row

4 Wall Walks

30 Sit-Ups

*Score is Rounds AND load moved on the HPC



SATURDAY, JANUARY 30th

Birthday Benchmark, See Y'all at 9am!


Shawn K, AKA, Shawn White, today is your day Bro! And we are THRILLED that the weather has cooperated so you get to do a little running on your special day! We LOVE your face, and we are blessed that you are part of our CRAZY little family! And we couldn't be more excited to be celebrating another year with you!


"KELLY" for KELLEY

5 RFT

400M Run

30 Box Jumps 24/20

30 Wall Balls #20/#14

 

* * * SWIM CREW * * *

3pm: Barb, Wendy, Liz

4pm: Mike, Spillman


FRIDAY, JANUARY 29th


20Min AMRAP:

1 Snatch #125/#85 (Squat, Power or Hang) *

10 Bar Over Burpee

10 T2B

*Add an extra Snatch to every round you do.



THURSDAY, JANUARY 28th


STRENGTH:

Push Press

2 x 5 @ 70%

3 x 3 @ 80%

3 x 2 @ 85%


MetCon: 

7Min AMRAP

Buy-In: 100 DU 

...then in the remainder of the time, AMRAP of:

10 Push Press *

10 Sit-Ups


WEDNESDAY, JANUARY 27th

AWESOME WORK ON MHF TOTAL Y'ALL! SO MANY PR's!!


STRENGTH:

2 Front Squats + 5 Back Squats = 1

1 - 1 - 1 - 1 - 1

Accessory Work:

Step-Up into Reverse Lunge

3 x 10 (on each leg)


MetCon:

50 Front Squats

#115/#75


TUESDAY, JANUARY 26th

Benchmark!!



MHF TOTAL!!

OHS 1 - 1 - 1

BENCH 1 - 1 - 1

CLEAN & JERK 1 - 1 - 1



MONDAY, JANUARY 25th

"Let exercise be your stress reliever, NOT FOOD"



For Time:

3 MU *

5 Deficit HSPU (3")

100 KB Swings #55/#35

3 MU 

5 Deficit HSPU (3")

750M Row

3 MU 

5 Deficit HSPU (3")

100 KB SDHP #70/#55

3 MU 

5 Deficit HSPU (3")


*If you don't have MU, do 6 C2B Pull-Ups & 6 Ring Dips



SATURDAY, JANUARY 23rd

Can't Wait To See All Of You At 9am!!


Buy-In: 800M Run


10 RFT

6 Elevated Plyo Push-Up

12 Jump Squat

12 Weighted Sit-Up w/ Russian Twist #25/#15


Cash-Out: 400M Run



FRIDAY, JANUARY 22nd


SKILL:

Max Rep T2B *

*if you don't have linked T2B, drill and work on linking them.

STRENGTH:

4 OHWL + 8 Back Rack Lunge + 10 Back Squats

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

MetCon:

For Time *

20 OHWL

5 Pull-Overs

30 Front Rack Lunge

5 Pull-Overs

40 Back Squat

*BB load = 55% of final set of strength


THURSDAY, JANUARY 21st


HEADS UP MHF'ers:

Now that the Holiday Challenge is over, pay close attention to what your body needs, and is telling you!

8 Detox Foods!!

25Min AMRAP:

15 Burpees

6 Hang Power Cleans #135/#95

20 Stick Jumps

30 Hollow Rocks

2 Hang Squat Snatch #135/#95



WEDNESDAY, JANUARY 20th


SKILL: 

Muscle-Ups *

*if you don't have MU, drill STRICT pull-ups & dips

STRENGTH #1:

KB Bent Over Row

6 x 10

STRENGTH #2:

Inverted Pull-Up

6 x 10

MetCon #1:

50 Calorie Row


MetCon #2:

For Time

1 - 10 Pull-Ups

10 - 1 KB Swing #70/#55



TUESDAY, JANUARY 19th

It's A Birthday WOD!!


Rocking the Pink At Barbells For Boobs...

 Farmer Carries, NO PROBLEM....

Showing Her Barbell Who's Boss...

All Smiles with Coach Sissy At Punkin' Chunkin'

Fearlessly Leading Swim Wods...

Pulling Some Big Weight on Deads...

Birthday Smiles At The School House... WE LOVE YOU!!

Dear Katy,

WOW girl, it's crazy to think that you and the Coach's Patton go back over 20 years!! In the last 8 months you have been at MHF, you have jumped right in and become a key member of our family. We have enjoyed the privilege of being along side of you on your fitness journey, and are inspired by all that you have accomplished since you started! From busting your butt to reach your goal weigh, to joining our crazy brand of "fun" at Barbells for Boobs, and jumping in to coach swim wods, we are incredibly blessed to have you part of the MHF family! We are excited for this upcoming year, and are thrilled to be a part of your goals and all the things you plan to accomplish! And can't wait to cheer you on at the Masters Swim Comp in April! We are honored that you chose MHF to be your home, and we are blessed to have a sweet, kindhearted spirit like you in the mix. We have shared many laughs and smiles with you, and we look forward to many more (COUNTRY JAM, IS GOING TO BE EPIC!!) With this, we wish you the happiest of birthdays, and hope you love your birthday Wod, it was programmed just for you! We Love Your Face Sister!

~Love,

Your MHF'ers~

STRENGTH:

5 Deads + 3 Cleans + 1 STOH = 1 *

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

* Cleans can be Power, Hang or Squat


MetCon:

6Min AMRAP

50 DU

10 Sit-Ups



MONDAY, JANUARY 18th

Normal Schedule Today


5RFT:

10 Box Jumps 24/20

10 Thrusters #115/#75

10 Box Jumps

10 OHS #115/#75



SATURDAY, JANUARY 16th

See Y'all at 9am!


For Time:

100 DU

75 Hollow Rocks

8 Wall Walks

50 Bench Overs

40 Pull-Ups

50 DU

40 Pull-Ups

50 Bench Overs

8 Wall Walks

75 Hollow Rocks

100 DU


FINAL WEEK OF THE HOLIDAY CHALLENGE!!

Fasted Cardio will be your best plan for success for the final week! 

Let's Finish This Thing Out Strong!


FRIDAY, JANUARY 15th


STRENGTH:

Back Squats

5 x 10 @ 75% 1RM

2 x 20 @ 55% 1RM

ACCESSORY #1:

Bulgarian Split Squat

4 x 10 (Each Leg)

ACCESSORY #2:

3 Sets Of:

10 GHD Hamstring Curls +

20 GHD Hip Extensions


MetCon: 

For Time:

40 Plyo Lunges

12 T2B

40 Air Squats

12 T2B


HOLIDAY CHALLENGE RESULTS ARE IN.....

CONGRATS TO:

MIKE H, LANDIS, KATY & SISSY!!!

You guys crushed it with 15.3 pounds lost!!!!


The rest of you did amazing as well, and here are the rest of the results:

Participants That Lost Weight:

Dan, Nikky, Jessica, Spillman, Coach, Shelly, Rachael


Participants That Maintained Weight:

Val, Barb, Wendy, Joel


Way to blaze through the holiday season with incredible diligence and dedication! We could not be more proud of all of your hard work!! 


THURSDAY, JANUARY 14th


SKILL #1:

HandStand Walks -

Work For An Unbroken Max Distance 

SKILL #2:

Rope Climb

4 x 3 

MetCon #1:

500M Row x 3

Rest 2min between


MetCon #2: *

15 HSPU

40 KB Swing #55/#35

15 HSPU

*Time Cap = 5min


WEDNESDAY, JANUARY 13th


4 RFT:

1 Snatch #125/#85

3 Muscle-Ups *

1 Snatch

15 Burpees

1 Snatch

15 Wall Ball #20/#14

1 Snatch

15 Sit-Ups

*Do 6 C2B Pull-Ups & 6 Dips



TUESDAY, JANUARY 12th

It's ANOTHER Milestone Birthday WOD!


Dear Mom,

Today we celebrate your 70th BIRTHDAY!! Oh. My. Goodness Momma, the things you are capable of doing, put other 70 year old grandmas to shame! We are so incredibly inspired by the things you do, and couldn't be more proud of what you have accomplished since being "forced" to start working out! You are more fit and healthy at 70, than you were at 60, and we get such a thrill out of watching you work! Even though you swear that we are "trying to kill you", you continue to come in every week and bust your butt, and improve your fitness prowess. You are the definition of "You Are Never Too Old To Get Fit", and we are blessed that you allow us to "beat up on you". You are the Momma Bear of the gym, and care for all of us like your own, and we LOVE YOU FOR THAT! Here is to another amazing year of family and barbells! As requested, here is your "STRENGTH ONLY" birthday WOD, we hope you LOVE IT!!

~Love,

Your MHFers~


MOM WANTED ALL STRENGTH TODAY, SOOOOO...

....LET'S LIFT SOME HEAVY STUFF!!!


STRENGTH #1:

Deads

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


STRENGTH #2:

Power Clean

3 - 3 - 3 - 3 - 3 


STRENGTH #3:

STOH

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


MONDAY, JANUARY 11th


HAPPY 35th SEXO!!

Dear "THE" El-Sexo,

Words can not describe how special you are to the MHF family!! In 2008, you had your first one-on-one training session with Coach Rach, and from that moment we have been on an incredible journey! Oh, the things that we have been through! You have many roles in our little family...Bro, Friend, Confidant...and to some, "Pain in the A$$", LOL! But more than anything, you are OUR El-Sexo, and we are blessed to have you part of our family!! As we celebrate your 35th, we want you to know how much we love you, and how honored we are to have you a part of MHF and to be on this journey with you! Here is to the BEST YEAR YET!! Happy Birthday Big Guy, this birthday WOD was programmed just for you!

~Love,

Your MHF'ers~

STRENGTH:

Bench

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

ACCESSORY:

Incline KB Fly:

3 x 15


MetCon:

Tabata -

Push-Ups


SATURDAY, JANUARY 9th

If You Need Measurements Done For The Holiday Challenge...They Need To Be Done By NOON!!!


9AM IS ON!! *

25min - Pick Your Poison:

  • Choose a Metabolic Exercise (Box Jumps, DU, Burpees, Rowing...)
  • Choose a Core Movement
  • Choose a Gymnastics Skill

*Coach will choose reps for each movement/skill you pick


* * * * * SWIM CREW * * * * *

See Y'all At GOLDEN REC!!

3pm: Barb, Mike H, Jacy

4pm: Spillman, Sissy, Rach


FRIDAY, JANUARY 8th


HOLIDAY CHALLENGE ENDS TODAY!

Awesome Work Everyone, You Have Worked Your Butts Off For The Last 8 Weeks!

Now Let's Watch You Crush This Post Test!

STRENGTH #1:

Snatch

2 - 2 - 2  

STRENGTH #2:

Clean & Jerk

2 - 2 - 2

MetCon:

30sec Max Rep At Each 

DU

HSPU

DU

T2B

DU


THURSDAY, JANUARY 7th


Holiday Challenge Participants:

You are almost there!! We can't wait to see your progress!


REMINDER: Measurements need to be done by Saturday


STRENGTH #1:

BB Bent Over Row

4 x 10

STRENGTH #2:

Strict Pull-Up

4 x 7

STRENGTH #3:

Band Straight Arm Pull-Down

4 x 12

STRENGTH #4:

Supine Ring Row

4 x 15

MetCon: *

25 Pull-Up

10 Box Jumps 24/20

25 KB Swing #55/#35

10 Box Jumps 24/20

25 KB Swing #55/#35

10 Box Jumps24/20

25 Pull-Up

* Time Cap = 9Min


WEDNESDAY, JANUARY 6th

Last Few Days Of The Holiday Challenge...

Keep Pushing Hard, You All Are Doing Great!


STRENGTH:

Bench:

7 x 2 @ 80% 1RM

ACCESSORY:

KB Incline Press

3 x 10

MetCon:

Get As Far As Possible In 6Min

Reps: 2, 4, 6, 8, 10, 12, 14 ...

Push-Ups

Sit-Ups



TUESDAY, JANUARY 5th


Holiday Challenge Participants...Continue To Detox This Week!

Weigh-Ins NEED to be done by SATURDAY!!!

STRENGTH:

Back Squat

5 x 12 @ 60% 1RM

ACCESSORY #1:

BB Step-Ups

5 x 8 (on each side)

ACCESSORY #2:

Stiff Deads

5 x 15

MetCon:

3RFT

8 Front Squat #135/#95

12 Jump Squats



MONDAY, JANUARY 4th


MHF'es:

The Holiday Challenge is almost over.....

FINISH IT STRONG!!

5 DAYS TO GO!!

CORE:

GHD Sit-Ups

4 x 15


STRENGTH #1:

Strict OH Press

5 x 7 @ 75% 1RM


STRENGTH #2:

1 Push Press + 3 Push Jerk = 1

1 - 1 - 1 - 1 - 1

MetCon: *

For Time ** 

10 STOH

5 Wall Walk

10 STOH

10 Burpees

10 STOH

* 55% Final Set Of Strength

**Time Cap = 5Min


SATURDAY, JANUARY 2nd

9am MetCon is ON!!


6 RFT:

8 Ring Dips

30 Plate Lunges #45/#25

8 Plank Push-Up (each side)

10 Cal Row

20 Plate GTOH

10 "V"-Up