JULY WOD
(Workout Of the Day)


NO YO-BILITY ON JULY 26th!!

Class Will Be Back on Aug 1st

JULY SWIM WODS @ SPLASH!

From 1-3pm

July 11th 

July 18th

**AUGUST SWIM WOD DATES COMING SOON!!!**


SATURDAY, AUGUST 1st

See Y'All At 9am!



40Min AMRAP

400M Run

30 OHWL #45/#35

30 Hollow Rocks

20 Box Jumps

2 Wall Walk



FRIDAY, JULY 31 


DO STRENGTH 1, 2 & 3 AS A TRIPLE SET

STRENGTH #1:

Deads

3 - 3 - 3 - 3 - 3 


STRENGTH #2:

STRICT PULL-UPS

5 x 3


STRENGTH #3:

KB Bent Over Row

5 x 10


MetCon: *

4Min AMRAP **

Max BW Deads

*Every time the bar is dropped, do 10 Pull-Ups 

**To Be RX, The Pull-Ups MUST be UNBROKEN.



THURSDAY, JULY 30th


STRENGTH #1: *

Snatch

2 - 2 - 2 - 2 - 2 

(add 3-7lb from April 27th) 

STRENGTH #2:

Clean & Jerk

5 x 2 @ 85% 1RM


MetCon:

90 Sec AMRAP

Ground to Overhead #135/#95



WEDNESDAY, JULY 29th


STRENGTH #1

BENCH

5 - 5 - 5 - 5 - 5 

(add 7-15lb from Feb 6th)


STRENGTH #2

Decline Push-Up

5 x 10


BONUS STRENGTH: 

Bar Dips

5 - 5 - 5 - 5 - 5

Met-Con: *

3 RFT

12 Burpees

65 DU

*9Min Time Cap


TUESDAY, JULY 28th


STRENGTH #1

5 Front Squats +

10 Back Squats = 1

1 - 1 - 1 - 1 - 1

STRENGTH #2

Step-Up into Rev Lunge

5 x 5


BURNOUT #1

Stiff Deads

2 x 25


BURNOUT #2

GHD Hip Extension 

2 x 25


MetCon:

2 Rounds for Max Rep

30 Sec Plyo Lunge

1Min Sit-Up

30 Sec Jump Squat

1Min Sit-Up



MONDAY, JULY 27th


Strength 1, 2 & 3 need to be done as a Triple Set

STRENGTH #1

Strict HSPU

5 x 3


STRENGTH #2

6" Deficit HSPU

5 x 5


STRENGTH #3

5 BTN Press+10 OH Press = 1

1 - 1 - 1 - 1 - 1 

MetCon: *

For Time

15 HSPU

20 STOH

25 BB SDHP 

*BB load is #95/#65



SATURDAY, JULY 25th


35Min AMRAP

25 Plate GTOH #45/#35

12 Dips

50 Air Squats

20 Sledge Hammer Strikes

15 Wall Ball Sit-Ups #14/#10



FRIDAY, JULY 24th

Time for a date with some Hero's!


* There Will Be a 40Min Time Cap * 

Please make sure you allot adequate time for mobility!

Ladies, your loads are #170 for Deads & #95 for Thrusters



THURSDAY, JULY 23rd


SKILL #1:

Max Distance For 3 Long Jumps 

SKILL #2:

2Min of Max Rep Rope Climbs

Met-Con #1:

Timed Mile

MetCon #2:

4Min AMRAP

10 Push-Ups

10 Box Jumps 24/20


WEDNESDAY, JULY 22nd


35Min AMRAP

20 OverHead Walking Lunge #105/#75

500M Row

75 DU

40 Hollow Rocks



TUESDAY, JULY 21st


SKILL:

Handstand Walk

STRENGTH:

2 Push Jerk + 1 Split Jerk = 1

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

MetCon: *

Max Rep STOH in 2 Min

*Load is 50% final set of the strength complex



MONDAY, JULY 20th


STRENGTH:

2 Hang Squat Clean +1 Front Squat

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


MetCon:

5 RFT: *

3 Hang Power Clean 

5 Front Squat

*#135/#95



SATURDAY, JULY 18th


35Min AMRAP:

20 KB Swings #55/#35

15 Burpees

50 Walking Lunges

20 Sit-Ups


* * * * * * * * * * * * * * * * * 

For Those That Want To Make Up "FRAN" - 

The Clock Will Start At 10:45

* * * * * * * * * * * * * * * * * 


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

1pm - Shawn & Katy

2pm - Barb, Wendova, Hudson, Liz



FRIDAY, JULY 17th


SKILL:

GHD-Sit-Up

6 x 10

STRENGTH:

OH Press

5 sets of Max Rep @ 60% 1RM

MetCon:

8Min AMRAP

7 Ring Dips

9 STOH @ 55% 1RM Push Press

11 Box Jump 24/20


THURSDAY, JULY 16th


Dearest Germy, Jerome, Jeromy,

If we rewind the clock back to the first day of elements, would you believe what would be coming your way?...

-Pool & Dry Land Team Comps

-Pool & Dry Land OPEN, individual comps (aka, banging' with the youngsters AND Matt Damon)

-The Largest Non-HQ Individual Masters Comp

-CF Level 1

-Runnin' MHF'ers

-Running PR's & Podiums

-Olympic Lifting Efficiencies & PR's

-Renegade Camp....with Akinwale!!!

-Vegas Rock'N'Roll 1/2

-Sharpen Your Saw, Running Clinic

-The Title of COACH HILL!

.....the list goes on and on!

On behave of the coaches and all the Bad MHF'ers, thank you for bringing your passion, enthusiasm, coaching style and all around BADASSERY to MHF! It wouldn't be the same without you, Brohime!


We hope you have a happy, happy birthday and we hope you LOVE your requested birthday beatdown. We love your face Coach Hill!!

Love,

Your MHF'ers

Another Birthday Benchmark....

"NANCY"

5 RFT

400M Run

15 OHS #95/#65



WEDNESDAY, JULY 15th

It's Birthday WOD #2



Dear Dan, Dan-O, Diamond Dan, Dan-O in his Nanos,

What is this birthday WOD #4?! You, Sir, are a staple here, and one of our founding members! We are so blessed that you have called MHF your home for the past 4 years, and we cherish your friendship and loyalty! It has been such an honor to coach you, and watch your fitness and life transformation since the beginning. And we are so proud of you for all your hard work! We love your light-hearted attitude, and enjoy a good laugh at your "sometimes inappropriate" jokes. We freaking LOVE YOUR FACE MAN!! And know you will LOVE your birthday WOD...once you stop coughing!

Love, 

Your MHF'ers

Dan's Annual Birthday Date with....


FRAN!!!

For Time *

21 - 15 - 9

Thrusters #95/#65

Pull-Ups

* 7Min Time Cap 



TUESDAY, JULY 14th


STRENGTH:

Floor Press

10 - 10 - 10 - 10 - 10


MetCon:

7 RFT

20 DU

7 T2B

7 Burpee



MONDAY, JULY 13th

Get Ready, this is Birthday WOD 1 of 3 this Week!!


HAPPY BIRTHDAY FORYST!!

From wanting to be a Super Hero.....

.....To being a Super Hero!

Dear Foryst, AKA, Hurricane,

WOW, we can't believe that we are celebrating birthday WOD #3 with you! It has been our honor and pleasure to coach you over the past 3 1/2 years, and watch grow into an absolutely amazing young man! You, bro-chacho, are an absolute delight to have in class, and we love your hard work ethic, light hearted attitude, and infectious smile! We are blessed that you have called MHF your home and we LOVE having you as part of the family! As requested, and specifically designed for you, here is your birthday WOD, we hope you LOVE it! 

"GO TEAM!"

Love,

Your MHF'ers

STRENGTH:

Squat Cleans

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


MetCon:

For Max Reps - 

1Min of Front Squats #135/#95

30 Sec Rest

1Min of Back Squats #135/#95

30 Sec Rest

1Min of Air Squats

SATURDAY, JULY 11th

**Due to the Swim WOD, Open Gym will close at 11:20am**

40Min AMRAP

800M Run

2 Wall Walks

10 "V"-Ups

15 KB SDHP #70/#55

20 Pull-Ups

30 Walking Lunges

SWIM CREW, See Ya'll At SPLASH!

1pm: Davin, Katy & Smack

2pm: Barb, Wendova, Hudson


FRIDAY, JULY 10th


25Min AMRAP

5 Power Snatches #125/#85

50 DU

15 Weighted Sit-Ups #25/#15

15 Wall Balls #20/#14



THURSDAY, JULY 9th


Do the strength as a TRIPLE SET!!!

STRENGTH #1:

Front Squats

4 x 12 @ 65%


STRENGTH #2:

GHD Hip Ext

4 x 20


STRENGTH #3:

BB Hip Thrust

4 x 15


MetCon:

1Round For Reps

90 sec Max Rep F.S. @ 45% 1RM

90 sec Calorie Row

90 sec Max Rep Jump Squat


WEDNESDAY, JULY 8th


STRENGTH #1:

BENCH!

4 Sets of Max Rep @60% 1RM


STRENGTH #2:

3" Def. Push-Up

4 x 12


MetCon:

5 RFT

6 Def HSPU 3"

10 Burpee

15 Hollow Rocks



TUESDAY, JULY 7th

It's Dan's Birthday....but we will be doing his annual birthday WOD NEXT Wednesday. That's your heads up!


STRENGTH #1:

Strict Pull-Up w/ 5 sec Negative

5 x 2

STRENGTH #2:

GHD Prone KB Row

5 x 15

STRENGTH #3:

Supine Ring Row

5 x 15

MetCon:

8Min AMRAP

8 KB Swings #70/#55

6 Box Jumps 30/24

4 MU *

*If you don't have MU, do 10 Ring Dips


MONDAY, JULY 6th


STRENGTH:

Clean & Jerk

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


MetCon:

3 RFT

3 C & J @ 85% BW

30 Stick Jumps

*Mod  1 = 75% BW

Mod 2 = 65% BW

Mod 3 = 50% BW



DUE TO THE HOLIDAY WEEKEND, YOGA IS CANCELED THIS SUNDAY. We look forward to seeing everyone on July 12th!


Coming this Fourth of July, once again, it's F,F,F on the F!*

*Friends, Family Free on the Third & Fourth!

HOLIDAY SCHEDULE:

Friday:

  *5:15am

  *9am

  *3:30, 4:30 & 5:30pm

 *NO 6:30pm Class

HOLIDAY SCHEDULE:

Saturday:

9am Met-Con is ON!





SATURDAY, JULY 4th

*~* HAPPY BIRTHDAY AMERICA! *~*



GRAB A PARTNER FOR THIS ONE!


40Min AMRAP:

400M Tire Drag W/ Plate Carry #45/#35

50ft x 4 Farmer Carry #180/#120

50ft x 4 Prowler Push #95/#50

30 Partner Wall Ball #20/#14

30 Box Jumps 24/20

20 K2E


 * * * * * NO OPEN GYM TODAY * * * * * 

Wishing everyone a fun and safe 4th!


FRIDAY, JULY 3rd

* * Friends & Family are FREE today! * *


9am Class added today

NO 6:30pm!


30Min AMRAP

500M Row

24ft Handstand Walk

25 Hollow Rocks

25 KB Swing

20 Burpees


IT'S THE FIRST FRIDAY OF THE MONTH!!!

Y'all know what that means!


THURSDAY, JULY 2nd

Another Birthday WOD?!

HAPPY BIRTHDAY RACHAEL 


She LOVES the Snatch...

Works her form on Deadlifts...

Always, ALWAYS rocks that sweet smile...

Shows the sled who is BOSS...

Kills the kettle bell...

And knows how to work a sledge hammer!

Dear Rachael,

Oh, My, Goodness, girl, in this crazy place filled with crass trucker mouths, you are our sweet and peaceful school teacher that brings a calm to the wacky. You always walk in with a huge smile and kind hello to everyone. We have loved getting to know you and are blessed that you are part of this cooky MHF family! We are honored that you feel comfortable enough here to invite friends to join you in the "fun". It has be amazing to watch you take charge of your fitness and improve your skill set. And we are super excited to see what this next year is going to bring! We LOVE your face, and we hope you LOVE your birthday WOD, we wrote it special just for you!

Love,

Your MHF'ers

STRENGTH:

Power Snatch

5 - 5 - 5 - 5 - 5

MetCon:

1 RFT

6 Power Snatch #115/#57

28 Sit-Ups

30 Front Rack Lunge #115/#75

28 Sit-Ups

6 Power Snatch #115/#75


WEDNESDAY, JULY 1st


STRENGTH:

Push Press *

1 x 30 @ 60%

1 x 25 @ 65%

1 x 20 @ 70%

1 x 15 @ 75%

1 x 10 @ 80%

* Sets may be done as Rest Pause sets


MetCon:

5 RFT

10 Push Press @ 45%

35 DU