JUNE WOD
Workout Of the Day


HEADS UP:

NO CLASS SATURDAY JULY 1st - The WOD will be a hike. If you want to join & carpool, please meet at the gym at 8am. The trail is dog friendly, so please bring your fur-buddy!

Mountain Lion Loop



* * * * * * * * * * * * * * * * * * * * * * *

HOLIDAY SCHEDULE: 

Saturday July 1st: NO CLASS

Monday July 3rd: 9am CF Class & 10am Jr Fitness

Tuesday July 4th: NO CLASS

Wednesday July 5th: Normal Schedule



FRIDAY, JUNE 30th

Wishing everyone a safe & happy holiday weekend!!


WARM-UP:

Bradford Press

3 x 15


STRENGTH:

Split Jerk

5 - 5 - 3 - 3 - 2

(add #3-6 F/ April 14th)


ACCESSORY:

Def HSPU -  work toward max height


MetCon:

11Min AMRAP

50 DU

15 STOH #115/#75

10 T2B


THURSDAY, JUNE 29th


STRENGTH:

Back Squat 

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

(add 2-7lb F/ April 13th)


MetCon:

For Time

Front Squat *    10, 8, 6, 4, 2

Bar Over Burpee 2, 4, 6, 8, 10

*#95/#65



WEDNESDAY, JUNE 28th


BIG CONGRATS to Fran for hitting triple digits on her bench yesterday! Awesome work lady!!


SKILL:

Muscle-Ups


STRENGTH #1:

Strict BTN Pull-Up

7 x 10


STRENGTH #2:

Wide & Neutral Grip KB Incline Row

7 x 7 each


MetCon:

7Min EMOM

7 Pull-Ups

10 Wall Balls #20/#14



TUESDAY, JUNE 27th


STRENGTH:

Bench

3 - 3 - 3 - 3 - 3 - 3


ACCESSORY:

Ring Dips

4 x 10


MetCon:

3 RFT

250M Row

15 Push-Ups



MONDAY, JUNE 26th


STRENGTH #1:

Hang Squat Clean

2 - 2 - 2


STRENGTH #2:

Squat Clean

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


MetCon:

3Min AMRAP

1 Squat Clean*

2 Stick Jumps

3 KB Swings #70/#55

* BB load = 75% final set of strength #2



SATURDAY, JUNE 24th


30Min AMRAP:

800M Run

50 Air Squats

15 HSPU



FRIDAY, JUNE 23rd

BIRTHDAY FUN!


Dear Hot Sauce,

WOW, the past year has been full of so many changes for you, and we are thrilled to be celebrating another birthday with you! You always bring your special spice to class, and we LOVE IT! We are incredibly blessed to have you part of our family, and even though don't see you as much as we would like, MHF just would be the same without you. You fill the gym with jokes, laughter and smiles, and we absolutely adore you! We are honored and blessed that you have allowed us along your journey in becoming a mom. Coaching you through and since your pregnancy has been an incredible experience, thank you for trusting us with your most precious cargo. P is a lucky little girl to have you as her momma! We wish you a happy birthday, and best wishes for the year ahead. We love your face, and hope you love your birthday WOD, we programmed it just for you!

~Love,

Your MHF'ers~


36Min AMRAP:

7 Clean & Jerk #135/#95

81 DU

7 C & J

36 Weighted Sit-Ups #25/#15

7 C & J

21 Box Jumps 24/20



THURSDAY, JUNE 22nd


STRENGTH #1:

Step-Up into Reverse Lunge

7 - 7 - 7 - 7 - 7 - 7 - 7 

(add 2-6 F/ March 31st)

STRENGTH #2:

Bulgarian Split Squat

7 x 10


MetCon:

6Min AMRAP

10 Front Rack Lunge #115/#75

10 T2B



WEDNESDAY, JUNE 21st


STRENGTH:

Floor Press

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


ACCESSORY:

Hinge Push-Up

5 x 4


MetCon:

4Min AMRAP

3 Push-Up

9 Wall Ball #20/#14



TUESDAY, JUNE 20th


STRENGTH:

Deads

5 - 5 - 5 - 5 - 5

(add 3-7lb F/ March 7th)


ACCESSORY:

Hip Ext 

3 x 25

MetCon:

For Time

50 Stick Jumps

25 BW Deads

15 KB Swings #70/#55

40 Stick Jumps

15 BW Deads

10 KB Swings #70/#55

30 Stick Jumps

10 BW Deads

5 KB Swings #70/#55



MONDAY, JUNE 19TH


SKILL:

Snatch Balance

3 - 3 - 3

(Add 1-3lb F/ May 23rd)


STRENGTH:

Snatch

2 - 2 - 2 - 2 - 2

(Add 3-7lb F/ March 15th)


MetCon:

3 RFT

5 Snatch #115/#75

15 Pull-Ups



SATURDAY, JUNE 17th


30Min AMRAP:

20 Wall Ball #20/#14

20 Supine Ring Row

40 OHWL #45/#25

20 T2B



THURSDAY, JUNE 15th


STRENGTH #1:

OH Press

3 - 3 - 3


STRENGTH #2:

Push Press

Find 1RM


MetCon:

3 RFT

15 Push Press @55% 1RM

45 DU



WEDNESDAY, JUNE 14th

It's A Birthday Beatdown!


Dear Pima,

You lady are one of the "Original MHF'ers", and we are incredibly blessed to have been on this journey with you the past 6 years! You are such a huge part of what make this place special, and we couldn't imagine it without you! You make classes a blast with your quick wit and spicy sense of humor, Thursday 4:30 class will NEVER be the same! We have loved every minute with you and look forward to many more laughs, adventures and moments with you! Keep brining those F-Bombs girl! We love your face and hope you love your birthday WOD, we programmed it just for you!

~Love,

Your MHF'ers~


HAPPY "30TH" BIRTHDAY MICHELLE!


30MIN AMRAP

15 KB Swings #55/#35

6 Power Cleans *

15 Calorie Row

48 Russian Twists #15/#10

15 Deads *

* BB Load = 70% 1RM of Power Clean



TUESDAY, JUNE 13th


STRENGTH:

OHS

5 - 3 - 3 - 2


MetCon:

"NANCY"

5 RFT

400M Run

15 OHS #95/#65



MONDAY, JUNE 12


STRENGTH:

Incline Bench

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


ACCESSORY:

Reverse Grip Bench

3 x 12


CORE WORK:

BB Roll-Out 

3 x 10


MetCon:

For Time:

40 Stick Jumps

15 Decline Push-Up

40 Stick Jump

20 Regular Push-Up

40 Stick Jump

25 Incline Push-Up


SATURDAY, JUNE 10th


35Min AMRAP

3 Wall Walk

5 KB Squat & 40' Farmer Carry #140/#110 X4

15 Burpee/Pull-Up

30 Hollow Rocks

50 DU



FRIDAY, JUNE 9th


STRENGTH:

Push Jerk

3 - 3 - 3 - 3 - 3

(add #2-6 F/ Feb 8th)

ACCESSORY #1:

Landmine Press

2 x 15 (each side)


ACCESSORY #2:

BB Scullcrusher

2 x 15


ACCESSORY #3:

BB Upright Row

2 x 15


MetCon:

For Time

20 HSPU

20 Box Jumps 24/20

20 Ring Dips



THURSDAY, JUNE 8th


STRENGTH:

1 Front Squat + 3 Back Squat =1

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

(add #2-5 F/ May 2nd)

ACCESSORY:

BB Step-Ups

3 x 15 (each side)


MetCon:

5Min AMRAP

10 Plyo Lunges

10 Speed Skaters

6 T2B



WEDNESDAY, JUNE 7th


4 RFT

800M Run

6 Power Cleans @75% 1RM

12 KB Swings #70/#55



TUESDAY, JUNE 6th


STRENGTH:

Bench

2 - 2 - 2

(add #4-10 F/ Jan 23rd)


MetCon:

12Min AMRAP

40 DU

15 Push-Ups

15 Sit-Ups



MONDAY, JUNE 5th


STRENGTH #1:

Mixed Grip Pull-Up

6 x 7 (each)


STRENGTH #2 & 3:

Wide & Neutral Grip, KB Incline Row

6 x 10 (each)

MetCon:

6Min AMRAP *

Max Rep Pull-Up

* Every time you break on pull-ups, do 7 Thrusters #95/#65



SATURDAY, JUNE 3rd


30Min AMRAP

25 KB Swings #55/#35

4 Sled Push 24ft #90/#50

15 Calorie Row

20 Wall Balls #20/#14



FRIDAY, JUNE 2nd


SKILL:

Rope Climbs

5 x 2


STRENGTH:

Bench

5 x Max Reps @ 55% 1RM


ACCESSORY

Ring Dips

5 x 10


MetCon:

4Min AMRAP

Burped Box Jumps 24/20



THURSDAY, JUNE 1st


STRENGTH:

Deads

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

(add 2-5lb from April 10th)


MetCon:

8Min AMRAP

3 Wall Walk

6 T2B

12 Deads @ 60% Final set of strength