NOVEMBER WOD
Workout Of the Day


THURSDAY, NOVEMBER 30th


WARM-UP: 2 Rounds

400M Run

15 Lat Activation

12 Prone Scapular Retraction


STRENGTH #1:

Mixed Grip Pull-Up

5 x 6 


STRENGTH #2:

Commando Pull-Ups

5 x 6


STRENGTH #3:

Supine Ring Row

5 x 15


MetCon:

8Min AMRAP

Max Wall Ball #20/#14 *

*Everytime you drop the ball, do 10 Pull-Ups



WEDNESDAY, NOVEMBER 29th


WARM-UP: 2 Rounds

20 Cal Row

30 Donkey Kicks

20 Fire Hydrants

15 Hip Ext

10 Plow To Straddle


STRENGTH:

Back Squat

3 - 3 - 3 - 3 - 3 

(Add #2-6 F/ Sept 22nd)


CORE:

BB Rollout

5 x 10


MetCon:

21 - 15 - 9 

Air Squat 

Stick Jump


TUESDAY, NOVEMBER 28th


WARM-UP: 2 Rounds

5 Burpees

10 Push-Up Circles (each way)

10 Push-Up Shoulder Taps

10 Banded Shoulder Retraction

10 Banded External Rotation

7 BB Presses

STRENGTH:

Push Press

7 - 7 - 7 - 7 - 7

(Add #1-3 F/ Oct 6th)


MetCon:

For Time

10 - 1 STOH #105/#75

1 - 10 T2B



MONDAY, NOVEMBER 27th


WARM-UP: 2Min DU

2 Rounds

10 Hip Circles each way

30 Leg Lift

15 Clam Shells


SKILL:

Elevated Knee Jumps


STRENGTH:

1 Squat Clean + 2 Front Squats

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

(Add #2-5 F/ Oct 4th)


MetCon:

90 Sec AMRAP

Squat Clean

#125/#85



SATURDAY, NOVEMBER 25th


30Min AMRAP

20 Box Jumps 24/20

50 Walking Lunges

15 Plate Around The World (each way) #35/25

20 Sit-Ups



FRIDAY, NOVEMBER 24th


WARM-UP: 3 Rounds

5 Burpee

5 PVC Pass Through

20 Speed Skater

5 Inch worm into Spiderman

5 Plow to Straddle


STRENGTH #1:

Deads

2 - 2 - 2


STRENGTH #2:

Bench

2 - 2 - 2

(Add #1-3 F/ Oct 17th)

MetCon:

7Min AMRAP

7 Ring Dips

11 Deads #175/#115



THANKSGIVING

THURSDAY, NOVEMBER 23rd 


4Min EMOM For 40Min

36 DU

12 Front Squats #105/#75

9 Pull-Ups

6 HSPU



WEDNESDAY, NOVEMBER 22nd

Pre-Thanksgiving & Milestone BIRTHDAY Beatdown


Dear Sam,

40?! You're turning 40?! NO WAY! We find it hard to believe that the guy in the gym that is ALWAYS setting the bar, the one that the youngsters are chasing, is turning 40. You Sir, never cease to come in, kick A$$, and crush workouts, and we have a blast watching you do what you do! You are the heart of the 5:15am class, and we are consistently amazed that you do more work before most other people are even out of bed. It has been an extreme honor to coach you over the past few years, and we love having you part of the MHF family! We wish you a HAPPY & BLESSED 40th, and as requested, here is your "Metabolic Disaster", we hope you love it!

~Love,

Your MHF'ers~


1 RFT

800M Run

20 Clean & Jerks #135/#95

400M Row

80 Wall Balls #20/#14

400M Row

20 Clean & Jerks

800M Run



TUESDAY, NOVEMBER 21st


WARM-UP: 2 Rounds

1Min DU

15 Lat Activation

12 Spiderman Walk

20 Sumo Squats 


STRENGTH #1:

Chin-Up with 5 sec hold

5 x 5


STRENGTH #2:

Incline KB Row

5 x 20


CORE:

GHD Sit-UP

5 x 10


MetCon:

2Min AMRAP

BB SDHP

#75/#55



MONDAY, NOVEMBER 20th


WARM-UP: 2 Rounds

30 Speed Skaters

10 Fire Hydrants

10 Handstand Posts

10 Plow to Straddle

STRENGTH:

OHS

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

(Add #2-6 F/ Sept 25th)


MetCon:

21 - 15 - 9

OHS #95/#65

Burpees



SATURDAY, NOVEMBER 18th


4 RFT

40 KB Swings #55/#35

75 Air Squats

50 Russian Twist #25/#15



FRIDAY, NOVEMBER 17th


Long Slow Burn Today...

Complete: *

150 Step-Ups #95/#65

150 Back Rack Lunges #105/#75

*Break up the reps however you need, but every time you drop the bar do:

  • 25 Sit-Ups & 
  • Row 500M



THURSDAY, NOVEMBER 16th


WARM-UP: 3 Rounds

30 Bench Overs

20 PVC Around The World

20 sec Handstand Hold


STRENGTH #1:

BTN Press

3 x 5


STRENGTH #2:

Strict OH Press

5 - 5 - 3 - 3 - 2


ACCESSORY:

Plate Chest Press w/ Front Raise

3 x 15


MetCon:

10Min AMRAP

7 HSPU

14 Wall Balls #20/#14

7 K2E



WEDNESDAY, NOVEMBER 15th

Mid-Week, Mid-Month BIRTHDAY WOD!


Dear Scott,

We are so glad to be celebrating another birthday with you, you Sir, are an absolute blast to coach! We love your constant drive for perfection, the quiet calm you bring to each class and your subtle and unpredictable sense of humor ...but most of all, we LOVE watching you beat the pants off of the youngsters in each WOD! Watching them try to "Keep up with the old man" is entertainment money can't by. We have said it before, and it still holds true, you are the definition of what it means to "Get better with age" and that you are "Never too old to make improvements on your health"! It has been such an honor to coach you over the last few years, and we are blessed that you call MHF your home! As requested, here is you Hero Birthday WOD, We hope you love it!

~Love 

Your MHF'ers~


HERO "TILLMAN"

7 RFT

7 Deads #315/#205

200M Sprint

15 Pull-Ups

45 Sec Rest



TUESDAY, NOVEMBER 14th


WARM-UP: 2 Rounds

10 Burpees

10 PVC Pass Through

10 DB Fly


STRENGTH:

Bench

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

(add #1-4 F/ Sept 5th)


MetCon:

7Min AMRAP

15 Push-Ups

75 DU



MONDAY, NOVEMBER 13th


WARM-UP: 3RFT

250M Row

10 Scorpions

6 Plow To Straddle

2 Wall Walk

STRENGTH:

Clean & Jerk

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

(add #2-5 F/ Sept 18th)


MetCon:

2 RFT:

12 Clusters #115/#75

20 Hollow Rocks

12 Ring Dips

20 Box Jumps 24/20



SATURDAY, NOVEMBER 11th


5 RFT

20 Wall Balls #20/#14

20 T2B

20 Burpees

20 Supine Ring Rows



FRIDAY, NOVEMBER 10th


WARM-UP: 2 Rounds

30 Speed Skaters

30 Donkey Kicks

12 Hip Circles (each way)

12 Hip Ext

10 Spiderman Walks

STRENGTH:

Back Squat

5 - 5 - 5 - 5 - 5

*Bonus Set: Max Rep @ 55% final set of 5

MetCon:

4Min AMRAP

7 Front Squat #115/#75

7 KB Swings #55/#35



THURSDAY, NOVEMBER 9th


WARM-UP:

3 Rounds

200M Run

10 PVC Pass Through

1Min Shoulder Band Stretch

STRENGTH:

Bench

5 - 5 - 5 - 5 - 5

(add #3 - 7 F/ Aug 14th)


MetCon:

HERO JT

21 - 15 - 9

Handstand Push-Ups

Ring Dips

Push-Ups



WEDNESDAY, NOVEMBER 8th


WARM-UP:

3 Rounds

300M Row

15 Air Squat

20sec Handstand Hold

STRENGTH:

OHS

3 - 3 - 2 - 2 - 2


MetCon:

10 - 1 OHS #95/#65

1 - 10 Pull-Ups



TUESDAY, NOVEMBER 7th


WARM-UP:

2Min DU

PRE-LIFT WARM UP:

*  Bradford Press 2 x 10

*  Strict OH Press 7 - 7 - 7

STRENGTH:

Push Jerk

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

(add #4-10F/ May 18th)


MetCon:

8Min AMRAP

50 DU

10 STOH #125/#85

30 Hollow Rocks



MONDAY, NOVEMBER 6th


WARM-UP:

15 Star Jumps

10 Inch Worms

10 Spiderman Walks

15 PVC Pass Through

15PCV OHS


STRENGTH #1:

Snatch

2 - 2 - 1 - 1 - 1


STRENGTH #2:

Squat Cleans

2 - 2 - 2 - 2 - 2


MetCon:

For Time

10 Bar Over Burpee

4 Snatch

10 Bar Over Burpee

8 Squat Cleans

#135/#95



SATURDAY, NOVEMBER 4th


15 RFT

6 Pull-Ups

12 Plyo Lunges

4 HSPU

200 Run

12 Russian Twist



FRIDAY, NOVEMBER 3


WARM-UP: 3 Rounds

7 Burpees

10 Strict BB Presses

10 Scorpions

10 Spiderman Walks

#115/#75


MetCon:

25Min AMRAP

500M Row

12 Hang Cleans

15 STOH

18 T2B


BURNOUT:

Max Time - Overhead Bar Hold #45/#35



THURSDAY, NOVEMBER 2nd

ANOTHER 50th BIRTHDAY WOD!


Benching Like A Boss . . .

 . . .Overcoming Her Handstand Fear . . .

 . . . Killing Some Kettlebell Swings . . .

 . . . Deadlifting A Dump Truck . . .

And . . . Tossing Heavy Things Overhead . . .

Dear Fran,

HAPPY 50th BIRTHDAY LADY! 

What an incredible year and a half it has been with you! We have had an absolute blast coaching and getting to know you! You are half of the feisty blond duo, and we love your spicy attitude and contagious giggle. We are honored to get the opportunity to coach you, and are blessed that you call MHF your home. We have witnessed some incredible things out of you over the past year, like getting over your fear of handstands & pull-ups, to your odd love of thrusters, and we have enjoyed every minute of it! We are excited to see what the next year brings, and can't wait to watch you do amazing things! Thank you for allowing us to be on this journey with you! As requested, here is your booty-tastic birthday WOD, we hope you love it, we programed it just for you! We love your face!

~Love, 

Your MHF'ers~


WARM-UP:

400M Run

20 Leg Swings

40 Leg Lifts

10 Leg Circles

10 Plow to Straddle

STRENGTH #1:

Deads

5 x 10 @ 60% 1RM


STRENGTH #2:

BB Step-Ups

5 x 10 (on each leg)


MetCon:

5Min AMRAP

30 Air Squats

20 Hollow Rocks


WEDNESDAY, NOVEMBER 1st


WARM-UP:

750M Row

20 Incline Push-Up

20 Fly

SKILL:

Handstand Walks


STRENGTH:

Incline Bench

12 - 12 - 12 - 12 - 12


CORE:

GHD Sit-Up

5 x 10


MetCon:

7Min AMRAP

15 Push-Ups

15 Box Jumps 24/20