OCTOBER WOD
Workout Of the Day


TUESDAY, OCTOBER 31st


WARM-UP:

2Min Max DU


PRE-LIFT WARM-UP: 2Rounds

10 Bradford Press

15 Air Squats

15 Wall Balls #20/#15


STRENGTH:

Thrusters

3 - 3 - 2 - 2 - 1


MetCon:

5 RFT *

50 DU

12 Thrusters #95/#65

15 Sit-Ups

* 1Min Rest after Each Round



MONDAY, OCTOBER 30th


WARM-UP: 3 Rounds

30 Bench Overs

12 Lat Activation

12 Scapular Retraction

STRENGTH #1:

Mixed Grip Pull-Up

5 x 5


STRENGTH #2:

Comando Pull-Up

5 x 5 


STRENGTH #3:

Pull-Up Hold w/ 3secNegative

5 x 3


MetCon:

For Time *

100 KB Swings #55/#35

*At the top of EVERY minute, do 5 Burpees


SATURDAY, OCTOBER 28th


OPEN GYM STYLE TODAY!

Come hit a WOD you missed this week . . . 

OR . . .

A Pick Your Poison MetCon



FRIDAY, OCTOBER 27th


WARM-UP:

Max Cal Row in 4Min


Pre-Lift Warm-Up: 2 Rounds

5 Hang Power Snatch

5 Snatch Balance

5 Sotts Press

5 OHS


STRENGTH #1:

OHS

3 - 3 - 3 - 3 - 3

(add #3-8 F/ July 17th)


STRENGTH #2:

Snatch

2 - 2 - 2 - 2 - 2

(add # 1-5 F/ Sept 6th)


MetCon:

4Min AMRAP

4 SDHP

6 Hang Power Clean

8 OHS

*#75/#55



THURSDAY, OCTOBER 26th


5Min Rounds X6

Complete 25 Box Jumps 24/20

In the Remaining Time Complete As Many Rounds As Possible Of:

  • 7 Pull-Ups
  • 7 Push-Ups



WEDNESDAY, OCTOBER 25th


WARM-UP: 2 Rounds

20 Bench Overs

25 Donkey Kick

20 Fire Hydrant

20 Hip Ext


STRENGTH:

Back Squat

7 - 7 - 7 - 7 - 7 

(Add #3-7 F/ Aug 22nd)


MetCon:

1 RFT

15 Front Squats

25 Hollow Rocks

35 Back Squats

*#115/#75



TUESDAY, OCTOBER 24th


WARM-UP:

2min DU

20 Scorpions

10 Plow to Straddle

3 Wall Walks


STRENGTH WARM-UP #1:

Bradford Press

7 - 7 - 7


STRENGTH WARM-UP #2:

Hang Power Cleans

2 - 2 - 2 


STRENGTH:

Clean & Jerk 

3 - 3 - 3 - 3 - 3


MetCon:

For Time - 

C & J* 5,  4,   3,   2,   1

DU    50,  40, 30, 20, 10

*@ 70% Final set of strength



MONDAY, OCTOBER 23rd


35Min AMRAP:

500M Row

30 KB Swings #55/#35

20 T2B

20 Burpees



SATURDAY, OCTOBER 21st

DOUBLE BIRTHDAY CENTURY WOD


Dear Annette & TJ,

You two are an absolute HOOT, and we love the qwerks that each of you bring to our family! Annette, we are highly entertained by your random knowledge of EVERYTHING, sassy sense of humor and quick wit! And TJ, we love your never failing positive attitude, contagious laugh, and shared OCD tendencies. Each of you brings a little something special to our crazy clan, but as a duo, the awesomeness that you bring is unmatched! We are honored that you call MHF your home, and that you have entrusted us to coach both of you through individual injuries and ailments. We are incredibly blessed that we get to celebrate the 50th birthday milestone with BOTH of you! This birthday wod was programmed with both of you in mind, we love you to pieces, and hope you love the wod!

~Love,

Your MHF'ers~


PARTNER WOD!

FOR TIME:

100 DU

100 Wall Ball #20/#14

100 Pull-Ups

1 Mile Run

100 HSPU

100 Hollow Rocks

100 KB SDHP #70/#55

100 Bar Dips


*Only one partner working at a time



FRIDAY, OTOBER 20th


STRENGTH #1:

Push Press

2 - 2 - 2 


STRENGTH #2:

Split Jerk

3 - 3 - 3 - 3 - 3


STRENGTH #3:

Reverse Grip Bench

4 x 20


STRENGTH #4:

Skullcrusher

4 x 20


MetCon:

5Min AMRAP:

3 STOH #155/#105

9 Box Jumps 24/20



THURSDAY, OCTOBER 19th


WARM-UP:

1 Round:

15 Star Jumps

20 Leg Swings

15 Scorpions

10 Plow to Straddle


FOR TIME:

200 Back Rack Lunges #75/#55

100 "V"-Ups

50 Burpees

100 Deads #135/#95



WEDNESDAY, OCTOBER 18th


WARM-UP:

2 Rounds

200M Run

8 Lat Activation (with 5 sec hold at top)

10 Lat Pull-Over

STRENGTH #1:

Corn Cob Pull-Up

7 x 4


STRENGTH #2:

Chin-Up

6 - 6 - 6 - 6 - 6 - 6 - 6

(Add #2-6 F/ Aug 23rd)

STRENGTH #3:

KB Bent Over Row (Close & Wide)

7 x 10


MetCon:

For Time

10 Muscle-Ups

400M Run

15 KB Swings #70/#55



TUESDAY, OCTOBER 17th


WARM-UP:

500M Row

7 Push-Up Hover Hold (5 sec)

10 Incline Plyo Push-Up


STRENGTH:

Bench

2 - 2 - 2

(add #4-10 F/ June 6th)


ACCESSORY:

Incline Plate Press

3 x 20


MetCon:

3Min AMRAP

12 Push-Up

24 Stick Jumps



MONDAY, OCTOBER 16th


COACH IS BACK, AND CAN'T WAIT TO SEE ALL OF YOU! 

FULL CLASS SCHEDULE RESUMES TODAY!

WARM-UP:

3Min DU


PRE-SQUAT WARM-UP:

2 Rounds

30 Donkey Kicks

20 Fire Hydrants

20 Kneeling Squats


STRENGTH:

Back Squats

2 - 2 - 2 - 2 - 2 


MeCon:

For Time

Back Squat 21-18-15-12-9-6-3

Wall Walk 3

*#105/#75


REMINDER, COACH OUT OF TOWN!

PLEASE NOTE THE MODIFIED CLASS SCHEDULE:

Class Times For the Following Days Are As Follows:

5:15am, 5:30pm & 6:30pm

Wed Oct 4th

Fri Oct 6th

Mon Oct 9th

Wed Oct 11th

Fri Oct 13th


PLEASE WELCOME COACH JASON!

While Coach is out of town, Jason has been gracious enough to come in and hold a modified schedule for all of you! Most of you know him as "Shelly's Silver Fox", but for the next week, he will be your Fearless Leader. Please be sure to give him a BIG THANKS for offering his time to all of you! 



MONDAY, OCTOBER 2nd


WARM-UP: 5 Rounds

12 Lat Activation

6 Burpee


STRENGTH #1:

6 Count Pull-Up

5 x 5


STRENGTH #2:

Bench

Find 2RM


STRENGTH #3

Sled Pull

5 x 100ft


MetCon:

6Min AMRAP

10 Pull-Up

10 Push-Up