SEPTEMBER WOD

SEPTEMBER SWIM WODS:

Saturday Sept 16th

Saturday Sept 23rd

1 - 3pm at Golden Rec



SATURDAY, SEPTEMBER 30th


You Choose . . . 


Select a WOD that you missed this week . . .


OR . . . 


25Min AMRAP:

50 Air Squat

50 Bench Overs

25 Ring Rows

50 Russian Twist



FRIDAY, SEPTEMBER 29th


WARM-UP: 3 Rounds

20sec Handstand Hold

8 Wall Ball Shoulder Shots

12 KB Swing


STRENGTH:

OH Press:

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


ACCESSORY #1:

Landmine Press

3 x 20


ACCESSORY #2:

Plate Rotation

3 x 20


MetCon:

6Min EMOM

3 HSPU

6 Box Jump 20/24

9 T2B



THURSDAY, SEPTEMBER 28th


WARM-UP: 2 Rounds

30 Donkey Kick

20 Banded Side Steps (each side)

15 Hip Extension


STRENGTH #1:

BB Step-Up into Reverse Lunge

5 x 15 (on each leg)


STRENGTH #2:

Bulgarian Split Squat

5 x 20 (on each leg)


MetCon: *

3Min AMRAP

Max Rep Front Rack Lunge #75/#55

*Every time you drop the bar, do 15 DU



WEDNESDAY, SEPTEMBER 27th


WARM-UP:

750M Row


STRENGTH #1:

Incline Bench

15 - 15 - 15

STRENGTH #2:

Reverse Grip Bench

3 x 15


STRENGTH #3:

Scullcrusher

3 x 12


STRENGTH #4:

Tricep Kickback

3 x 15


MetCon:

Tabata Couplet (8 Rounds)*

Push-Ups

Stick Jumps

*20sec of Push-Ups, 10sec REST, followed by 20sec of Stick Jumps



TUESDAY, SEPTEMBER 26th


WARM-UP: 3 Rounds

8 Burpee

12 Lat Activation

10 Scorpions


STRENGTH:

Plate Pull-Over

3 x 20


MetCon:

BENCHMARK!!!!


"NICOLE" *

20Min AMRAP

Max Rep Pull-Ups

400M Run

*Everytime you come off the bar, hit the run . . . . Score = # of Pull-Ups



MONDAY, SEPTEMBER 25th


STRENGTH:

OHS

5 - 5 - 3 - 3 - 3 - 2 - 2 

(Add #4-10 F/ March 30th)


MetCon:

10 - 1 OHS 

1 -10  BB SDHP

#95/#65



SATURDAY, SEPTEMBER 23rd



* * * PICK YOUR POISON! * * * 



FRIDAY, SEPTEMBER 22nd


WARM-UP: 2 Rounds

25 Donkey Kick

20 Leg Lift

20 Hip Bridge


WARM-UP STRENGTH:

Kneeling Squat

10 - 10 - 10


STRENGTH:

Back Squat

3 - 3 - 3 - 3 - 3


Metcon:

2RFT

50 Air Squat

25 Plank Rotaion



THURSDAY, SEPTEMBER 21st


WARM-UP #1:

Behind The Neck OH Press

5 - 5 - 5


WARM-UP #2:

Snatch Balance

2 - 2 - 2 - 2 - 2


STRENGTH:

Hang Power Snatch

3 - 3 - 3 - 3 - 3 

(Add #1-5 F/ Aug 24th)


MetCon:

5Min AMRAP

6 Hang Power Snatch #115/#75

12 Box Jumps 24/20



WEDNESDAY, SEPTEMBER 20th


7 RFT *

4 Thrusters #95/#65

6 Pull-Ups

8 KB Swings #55/#35

10 DU


* Each Round Consists of 3 Cycles Through The Circuit For Time.

2 Minute Rest Between Rounds


TUESDAY, SEPTEMBER 19th


STRENGTH #1:

Deads

5 - 5 - 5 - 5 - 5

(Add #1-5  F/ Aug 30th)

STRENGTH #2:

Bench

2 - 2 - 2 - 2 - 2


MetCon:

Buy-In: 

1Min Max Push-Ups

. . . THEN. . .

3Min AMRAP* of Max Rep Deads #165/#115

*Everytime the bar drops, Do 5 Bar Over Burpees


MONDAY, SEPTEMBER 18th


STRENGTH:

Clean & Jerk

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

(Add #2-7 F July 21st)


MetCon:

3 RFT

4 C & J @ 70% final set of strength

12 T2B

400M Run



SATURDAY, SEPTEMBER 16th


FOR TIME:

25 Burpees

50 KB Swings #70/#55

100 Hollow Rocks

200 DU

300 Walking Lunges


* * * SWIM CREW * * * 

1pm - 2:30: Katy, Nikky, Barb



FRIDAY, SEPTEMBER 15th


WARM-UP:

Lat Avtivation

3 x 15


STRENGTH #1:

6 Count Pull-Up

10 x 3


STRENGTH #2:

Supine Ring Row

10 x 10

MetCon:

3RFT

5 MU

50 Stick Jumps



THURSDAY, AUGUST 14th


STRENGTH:

Push Press

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

(Add 2-7 F/ July 10th)

ACCESSORY:

Plate Press w/ Overhead Raise

3 x 20


ACCESSORY #2:

Upright Row

3 x 15


MetCon:

11Min AMRAP

200M Run

10 HSPU



WEDNESDAY, SEPTEMBER 13th


STRENGTH #1:

Front Squats

2 - 2 - 2 - 2 - 2


STRENGTH #2:

Deads

2 - 2 - 2 - 2 - 2


MetCon:

6Min AMRAP

9 Deads

3 Front Squats

7 K2E

#145/#105



TUESDAY, SEPTEMBER 12th


STRENGTH:

Incline Bench Press

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


ACCESSORY #1:

Reverse Grip Bench

3 x 12


ACCESSORY #2:

Incline Palms In - DB or Plate Press

3 x 20


MetCon:

30Sec Hinge Push-Up

90Sec Box Jump 24/20

60Sec Push-Up



MONDAY, SEPTEMBER 11th

Starting the week off with a Birthday WOD!


Dearest Barb,

Lady, WE LOVE YOU! We are absolutely thrilled to be celebrating another year with you, and birthday WOD #5! You bring us such joy, and we are blessed to have had the opportunity to coach you over the past 9 years! We love your youthful spirit, and that you are always up for an adventure. Class wouldn't be the same with out you singing along to every song on the Aerosmith station and doing a little dance during the metcon, and we simply couldn't have a swim wod without you! We have enjoyed many years of laughs with you, and we look forward to MANY more! We love you to the moon, and hope you love your birthday WOD, HAPPY HAPPY BIRTHDAY!

~Love,

Your MHF'ers~


Come Throw Down At

Barb's Birthday Playground

Obstacle Course WOD Today!



SATURDAY, SEPTEMBER 9th


35Min AMRAP

50 OHWL #45/#25

50 Hollow Rocks

50 KB Swing #55/#35

500M Row



FRIDAY, SEPTEMBER 8th


* * * HEADS UP MHF'ers * * *

In order to avoid the crowd & traffic due to the Arvada Harvest Festival this weekend, we are moving Fuzzy Friday to R Tacos off 64th & Ward.


STRENGTH #1:

OH Press

5 - 5 - 5


STRENGTH #2:

Push Jerk

3 x 5 @ 70%

3 x 3 @ 80%

3 x 2 @ 90%

MetCon:

3Min AMRAP:

15 STOH #95/#65

30 DU



THURSDAY, SEPTEMBER 7th


STRENGTH:

Back Squat

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


ACCESSORY #1:

Glute Ham Raise

3 x 20

ACCESSORY #2:

BB Step-Up

3 x 15

MetCon:

For Time -

Front Squat *       10, 8, 6, 4, 2

Burpee                  5, 4, 3, 2, 1

*#115/#75


WEDNESDAY, SEPTEMBER 6th


WARM-UP:

As A Circuit - 3 Rounds, Increasing Ladder

5 reps Sotts Press

7 reps Snatch Balance

9 reps OHS

STRENGTH:

Snatch

2 - 2 - 2 - 2 - 2

(Add #2-7 F/ July 17th)


MetCon:

9Min AMRAP:

5 Snatch @ 70% Final set of strength

15 Pull-Ups

10 Box Jumps 24/20



TUESDAY, SEPTEMBER 5th


Incredible weekend of adventures in Silverton!


SKILL:

Strict T2B

7 x 3

STRENGTH:

Bench

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

(Add #1-5 F/ July 25th)

ACCESSORY:

Dips w/ a 3 sec negative

5 x 5

MetCon:

5 RFT

10 Push-Ups

30 Stick Jumps


MONDAY, SEPTEMBER 4th

9AM CLASS ONLY

Happy Labor Day MHF'ers!



30Min AMRAP for Load & Rounds *

10 Wall Balls #20/#14

8 Deads

6 HSPU

400M Run

2 Power Cleans

* Increase Load of Deads & Cleans Every Round