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By

Jenna Tieman

Saturday & Sunday

10am. Kipping pullup and butterfly workshop $10 10am. Olympic lifting class 1 for $15 or 4 for $40 11am. Celebratory WOD! HCF is 6 years old today!...
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Friday

For time: (15 min cap) 30 strict muscle-ups https://www.powermonkeyfitness.com/videos/rings-mu-strict/strict-muscle-progressions *scale to ring thing/banded sit position/strict pullup-dip, as needed.

Thursday

5 rounds, each for time, of: Run 800 meters Rest 3 minutes Post time for each interval *scale to 600/400m. as needed. Goal time frame...
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Wednesday

10 rounds for quality: Deadlift, 3 reps (shoot for 75%+ of your 1rm for ALL 10 rounds if possible) 1 Back tuck “Back Tuck Progressions”...
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Tuesday

21-18-15-12-9-6-3 reps for time of: 35-lb. dumbbell burpee / hang squat clean / thrusters Pull-ups

Monday

 Front squat 1-1-1-1-1-1-1-1-1-1 reps *building to todays heaviest single. “Why squat? The squat is a vital, natural, and functional component of your being. In the...
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Saturday and Sunday

10a: Weightlifting: Power clean – 75% x 2 x 5 Clean pull – 95% (of clean) x 3 x 3 Snatch balance – max for...
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Friday

A. Clean and jerk skill work/loading B. rope climb skill work/scaling 5 rounds for time of: clean and jerk (155/105#) 10 reps legless rope climb,...
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Thursday

A. split jerk/foot position skill work B. Split jerk 3-3-3-3-3-3-3

Wednesday

Gymnastics skill development: A. Pistol progressions 1. http://gymnasticswod.com/content/pistol-progression-pt1 2. http://gymnasticswod.com/content/pistol-progression-pt2 3. http://gymnasticswod.com/content/pistol-progression-pt3 4. http://gymnasticswod.com/content/pistol-progression-pt4 B. strict toes-bar progressions https://www.powermonkeyfitness.com/videos/bar-dynamic/strict-toes-bar-spot