Tuesday

SAMSUNG CSC

Marc, an HCF member since 2013,  performing 5×3 backsquats in the 5:45pm class tonight.

WOD:
A. Back Squat 5×3 @ 80% of 1 rm.
*work on speed out of the bottom.
B. Tabata pullups 20 on x 10 off x 8 rounds.

Monday

jacked barbieWOD:
Every 2 min x 32 min: (4 rounds)
1. 16- alternating leg, weighted step ups
2. Easy row- concentrating on stroke rating and breathing.
3. Sled push- walking pace with light-mod load. (alternate between a flat foot push off and a toe pushoff)
4. Crossover symmetry.

Saturday and Sunday

Sat. May 9.
8-10a: Open gym.
10-11a: Olympic Lifting:

-3-Position Snatch – 60%x1x2, 65%x1x2

– Snatch Pull – 85%x5x4

– Snatch Push Press + OHS – 65%x5x2, 70%x5x2

– Good Morning – 25%x6x3 (% of Back Squat)

11a-Noon: FREE HCF team WOD:
2 Person teams:
4 rounds for time of:
15-ft. rope climbs, 2 ascents *If you cannot do Rx Rope climbs, perform 20 ring rows with body as close to parallel to floor as possible.
100-ft. sprint
155/225-lb. squat cleans, 4 reps *Cleans should be heavy but doable in singles
100-ft. sprint

Sun. May 10. Mothers Day- Active Recovery/Rest

Recovery Day
A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday

rest dayWOD:
Every 3 min x 36 min: (3 rounds)
1. alternating turkish getups (light load-GOOD movement)
2. Sled push- walking pace with light-mod load.
3. Single leg hip bridge x 10-12 each side
4. Crossover symmetry.

Extra Credit: Alternating Tabata 20 on x 10 off x 8 rounds:
odd rounds: hollow plank hold.
even rounds: arch superman hold.

Thursday

#TBT Coach Heather even started with push ups from her knees. #hardworkpaysoff

#TBT Coach Heather even started with push ups from her knees. #hardworkpaysoff

WOD:
Every 2 min with a 1 min rest (3 min rounds)
Run 100/200/300/400m.
Pick a distance that you know you can accomplish in 1:30 or less to give yourself 30 seconds of work time each 2 min interval:
Round 1: Run XXX distance, then max reps of pullups in remaining time in the 2 min interval.
Round 2: Run XXX distance, then max reps of pushups in remaining time.
Round 3: Run XXX distance, then max reps of squats in remaining time.
*Repeat this sequence a total of 3 x through/ 27 min. including rest.
*If your not able to keep the same pace on the runs and complete it in 90 seconds or less, scale the run to a shorter distance.

Extra Credit:
Rebuilding the Feet: https://www.youtube.com/watch?v=GUHEVWtBlac
Bottom of foot mash/ Mash outside shins/ Calf mash

Wednesday

5:45 pm class working through their strict pullups

WOD:
For time/quality:
200m. Run, 10 strict pullups*
200m. Run, 8 strict pullups
200m. Run, 6 strict pullups
200m. Run, 4 strict pullups
200m. Run, 2 strict pullups
*(If you struggle with strict pu, work the eccentric movement EVERY rep, if you are good with strict pullups, add weight)

Tuesday

Day 1 of On-Ramp for the month of May!

WOD:
AMRAP 12 min:
Buy In: Beg: 400m. run, int: 600m. run, adv: 800m. Run
With remaining time:
2 power cleans (95/135)
*light enough load that each round of the PC & lunges should be UB.
6 alternating front rack lunges (95/135)
12 toes-bar

Monday

gain trainWOD:
A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

B. Tabata pushups: 20 on x 10 off x 8 rounds
all out efforts on each round
*use a band around the hips attached to the cage if you have issues with keeping body straight/tight.

Extra Credit: Alternating Tabata 20 on x 10 off x 8 rounds:
odd rounds: hollow plank hold.
even rounds: arch superman hold.

Saturday and Sunday

Sat. May 2.
8-10a: Open Gym.
10-11a: Olympic Lifting:
3x: 3 position clean pull pausing at below knee, midthigh, hips + power clean from mid thigh + front squat + jerk.
building to heavy single complex:
clean pull + power clean + front squat + jerk
from a rack:
5x: 2x front squat + split jerk @ 80-85% of what you got to in todays complex

11-12: FREE team WOD.

6p: Graduation/going away party @ Nicks

Sun. May 3.
Schedule TBA. Check Facebook for posts.

Friday

always go to the gymWOD:
A. Front Squat: 2-2-2-2-2
increasing each round to find a heavy double
B. Tabata pushups: 20 on x 10 off x 8 rounds,
all out efforts on each round
*use a band around the hips attached to the cage if you have issues with keeping body straight/tight.