Saturday and Sunday

Sat. May 16.
8-10a: Open Gym

10-11a: Olympic Lifting:
Power Clean + Clean – 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean)
-Tall clean from high hang – 60%x3x4
-Push Press – 70%x5x4

11a-Noon: FREE Team WOD:
2 person teams:
2015 regional team event #7
For time, each athlete moves through stations of:
30-calorie row
Deadlift hold while trailing teammate rows (315 / 205 lb.)
30 strict handstand push-ups
Handstand hold while trailing teammate performs HSPU
30 toes-to-bars
Static hang while trailing teammate performs toes-to-bars
50-foot overhead axle lunge (155 / 105 lb.)
Time cap: 20 minutes

12:30-1:30p FREE Yoga with Virginia!

Sun. May 17.
Look to HCF FB/Members only page for schedule.

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

WOD:
‘Cindy’
AMRAP 20 min:
5 pullups,
10 pushups,
15 squats

Thursday

Crystal finishing the 800m run in the 5:45pm class.

Crystal finishing the 800m run in the 5:45pm class.

WOD:
A. 1 mile run time trial.
Rest 1.5x. Ex: If it takes you 8:00 to run 1 mile, rest for 12 min.
B. 800m. Run time trial.
Rest 1.5x. Ex: If it takes you 3:00 to run 800m, rest 4:30 min.
C. 400m. Run time trial.
*Post cool down/mobility
**Scale these runs as needed to 800/400/200

Wednesday

Jennylynn, Chadd, and Seann knocking out the workout in the 5:45pm class.

Jennylynn, Chadd, and Seann knocking out the workout in the 5:45pm class.

WOD:
For time:
12 min AMRAP:
5 Shoulder-overhead (95,135#) Scale to a weight you can do UB every round. ~80-100% of 1 rm strict press.
10 Toes-Bar
20 Double-unders (60 single unders)

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)