Thursday

#tbt January 18, 2011: Paul Williams was with HCF when we only hosted park workouts. He's been a motivation and inspiration to all the 6am-ers ever since!

#tbt January 18, 2011: Paul Williams was with HCF when we only hosted park workouts. He’s been a motivation and inspiration to all the 6am-ers ever since!

“I love the phrase “you become like the 5 people you are around the most, so chose them wisely.” It is a constant reminder to evaluate the type of people I chose to associate with. Some friendships are straight toxic, whether it be the type of person they bring out in you or the situations in which they put you. Toxic is toxic. There isn’t a recommended dose of toxins. “Oh yeah, can I get three drops of bleach in my bourbon on the rocks, please?” yeah…no.”
Surroundings

WOD:
LuRong Paleo Challenge WOD #3
11 Min AMRAP
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:
Wall Balls
Box Jumps
Deadlifts

Men’s Movement Details

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Women’s Movement Details

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

 

Wednesday

WOD:
A. Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Russian KB swing x 20
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B. Alternating Tabata 20 on x 10 off x 8 rounds
Handstand hold (box, wall, free standing)
active bottom squat
static chin over bar/ring hold

Tuesday

Shaun says burpeesWOD: (LuRong Paleo Challenge WOD 2)
9 Min AMRAP:
Complete as many reps of possible in the time limit of the following movements:
Ground to Overhead (G2OH)
Bar Facing Burpees

MEN’S Movement Details

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

WOMEN’S Movement Details

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

 

Monday

“We love seeing the improvement and the confidence it brings to athletes as they realize that they are capable of so much more then they used to be. Why do we test and retest? To realize our potential and build a better you!”
Why Do We Retest?

WOD:
(6 week cycle re-test)
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front Squat (max load)
Pull-ups (max reps)
1,000 meter Row (fastest time)
see previous results here

Friday

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them.” Bruce Lee

WOD:
For time:
50 deadlifts (75,115#)
50 walking lunges (25 per leg)
40 back squats (75,115#)
40 toes-to-bars
30 power cleans (75,115#)
30 burpee box jumps (20,24”)
20 thrusters (75,115#)
20 triple-unders (40 double-unders, 60 single-unders)