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.