Saturday and Sunday

Sat. April 4. HCF Habitat Build Day

Open Gym 8-11am.

Olympic lifting 10-11am.

NO Team WOD today.

Sun. April 5.


Gym Closed- Active Rest day!

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

nap time broWOD:
Alternating Tabata, 20 on x 10 off
odd rounds: floor-shoulder-overhead ‘Grace’ (95,135#)
*goal with these rounds are to keep the same # of reps,
but move entire 20 seconds.
even rounds: plank hold

Thursday

bar mathWOD:
A. Snatch skill work for todays session:
B. EMOM x 10 min:
1 Sn. pull (floor)+ 1 Sn. (below knee) + 1 OHS
(increasing weight each min/2 min)

Extra Credit:
EMOM x 10:
odd: 10 strict dips,
even: 10 strict toes-bar/rings

Wednesday

april foolsWOD:
A. Front Squat (pause for 3 seconds):
5 rounds x 3 reps
beginning around 55-65% of 1 rm and increasing by feel each round.
(goal is to hit 5# heavier than 2 weeks ago for each working set)
(rest 2-3 min between each work set)

see previous results here

B. Kipping pullup skill: 1 & 2.

http://gymnasticswod.com/content/kipping-pull-progression

http://gymnasticswod.com/content/blocking-movement-quality-pull-ups

C. Tabata Pull-ups.
20 on x 10 off x 8 rounds.
Record highest and lowest score.

Tuesday

“The concept of food as a treat is baked into our society. I’m not immune to this concept and, before I learned to love lifting iron for the sake of how it made me feel (versus the way it made me look), I was much more of an outcome-motivated gal. I was in that gym thinking that an extra set of this or more time doing that allowed me to eat more. I was earning my food in the gym. But those days are gone now.”
Don’t Earn Your Food in the Gym

WOD:
Every 2min x 32 min.
(4 Rounds)

1. Sled Pushes:
light-moderate load walking pace, but moving the entire 2 min.

2. Crossover symmetry:
1-3 movements x 5-8 reps of each.

3. Unbroken Heavy Russian KB Swings:
30-45 seconds (fluid swings with each breath)
*walk remainder of 2 min.

4. Farmers Carry:
width of room, rest at each width of room- mod-heavy load KB.

Monday

How to dress for your shapeWOD:
A. Clean & Jerk skill

B. EMOM x 10 min:
1 Cln. pull (floor)+ 1 Cln. (below knee) + 1 Split jerk
(increasing weight each min/2 min)

Extra Credit:
EMOM x 10:
odd: 10 GHD/straight leg ab-mat situps,
even: 5 strict pullups: 1st round overhand, 2nd: underhand, 3rd: narrow, 4th switch, 5th switch.