Sat. 8. 8-10a: Competitor training. 10a: Oly lifting- Snatch work 11a: Team WOD: Amrap 20 minutes, relay style: 5 Front Squats (95#,135#) 7 Bar facing burpees 60 ft Farmer’s Carry (53#, 70#) Sun. 9. possible open gym at 4pm/CWOD makeup.
Saturday and Sunday Read More »
WOD: A. Three sets of: Push Press x 3-5 reps (light-moderate loading- GOOD positioning) Rest 2 minutes B. Three sets for max meters/reps of: 2 Minutes of Rowing Rest 60 seconds 2 Minutes of 95/135 lb Ground to Overhead Rest 60 seconds
“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” -Vince Lombardi
As members of HCF you get a program that actually makes sense due to the time, effort and commitment I (Shaun) have put into learning and growing through movement and programming to better your overall fitness to build a strong individual and community of athletes. Each 6 weeks my goal as the head trainer/programmer is
6 Week programming Cycle Read More »
WOD: A. Four sets of: Barbell Floor Press x 8-10 reps @ light-moderate loads (no more than 90-100% of 1 rm strict shoulder press) Rest 45 seconds Ring Rows x 8-10 reps Rest 45 seconds Single-Leg Hip Bridge x 8-10 reps each leg Rest 45 seconds B. Complete as many Burpees as possible in 3
WOD: Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (35,53#) 400 Meter Run (scale run as needed to have enough time to at least attempt a few DU) Double-Unders x Max Reps Rest 3 minutes between sets
“Our bodies don’t know that by being stronger and faster and leaner, the likelihood of illness, disease, and injury drop dramatically. Our bodies only know that it hurts like hell getting there. It takes supreme physical and mental fortitude and an unflinching, genuine ambition to overcome these hurdles. Most of us lack this and it
Sat. 1. 8-10a: Competitor training. 10a: Oly lifting- Snatch 11a: Feb. Bring a friend WOD! Sun. 2. open gym at 3:45-4:45pm/CWOD makeup.
