WOD: Every 3 min x 36 min: (3 rounds) 1. Alternating step ups holding 1 KB in goblet position. (20 steps total) 2. Sled push- walking pace with light-mod load. 3. Crossover symmetry. 4. KB farmers carry. light-mod load, resting bells at each width of room.
WOD: 30 min clock: Beg: Every 90 seconds until you cannot complete the work or 30 min complete: 5 pullups, 10 pushups, 15 squats Int: Every 2 min until you cannot complete the work or 30 min complete: 10 pullups, 15 pushups, 20 squats Adv: Every 3 min until you cannot complete the work or
WOD: On B-Line trail as a class, between start of trail (Rogers) and end of trail (Fairview) Sprint/walk intervals. With an on going 10 min clock, class will sprint from one lamp post to the next, and then walk from that lamp post to the next, then sprint to the next post, then walk… continuing
Congratulations GLOC girls on a successful weekend! WOD: Alternating EMOM x 12 min: Odd min: 5 deadlifts (60-70% of 1 rm), 15 double-unders Even min: 5 Box Jump (tall), 10 Russian KB swings (53,70) go heavier than usual Extra Credit: EMOM x 10: odd min: 5 strict pullups*. even min: 5 strict dips *overhand, underhand,
Sat. April 25. NO classes- GLOC in Carmel, IN. Come support your HCF ladies! Get your spectator tickets here Location: 16708 Southpark Dr. in Westfield In 46074 Sun. April 26. Schedule TBD
Saturday and Sunday Read More »
WOD: 3 rounds for time: 400m. Run 21 Wallballs (14# 9′, 20# 10′) Extra Credit: EMOM x 10: odd min: 5 strict pullups*. even min: 5 strict dips *overhand, underhand, narrow overhand, switch, switch.
WOD: A. Back Squat 5-5-5-3-3-3-2-2-2 On sets of 5 shoot for working weight of 75-80% on all 3 sets. On sets of 3 shoot for working weight of 80-85% on all 3 sets. On sets of 2 shoot for working weight of 85-90% on all 3 sets. B. Tabata pullups. 20 on x 10 off
“Taking a recovery day doesn’t mean you are to do absolutely nothing. The point of a recovery day is to recover from your training in not only the physical aspect, but also as a much-needed mental break…..Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the
WOD: Use Data from last week. “Barbara-ish” Beg: 5 rounds, each for time, with exactly 3 min rest between rounds. 5 pullups, 10 pushups, 15 situps, 25 squats Int: 5 rounds, each for time, with exactly 3 min rest between rounds. 10 pullups, 20 pushups, 30 situps, 40 squats Adv: 5 rounds, each for time,
WOD: Run intervals: Whatever your test workout run distance was last week. Run that distance x 3-6 rounds with 3 min rest between intervals. Your pace should be 90+% effort, while still trying to keep your split times with 3-5 seconds.
