Saturday and Sunday
Saturday Jan. 30. 8-10a: Open Gym. 9a: CF Kids 930a: Mobility 10a: CF Light 10a: Olympic lifting: clean and jerk 11a: FREE HCF members team WOD. Sunday Jan. 31. Gym Closed- REST DAY!
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January 2016
Friday
WOD: A. Snatch skill work B. EMOTM x 10 min: 1 snatch pull + 1 below knee snatch* can be power or full + 1 overhead squat *add weight EOM. Goal is to go heavier than Thurs. Jan 21.
Thursday
WOD: Open WOD 11.5 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg) *scaled 100# 10 Toes to bar 15 Wall balls (20lbs to 10′ target) *scaled 20# to 9′ WOMEN – includes Masters Women up
Wednesday
WOD: Toes-Bar progressions, adding on from prior weeks work: A. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings B. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar C. Strict toes-bar with spot: https://www.powermonkeyfitness.com/videos/bar-dynamic/strict-toes-bar-spot D. Alternating Tabata: 20 on x 10 off x 8 (4 min) Hollow Hold: https://www.powermonkeyfitness.com/videos/core-abs/hollow-hold Arch Hold: https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-holds
Tuesday
WOD: A. Deadlift EOMOTM: After warming up: 50/60/70%x8+ Min 1: 50% x 8, Min 3: 60% x 8 Min 5: 70% x 8+ (as many as possible) *% based off 3rm from prior cycle. B. Tabata Russian KB swings; 20 on x 10 off x 8, post H/L/Total *go as heavy as you can with
Monday
WOD: ‘Nutrition Challenge Fitness Test’ Fight gone bad style: 3 rounds, 5 min each with 1 min rest between rounds for max reps: 1. Box jumps (24/20”) *scale to step ups if needed 2. Power Cleans (95/65#) *scale to 65/45 3. Double-unders 4. Front Squats (95/65) *scale to 65/45 5. Burpees Rest 1 min.
Saturday and Sunday
WOD: Saturday Jan. 23. In-house Throw down/Fundraiser! BE THERE! Sunday Jan. 24. Gym Closed- REST DAY!
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Friday
WOD: In teams of three, complete 3 rounds for time of: Row 1000 Meters 90 Double-Unders 60 Power Cleans (95/65 lbs) 45 Box Jumps *Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned
Thursday
WOD: A. Snatch skill work B. EMOTM x 10 min: 1 high hang snatch + 1 below knee snatch *can be power or full *add weight EOM. Goal is to go heavier than Tues.Jan5.
Wednesday
WOD: 15.4: Complete as many reps as possible in 8 minutes of: 3 handstand push-ups *Scaled: utilize downdog pushup/ box/ 1-2 abmat as needed 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9
