Saturday and Sunday
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
Friday
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.
Thursday
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
Wednesday
“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
Tuesday
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,
Monday
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.
Saturday and Sunday
Sat. April 18. NO classes– Masters Invitational 2015. Come out and support your HCF and other Masters competitors! Sun. April 19. 8:20p- HCF Softball game at Twin Lakes
Saturday and Sunday Read More »
Friday
NO 545pm Class- Masters Invitational Meeting for judges/volunteers. WOD: 400m. Repeats rest 1:30- hold splits within 2-3 seconds continue until split falls off by 5 seconds or more. (min: 4x, max: 8x)
Thursday
WOD: AMRAP 12 min: 6 Deadlifts (155,225#) ~50-60% of 1 rm. 9 Strict pullups *use assistance as needed, try to get these done in as big of sets as possible keeping it to 3’s at the smallest. 18 double-unders *54 single-unders
Wednesday
WOD: A. Back Squat 2-2-2-2-2 Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning. *warmup with back squats for 3-5 reps until they reach 60-65%, then begin working sets. Goal would be to hit 90%+ for a double. B. Tabata Pushups. 20 on x 10 off x 8 rounds.
