10/12/15

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Congrats to Pete B., Sarah P., and Alexa on finishing the Chicago Marathon yesterday! Your HWCF family is so proud!

Reminders:
  • Foundations Class meets this Saturday at 9AM!
  • Yoga is cancelled this Sunday, 10/18.
Strength:

Back Squat: 20RM*
*If you got less than 15 reps last week – reduce the weight by 5-10#
*If you got 15-19 reps last week – keep the weight the same
*If you got all 20 reps last week – increase the weight by 5-10#

Conditioning:

For Time –
3 Rounds:

  • 7 HSPU (Scale = 15 Push Ups)
  • 15 Pull Ups

then,

  • 20 Clean & Jerks (135/95)
  • 30 Burpees

(15 min cap)

10/11/15

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Good luck to Pete B (bib# 19205), Sarah P (bib#35530), and Alexa who are running the Chicago Marathon!
 
Open Gym today from 10AM – 12PM!
Yoga meets today at 12:30PM!

10/10/15

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Reminders:
  • Olympic Lifting meets today at 12PM
Strength:

Find 1RM OHS

Conditioning:

“Nancy”
5 Rounds:

  • 15 OHS (95/65)
  • 400m Run

10/9/15

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Strength:

A1. RDL @ 40×0 tempo: 5×5 (min rest)
A2. Strict Press: 5×5 (1 min rest)

Conditioning:

12 min AMRAP:

  • 5 Muscle Ups (scale = 10 Pull Ups)
  • 20 KBS (70/55)

10/8/15

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Reminders:
  • Olympic Lifting meets tonight at 6:30PM
  • All class times on Thursdays are Open Gym. You can use the day as a make up day, or work on skills with a coach
Thursday’s Skill:

Double Unders – “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • UB Double Unders

10/7/15

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Strength:

Find a 3RM Hang Clean

Conditioning:

5 Rounds:

  • 5 Deadlift (185/125 or 75-80% of your 3RM Hang Clean)
  • 5 Hang Power Cleans
  • 5 Front Squat
  • 5 Burpee Over Bar

10/6/15

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Strength:

A1. Bench Press: 5×5 (1 min rest)
A2. Pull Ups: 5×5 (1 min rest)
*Try to keep the same weight across the board for all sets

Conditioning:

In 8 minutes:

  • 20 STO (135/95)

then,
AMRAP:

  • 15 Double Unders
  • 7 TTB

10/5/15

Strength:

Back Squat: 20RM*
*If you got less than 15 reps last week – reduce the weight by 5-10#
*If you got 15-19 reps last week – keep the weight the same
*If you got all 20 reps last week – increase the weight by 5-10#

Conditioning:

For Time:

  • 800m Plate Carry (45/25)
  • 60 KBS (55/35)

10/4/15

Open Gym today from 10AM – 12PM!
Yoga is  cancelled today.

10/3/15

Reminders:
  • Foundations Class meets today at 9AM!
  • Olympic Lifting meets today at 12PM!
  • Yoga meets on Sunday at 12:30PM!
Conditioning:

Fight Gone Bad
Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)