Wednesday 17 October 2018 – On-Ramp Day Two

Hello athletes, today will be the second day of On Ramp for new HWCF athletes so there will be no AM Class today. If you come to workout in the am, please be aware and considerate of the coaches and new folks.

The PM is available for both sessions so, try that out and meet some of your fellow HWCF Warriors! If not, swing in during your lunch break and work on today’s movements. 

Today we have a set of EMOM’s (Each Minute On the Minute). The first will be 12 minutes long and focus on skill work. For this we will take on the Hand Stand Push Up and alternate it with the GHD or Ab Mat situp.

If you are not comfortable with being upside down use this time to get into the extended hand stand against the wall and HOLD IT for 40 seconds or as long as you can. If you find ab mat sit ups ‘easy’, then get to the GHD and build some core strength.

EMOM # 2 will be straight forward strength work where, for 10 minutes, you will do three (3) deadlifts at 75% of your 1RM. This should be doable but you’re going to feel it, so find your weight and move it paying attention to the points of performance.


EMOM#1 12 min
even: 5-10 HSPU
odd:10-15 GHD or ab mat

EMOM#2  10 min
3 Deadlifts @ 75%


Tuesday 16 October 2018 – Taking it overhead!

Today we will be taking the weight back overhead for both pieces of today’s work. First, we will dial in our Push Jerk by working through 5 sets of 3 reps using 60-65% of our 1RM. This is the last day in this training cycle we will use weights this low, so as always, focus on your movement and nail the mechanics of the lift.

Points of Performance to remember: Full grip on the bar with elbows slightly in front of the bar; Dip and Drive the bar from the front rack to over head straight up; move your head out of the way of the bar path; Catch the bar in a partial squat over head; Lock out the elbows; Stand up.

Once you finish your Push Jerks, get ready for the WOD which is a couplet on a descending rep ladder for time. The two movements are the Sumo Deadlift High Pull and the Push Press both at 75/55 for RX weight. This should be a fast, snappy WOD so find a weight that allows YOU to push through big sets. As you set up, if your chosen weight doesn’t allow you to do 10 unbroken push press, then it’s too heavy.

Now, life is short, so get in there and have some fun with it but don’t make it easy. You’re too good for that.


Push Jerk 5×3@ (60-65%)

WOD: 21-18-15-12-9

Sumo deadlift high pull (75/55)
Push Press (75/55)



Monday 15 October 2018


Strength will be a full cleans while the metcon will be powers.

Get ready for that heart rate to go up and that breathing to be heavy.

Coach Mike is much better are writing these than Coach Steve E is.

Clean 6×3 @ 65%

3 Rounds for Max Reps (15 min Total)

Power Clean for 30 sec rest 30
Power Clean 23 sec rest 35
Power Clean 20 sec rest 40 sec
Power Clean 15 sec rest 45
Power Clean 10 sec Rest 50

no rest between rounds

(weight 155/105)



Friday 12 October 2018

It’s Friday and let’s keep working for the weekend by pushing through some front squats and an AMRAP.

Today’s strength work will focus on the Front Squat for 5 sets of 5 reps at 65-70% of your 1RM. Keep the movement consistent and unbroken. A few key points to keep in mind: Keep your chest up and elbows high, focus on completing a full squat (or as absolutely low as you can go), Keep the heels flat on the ground.

Finish that strong, clean up your bar, get some water and get ready to push through the four movements in today’s WOD. For 11 minutes, complete as many rounds as possible of 30 Double Unders, 7 Toes to Bar, 7 DB Front Rack Squats (50/35), and 7 DB Push Presses (50/35).

Get it done and have a great weekend!

HWCF 0615 paying the man


Front Squat 5×5 @65-70%


30 Double Unders (60 singles)
7 Toes to Bar
7 db squats (50/35)
7 db pushpress (50/35)

Thursday 11 October 2018 – A fitness extravaganza!

It’s Thirsty Thursday at HWCF so be sure and bring your water bottle, This ones going to make you sweat. Thank you Coach Rachel!

We will start of this fitness extravaganza with some specific skill work in a 10 minute EMOM focusing on Muscle Ups and Dips. If you don’t have these movements, don’t worry, we’ll find you a scale to push you right out of your comfort zone.

Once we get through that first 10 minutes of awesomeness, we’ll get right into the WOD which is a simple 5 rounds completed in 19 minutes with a built-in minute of recovery/rest each round, so get after it.

The movements are wallballs (20/14), dumbbell snatches (50/35), and max cal bike, followed by the one minute of rest. Plan your ‘stations’ for fast transitions because your score is your total number of reps and calories at the end. Also, I’d grab some chalk to keep score if I were you!


10 min alternating EMOM
odd: 1-5 muscle ups (bar, ring, scale)
even: 10-15 dips


5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest