WEEK OF 03/26/2018

WARM-UP FOR 5 MIN.

CARDIO BLOCK-

2 min. + 15 2-handed swing

2 min. + 15 2-handed hi-pull

2 min. + 15 2-handed overhead swing

BLOCK 1:

5 clean/press and 1 get-up RIGHT

5 clean/press and 1 get-up LEFT

REPEAT X 3

REPEAT CARDIO BLOCK-

BLOCK 2:

5 snatch and 1 get-up RIGHT

5 snatch and 1 get-up LEFT

REPEAT X 3

REPEAT CARDIO BLOCK-

BLOCK 3:

5 press and 1 get-up RIGHT

5 press and 1 get-up LEFT

REPEAT X 3

FINISHER-

2 min. + 5 2-handed swing, 5 2-handed hi-pull and 5 overhead swings

5 press and 1 get-up R/L

5 clean/press and 1 get-up R/L

5 snatch and 1 get-up R/L

COOL DOWN

WEEK OF 03/19/2018

WARM-UP FOR 5 MIN.

2.5 min. + 15 swing R/L + 10 DBL swing and 1 get-up R/L

2.5 min. + 15 clean R/L + 10 DBL clean and 1 get-up R/L with 5 seated press R/L

2.5 min. + 15 hi-pull R/L + 10 DBL hi-pull and 1 get-up R/L

2.5 min. + 15 clean/press R/L + 10 DBL clean/press and 1 get-up R/L with roll-up R/L

2.5 min. + 15 snatch R/L + 10 DBL snatch and 1 get-up R/L

2.5 min. + 15 hard-clean R/L + 10 DBL hard-clean and 1 get-up R/L with chest press R/L

2.5 min. + 15 press R/L + 10 DBL press and 1 get-up R/L

2.5 min. + 15 windmill R/L + 10 DBL windmill and 1 get-up R/L

COOL DOWN

WEEK OF 03/12/2018

WARM-UP FOR 5 MIN.

2.5 min. + 10 swing, 8 clean, 6 hi-pull, 4 clean/press, 2 snatch R/L REPEAT

2.5 min. + 8 clean, 6 hi-pull, 4 clean/press, 2 snatch R/L REPEAT

2.5 min. + 6 hi-pull, 4 clean/press, 2 snatch R/L REPEAT

2.5 min. 4 clean/press, 2 snatch R/L REPEAT

2.5 min. + 2 snatch R/L REPEAT

COOL DOWN

WEEK OF 03/05/2018

WARM-UP FOR 5 MIN.

 BLOCK 1:

2 min. + 10 DBL swing

2 min. + 10 DBL swing and clean

2 min. + 10 DBL swing, clean and hi-pull

2 min. + 10 DBL swing, clean, hi-pull and hard-clean

2 min. + 10 DBL swing, clean, hi-pull, hard-clean and 1 get-up

 BLOCK 2:

2 min. + 10 DBL swing

2 min. + 10 DBL swing and clean/press

2 min. + 10 DBL swing, clean/press and snatch

2 min. + 10 DBL swing, clean/press, snatch and windmill

2 min. + 10 DBL swing, clean/press, snatch, windmill and 1 get-up

Cool Down

WEEK OF 02/26/2018

Warm-up for 5 min.

Block 1:

2.5 min. + 20 2-handed swing

2.5 min. + 20 2-handed hi-pull

15 swing, clean, hi-pull R/L

10 swing, clean, hi-pull DBL

 Block 2:

2.5 min. + 20 2-handed swing

2.5 min. + 20 2-handed hi-pull

14 swing, clean/press, snatch R/L

9 swing, clean/press, snatch DBL

 Block 3:

2.5 min. + 20 2-handed swing

2.5 min. + 20 2-handed hi-pull

13 swing, circle clean, press R/L

8 swing, circle clean, press DBL

 Block 4:

2.5 min. + 20 2-handed swing

2.5 min. + 20 2-handed hi-pull

12 swing, hard clean, windmill R/L

7 swing, hard clean, windmill DBL

Cool Down

WEEK OF 02/19/2018

Warm-up for 5 min.

Block 1:

2 min. + 20 2-handed swing

15 hi-pull R/L, 10 DBL hi-pull, 5 heavy hi-pull R/L

15 clean R/L, 10 DBL clean, 5 heavy clean R/L

Block 2:

2 min. + 15 2-handed hi-pull

15 snatch R/L, 10 DBL snatch, 5 heavy snatch R/L

15 clean/press R/L, 10 DBL clean/press, 5 heavy clean/press R/L

Block 3:

2 min. + 10 2-handed overhead swing

15 swing R/L, 10 DBL swing, 5 heavy swing R/L

15 hard-clean R/L, 10 DBL hard-clean, 5 heavy hard-clean R/L

Cool Down

WEEK OF 02/12/2018

WARM-UP FOR 5 MIN.

BLOCK 1:

4 min. + 8 R/L swing, clean, hi-pull, press and windmill

3 min. + 6 R/L swing, clean, hi-pull, press and windmill

2 min. + 4 R/L swing, clean, hi-pull, press and windmill

1 min. + 8 R/L swing, clean, hi-pull, press and windmill

 BLOCK 2:

4 min. + 8 R/L swing, hard-clean, snatch, clean/press and circle clean

3 min. + 6 R/L swing, hard-clean, snatch, clean/press and circle clean

2 min. + 4 R/L swing, hard-clean, snatch, clean/press and circle clean

1 min. + 8 R/L swing, hard-clean, snatch, clean/press and circle clean

COOL DOWN

WEEK OF 02/05/2018

WARM-UP FOR 5 MIN.

2 min. + RIGHT 10 swing, clean, hi-pull and hard-clean

2 min. + DBL 10 swing, clean, hi-pull and hard-clean

2 min. + RIGHT 10 swing, clean/press, snatch and clean/squat

2 min. + DBL 10 swing, clean/press, snatch and clean/squat

2 min. + RIGHT 3 get-ups

REPEAT ABOVE ALL ON LEFT

COOL DOWN

WEEK OF 01/29/2018

WARM-UP FOR 5 MIN.

2.5 min. + 20 hand pass

2.5 min. + 15 DBL clean, 10 R/L clean, 5 press RT. + 1 get-up, 5 press LFT. + 1 get-up

 2.5 min. + 20 2-handed swings

2.5 min. + 15 DBL hi-pull, 10 R/L hi-pull, 7 press RT. + 1 get-up, 7 press LFT. + 1 get-up

 2.5 min. + 20 hand pass

2.5 min. + 15 DBL hard-clean, 10 R/L hard-clean, 9 press RT. + 1 get-up, 9 press LFT. + 1 get-up

 2.5 min. + 20 2-handed hi-pull

2.5 min. + 15 DBL snatch, 10 R/L snatch, 11 press RT. + 1 get-up, 11 press LFT. + 1 get-up

COOL DOWN

ALL OF OUR WORKOUTS POSTED ON THIS WEBSITE ARE AUTHENTICALLY CREATED BY THE H.A.F OWNERS.

Monday & Wednesday from 12:00 noon - 1:00pm, we welcome our guests and members to join us for our Cardio + Kettlebell program.

Cardio + Kettlebell

*If you do NOT have any kettle bell experience, ask for guidance from a professional*

Every interval that starts with (minutes) is the cardio portion of the workout. It is your choice of what sort of cardio you would like to do.

Cardio options:

Treadmill

Elliptical

Bike

Rowing

Stepper

Jump rope

WEEK OF 01/22/2018

WARM UP FOR 5 MIN.

2 min. + 10 swings R/L

2 min. + 10 swings R/L, 10 cleans R/L

2 min. + 10 swings R/L, 10 cleans R/L, 10 hi-pulls R/L

2 min. + 10 swings R/L, 10 cleans R/L, 10 hi-pulls R/L, 10 clean + press R/L

2 min. + 10 swings R/L, 10 cleans R/L, 10 hi-pulls R/L, 10 clean + press R/L, 10 snatch R/L

REST AND REPEAT

COOL DOWN