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Keep reading for more! Most of the intermediate and advanced athletes showed great gains, and I expect you can do even better for a couple of reasons. First and foremost, I need you all to be adults with this program. I recommend that you go for sessions and then take a day or two off. I find it to be somewhat counter productive to force athletes to rest that are still raring to train. Think of this as a choose your own functional fitness training program adventure.

This was written with groups of two in mind, but it can be adapted for larger groups. Otherwise, you should focus on the other sessions for the 12 week functional fitness training program.

For those of you who own gyms, feel free to use this program to run your classes. It worked out well for our gym, and this program is appropriately difficult to challenge everyone from fairly new athletes, to very experienced fire breathers. I understand that running a gym can be a monumental task from a business perspective, and I hope having a good program can help you get going, and keep your athletes progressing.

However, I would ask that you let your athletes know where you got the program! My primary goal for this program was to increase your overall fitness. Said another way, I am trying to increase your power to weight ratio.

This will do a couple of things for you. First, many athletes start to incur minor over use injuries because they stick to the same strength movements all the time. This will also allow some recovery on your joints and tendons as well. Afterall, you need to maintain efficiency with the lifts, and keep them feeling fresh without growing stale. Lastly, most of these WODs are focused on improving your work capacity in the minute range. As a coach, I find this is the sweet spot for WODs.

I have also included one long WOD a week, as well as a few short burners in there. Variety is the spice of life. Each chunk of programming is a two week microcycle. The first two weeks of the 12 week functional fitness training program are an introduction towards this style of program.

This is also a chance for you to figure out how many training days you want to do before you take a rest day. Most of the WODs are built to complement the strength movement. I do this to make sure that you have enough exercise volume per muscle group to make progress. If you like fitness plans, nutrition advice, and fitness awesomeness, then click here to join the Tier Three Team. Week two starts out with a long WOD.

On these types of days there is no specified strength program, just the long metcon. Make sure you are thoroughly warming up for this. By now you should have figured out how this program fits into your schedule, and about how many sessions you should do before resting. I caution you not to get greedy and go for too many sessions.

This is still early days in the program, and you need realize that it only gets harder. Each week I will add either some volume to the strength work, or some intensity, by asking you to lift a little heavier than last week. Replacing parts and restarting the rebuilt machine without addressing the true root cause is the perfect setup for repeat failures. This document is in two parts. This takes the guesswork out of choosing coordinating colors, and allows you to simply pick your favorite shades and get started.

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Decide which type and size you want to sew, choose the correct pattern from the list, download and print out the template of Face Mask Sewing Patterns separately. Base on the choice of face mask you want to sew, follow the sewing instructions accordingly. Watch the sewing video if needed for the instruction of Type C face mask or as a reference for other types.

Add filter insert if required. Decide which type and size you want to sew, choose the correct pattern from the list, download and print out the template of Face Mask Sewing Pattern separately. It is in letter size paper 8. Cut out the pattern of your size. Please make sure your computer has the supported software for it to open correctly. The size might not correct.

Download the templates and open them in Adobe Reader. Zoom the template till the 2" guide measures 2" on your ruler, set the screen to the highest brightness. Place a piece of white paper on the monitor and trace the outline with a pen or a marker. Notes from Tanya Chilton who is so kind to contribute these files for free:. With the Cricut Maker, you need the Rotary Blade and the purple cutting mat.

The setting is: Fabric - Cotton. With the Cricut Explore Air2, all I know is that you have to iron a stabilizer on the back of the fabric first. There are tutorials online on how to do that. Notes from Marlene Teter for her kindness to contribute the files for free:. Cut settings are as follows: Printed cotton fabric like the fabric used for making quilts Cameo 4 Tool 2 Rotary blade Force 15 Passes 1 Speed 8.

This pattern will be updated once we have new resources or ideas coming in. Purchase the exact same material used in this pattern from Craft Passion Shop. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. Please leave a comment below or share a photo on Instagram. Don't forget to tag craftpassion so that we can see it. Do not touch the contaminated side of the face mask. Wash your hand if you accidentally touched it. I am still experimenting with using wax to make the fabric face masks to repel water droplets.

I know water repellent spray can be used to repel, but it contains chemicals. If you do have a better solution, please comment and let us know. Oly-Fun fabric is a non-woven polypropylene material where reusable grocery bags or event bags are made from. Perhaps it is a great alternative to sew in between the cotton layers. However, please check if it is washable at high temperatures for sanitization and whether it can last for repeated washing.

Since it is washable and durable between washes, you may sew one or 2 layers depending on the thickness of the interfacing fabric of your choice into the face mask as a filter. Try it out on one of your face masks before you sewing them in bulk.

Multi-layers fabric face masks are always more effective than single-layer. However, be aware that some materials could be dangerous to our lungs. We have lots of different fabric designs and have four sizes so hoping that there is […]. Jump to How-To. Jump To Face Mask Patterns. Continue to Content. Materials Fabrics Main Fabric cotton , 13" x 7", prewashed Lining Fabric cotton or flannel , 12" x 7", prewashed Nose Wire Bias Tape, 2" wide 6" long 5" for young kids, 4" for small kids , prewashed.

Optional, as nose wire sleeve Wire, 6" 5" for young kids, 4" for small kids. Optional, as nose wire , bent the ends inward so they won't poke through the fabric.

Fastener Elastic cord: for ear loops, 8" x 2pcs. Tools Sewing essential Sewing Machine or hand sew Iron Seamstress tracing wheel and paper Pencil or soluble fabric marker. Instructions 1. Add ties to the face mask, either with elastic ear loops, elastic band, or head tie. It comes with a sleeve to insert nose wire for a better seal and as an anti-fog to glasses wearer. Fold the main fabric into halve with the wrong side facing each other, pin the paper pattern onto the double-layered fabric.

Insert the tracing paper between the layer, trace sewing lines with the tracing wheel. Remove pins and paper pattern, get set to sew. NOTE: If you are using templates that already have seam allowances included, you do not need to add any more seam allowance.

The same applies to the lining in the next step. Step A Repeat the same as the main fabric, except the ear side seam allowance. Cut the fabric at the ear side with zero seam allowance. Turn the face mask main piece with the right side facing each other and sew the face mask's centerline. Press seam allowance to one side, topstitch near to the seam line on the side where the seam allowance is. Repeat the sewing on the lining part. Add step C-7 to C if you want to add nose wire to the face mask.

Flip the lining and place onto the main face mask, align the center seam line, pin and sew the top and bottom lines. Turn the face mask right side out. Press seam neatly and topstitch near the edge. This is how it looks like from the inside at this stage. The main fabric of the side ear area is longer than the lining piece.

This is going to be the pocket of the elastic band. Insert the elastic band through the pocket and tie a dead knot to the ends.