You will notice something very different about today’s workout environment.
Every work station is set up outside.
Yup, for group classes today, there are 7 outdoor training stations and each station will belong to an individual athlete. The entire time you are at the Hut today (aside from bathroom break or until when you stagger away from the workout in a daze) please remain at your station. Continue to wear your face covering when you are walking to the Hut across the yard and before you exit your outdoor work station.
Put another way… indoor workout stations are closed to athletes taking part in group class and will be this way for the foreseeable future. THANKS in advance for helping us to keep this guideline in place. Please do not go into the Hut for anything. Coaches will assist you in getting any equipment that you might need. We do realize that we are getting into the COLD months of Malibu which might be a bit unbearable (sarcasm intended) however the issues going on around us have led us to believe that this will be a good enough situation for now. And, well… CONSTANTLY VARIED, right?!
On that note- be ready for more strange announcements about next week... you will likely get the picture once you go to sign up for class sessions beginning Monday December 14th and beyond. Thanks for your continued hard work, your support of what we are accomplishing as a movement and a business, and your constant positive feedback of our coaching staff. They do deserve it!
Friday’s WOD at 7, 9, and 10am and again at 4pm
15 min to build to a heavy 3 rep thruster
Record heaviest 3 rep load
-then-
With 65% thruster load complete:
15-12-9 reps for time:
Thruster
Burpee over the bar
Record time and loading
Intended stimulus
After a nice squat specific warm-up, you will take 15 minutes to build to a heavy three rep thruster from the GROUND. In that timeframe, you should plan on getting in six or seven building sets culminating and a heavy set of three. If you get heavy too fast, just end with multiple sets of three at the same load. Then you will do a little math. Take 65% of the load you built up to over the course of the 15 minutes and that is the load you’ll use for the metcon. Imagine someone builds to a heavy set of three at 80 KG, they would use 52KG for the work out. This is intended to be a burner so really push the pace and try to go unbroken if you can! Do this one FASTER than yesterday’s for sure!
