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WORKOUT OF THE DAY

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Friday 230623 Deadlift 1RM and BBQ!

The Deadlift BBQ is this TODAY from 4-7pm! Come for some food, good friends, AND shoot for a new PR!!! Come deadlift during the 4pm class/bbq or get your deadlifting done in a morning class and come back to cheer people on and BBQ! Bring a side to share and/or something for the grill.

If you are new to The Hut or have taken time off, you don’t NEED to go for a 1 rep max. In fact, it may be more beneficial for your fitness to get in 5 sets of 5 at a moderate load as you continue to learn and dial in the deadlift technique. Those going for a 1RM are required to have a written plan. No accidental PRs today. Rest 3 minutes or so between heavy lifts and enjoy the fun and supportive atmosphere that always comes with workouts like this! Bring food for the grill and anything you want to share.

Sandra works on a ‘snap to hollow’ during her sets of toes to rings

Deadlift
1-1-1-1-1-1-1

post new 1RM to the PR board!

Thursday 230622 EMOM 20

The Deadlift BBQ is this TOMORROW, June 23rd from 4-7pm! We’ll gather for some food, friends, AND for some PRs!!! Come deadlift during the 4pm class/bbq or get your deadlifting done in a morning class and come back to cheer people on and BBQ! Bring a side to share and/or something for the grill.

Thib works on keeping
active shoulder + elbow lockout during a recent OHS technique day

EMOM 20:
1- 5 Shoulder Press (75%1RM)
2- Rest
3- 15/12 cal bike for time
4- Rest
*Can go in any order to accommodate biking
Post all 5 bike times

Wednesday 230621 Chipper For Time

The Deadlift BBQ is this Friday, June 23rd from 4-7pm! We’ll gather for some food, friends, AND for some PRs!!! Come deadlift during the 4pm class/bbq or get your deadlifting done in a morning class and come back to cheer people on and BBQ! Bring a side to share and/or something for the grill.

 

For time complete:
30 Pull-ups
40 KB Swings (32/24kg USSR)
1200m Row
40 KB Swings
30 Pull-ups
Post finish time and any scaling

Tuesday 230620

The Deadlift BBQ is this Friday, June 23rd from 4-7pm! We’ll gather for some food, friends, AND for some PRs!!! Come deadlift during the 4pm class/bbq or get your deadlifting done in a morning class and come back to cheer people on and BBQ! Bring a side to share and/or something for the grill.

This mystery squatter goes barefoot and banded for tactile feedback

3 rounds for time:
21 Single Arm DB OH Step Lunge (50/35#)
15 Toes to Bar
9 Burpee Box Jump (24/20”)
Post finish time and any scaling

compare to April 12 2022

Monday 230619 Tempo Front Squats and a Finisher

The Deadlift BBQ is this Friday, June 23rd from 4-7pm! We’ll gather for some food, friends, AND for some PRs!!! Come deadlift during the 4pm class/bbq or get your deadlifting done in a morning class and come back to cheer people on and BBQ! Bring a side to share and/or something for the grill.

Yoga/Mobility at The Hut tonight at 6pm. There will be no ZOOM.

Lacey dips, drives, presses, and drops under the bar for a push jerk

Workout of the day:
Tempo Front Squat for load:
5-5-5-5
3 second eccentric + 3 second pause (33X1)
Post loading and any scaling

-then-

A finisher

Friday 230616 Chipper: Run, HSPU, Clean

The Deadlift BBQ is a week away! On June 23rd from 4-7pm, we’ll gather for some food, friends, AND for some PRs!!! Come deadlift during the 4pm class/bbq or get your deadlifting done in a morning class and come back to cheer people on and BBQ! Bring a side to share and/or something for the grill 🤙🏼

For time complete:
1200m run
30 Handstand Push-ups
30 Power Cleans (60/45kg)
Post finish time and any scaling

Thursday 230615 1:30-1:00-0:30 Intervals Max Reps

The Deadlift BBQ is just over a week away! On June 23rd from 4-7pm, we’ll gather for some food, friends, AND for some PRs!!! Come deadlift during the 4pm class/bbq or get your deadlifting done in a morning class and come back to cheer people on and BBQ! Bring a side to share and/or something for the grill 🤙🏼

Dr Jason, James, and Mia work on a straight bar path and aggressive lockout during the push jerk progression

For max reps complete:
1:30 max back burpee
1:30 max table top ring row
1:30 max pistol squat
*rest 1:30 after each movement
1:00 max back burpee
1:00 max table top ring row
1:00 max pistol squat
*rest 1:00 after each movement
:30 max back burpee
:30 max table top ring row
:30 max pistol squat
*rest :30 after each movement
Post total completed reps across all 9:00 of work and any scaling

Wednesday 230614 Push Jerk 5×5 Sumo Deadlift 4×10

Mike is ready for a new 1RM deadlift PR! How does June 23rd sound?!

Workout of the day:
Push Jerk (to a heavy 5)
5-5-5-5-5
Sumo Deadlifts (to a heavy 10)
10-10-10-10

Start and end the WOD with sets of push jerk
Partner up and shard bars for this one!
Post push jerk loading here
Post sumo deadlift loading in the section below

Thursday 230608 Three AMRAP 5s

The Deadlift BBQ makes a return to The Hut Friday, June 23rd from 4-7pm!!! Come deadlift during the 4pm class and stay for the BBQ or get your deadlifting done in a morning class and come back to cheer people on and BBQ! Bring a side to share and/or something for the grill 🤙🏼

Thib and Nick go HEAVY for 7 volume sets of 3 deadlifts!

Workout of the day:
AMRAP 5:
12 WB Shots (20/14#)
8 Pull-ups
-rest 2 minutes-
AMRAP 5:
12 WB Shots
8 Burpees
-rest 2 minutes-
AMRAP 5:
12 WB Shots
8 Burpee Pull-ups (tall/short bar)
Post total reps and any scaling

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