On a 28:00 running clock: TABATA Toes to Bar -then on the 6:00 mark- Run 800m for time -then on the 12:00 mark- TABATA Reverse Step Lunge -then on the 18:00 mark- Run 800m for time -then on the 24:00 mark- TABATA Toes to Bar post total reps here and fastest 800m time in the section below
Happy 4th of July CFM! Two classes today, 7:00 and 9:00am… celebrating a HERO, celebrating the US of A!
“Hammer” Five rounds for time of: 5 Power clean (60/45kg) 10 Front squat (60/45kg) 5 Push jerk (60/45kg) 20 Pull-ups* -rest exactly 90 seconds between each round-
**Strict 25 minute time cap**
post total time (including rest bouts) and any scaling
*scale the pull-ups by decreasing difficulty or volume in order to complete each set in 3 sets MAX
This workout is in honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, who died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
How many strict pull-ups can you do without dropping off the bar? What’s your personal record for unbroken double unders? How many calories can you rack up in one minute on the rower? Today we answer these questions as we move through a Lynne-style workout. You’ll cycle through these 3 tests five times, resting as needed between bouts of work to ensure that you’re rested enough to test again. It will certainly get harder to hit the same number of pull-ups each round, but the DUs and rowing are bouts you can “PR” each time if you settle yourself and go for it! If you are an emerging DU athlete, scale to a 1 minute DU test instead of a max unbroken set. If it is not possible to get more than 8 strict pull-ups without dropping, scale to a band that allows for that, OR, get in 5 eccentrics as slow as possible.
Lynne Style 5 Rounds for reps: Max rep set of unbroken strict pull-ups Max rep set of unbroken double unders Max calorie row in 1 minute -rest as needed between bouts- post total completed reps
Workout of the Day: Overhead Squat 3-3-3-3-3 post all loading and any scaling -than- A finisher
Intended Stimulus “Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.”* Rest at least 3 minutes between sets. Then, buckle up for a fun finisher!
As we have gotten back to normal here at The Hut, there are many things we have learned over the last 2 years that we continue to implement. One of those things is that you simply shouldn’t come to the gym if you are feeling crummy, sick, with a cough, etc. This is a reminder for ALL cases of being sick… don’t come to a workout hoping to “sweat it out”. In reality, your body needs rest, hydration, and good fuel, not a WOD. In the long run, extra rest and recovery will prove more beneficial and is consistent with our mission and your goal here at The Hut: improving fitness! If you are just dying to exercise, text one of us for an at home WOD, and we’ll send you something appropriate, or help you modify what’s on the blog. As coaches, we do not come to work when we are sick, and as athletes, you should do the same. With summer kicking off, and as more and more of us travel, this is an important reminder! Thanks for thinking of one another, CFM family. Enough with the PSA and on to Fight Gone Bad Style!
Fight Gone Bad Style Three 5 minute rounds for max reps: SA DB Clean and Jerks (50/35#) Box Step Overs (24/20”) Push-up Down-dogs Abmat Sit-ups Calorie Bike -rest 2 minutes- Post total reps completed and any scaling
Every 4 minutes for 7 rounds: 4 Back Squats (AHAP) Build to a heavy load and hold for the last 4-5 sets
Intended Stimulus We’ll do most of the building in load before the E4M begins. If necessary, add a bit of load during the first 2-3 sets, but we’re shooting for volume here, so ensure your final 4-5 sets are at the same heavy load! You’ll be looking to build to more than 75% 1RM here (some over 80!). That means make a plan going backwards from the load you plan on using for the final 5 sets. This will help you make wise jumps in load instead of wandering. During the rest, REST. You’ll be back on the bar before you know it!