WORKOUT OF THE DAY

Wednesday 221116 5 RFT

Below, Thib uses the crossbody KB carry as accessory work in a recent 1-on-1. In sessions like these, we typically go in depth on a skill or two that then leads into strength work and/or metabolic conditioning. Training 1-on-1 is an excellent way to get maximum attention for developing your skills and working on weaknesses. Let one of the coaches know if YOU’RE interested in adding some individual training to your regimen!

5 rounds for time:
7 Strict Handstand Push-ups
9 Burpee Box Jump Overs (24/20″)
11 Pull-ups
post finish time and any scaling

Tuesday 221115 Snatch Balance + Hang Squat Snatch

Workout of the day:
Snatch Balance (moderate load)
3-3-3-3-3
Hang Squat Snatch (to a heavy 3 rep)
3-3-3-3-3

Monday 221114 The Ghost

Yoga at The Hut and on ZOOM tonight at 6:00pm!

6 rounds of:
1 minute of rowing (cals)
1 minute of burpees
1 minute of double-unders
1 minute rest

Intended Stimulus
Try for as many reps as possible of EACH exercise, not just total score. Post total reps completed. Post number of calories rowed, burpee reps and double-under reps completed to your notes. Six rounds is going to be TOUGH, but you can do it! Focus in on choosing a rep goal for each 1 minute of each movement. That will help you from redlining too soon, but will keep you shooting for something challenging each and every minute!

Friday 221111 AMRAP 15

AMRAP 15:
8 Deadlifts (90/60kg)
14 Toes to Bar
28 Air squats
Post completed rounds + reps and any scaling

Thursday 221110 4 rounds for max reps

4 rounds for reps:
1 minute max rep Double Under
1 minute max rep Table Top Ring Row
1 minute max rep Box Jump (30/24″)
1 minute max rep Ring Dip
-rest 1 minute-
post total completed reps each round and any scaling

Wednesday 221109 Skill + Sled

Workout of the day:
15 minutes for skill:
2 Seated Rope Climbs
3/3 TGU (AHAP)
4/4 KB Snatch (AHAP)
-then-
4 rounds EACH for time:
2x15m Sled Push (180/135#)
-rest as needed between bouts-
post all 4 sled push times

Tuesday 221108 Power + Power

21-15-9 reps for time:
Power Clean (60/45kg)
Power Push-up (jump hands to 20kg plates)
post time and scaling

Monday 221107 1RM Front Squat

It’s 1 Rep max front squat day!! If you have been coming consistently for the last few months, you are ready for this! Get a GOOD warmup in, make a plan, stick to it, and set a new PR! For those who haven’t done much lifting recently, for whatever reason, then consider not shooting for a new 1RM, but instead make today a training day RATHER than a testing day. We’ve talked lot’s about the distinction between the two recently. If you are an athlete newer to the Hut or have never done any heavy lifting, do more repetitions per set and slowly work up in load as you feel comfortable. Your coaches are here to guide you, so use us! Those of you ready to fire away and hit a new PR… pick your number, plan backwards, rest at least 3 minutes between sets (especially the last few), and go for it!

Yoga at The Hut and on ZOOM tonight at 6:00pm!

Front Squat
1-1-1-1-1-1-1
post new 1RM!

Friday 221104 2 RFT

Two rounds for time of:
400m sandbag carry (heavy, medium, lightish)
30 Box Jumps (24/20″)
200m sandbag carry
10 Turkish get ups (24/16kg KB or 50/35# DB)

Thursday 221103 Lift + Chipper

Workout of the day:
12 minutes to build to a moderately heavy set of 10 Sumo Deadlift
-then-
Chipper for time of:
500m row/400m run*
100 double unders
75 wall ball shots (20/14#, 10/9′)
50 burpees
25 strict pull ups
500m row/400m run*
*run one row one
post finish time and any scaling
post 10 rep Sumo Deadlift in the section below