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Saturday 220115

Classes this Saturday at 8:00 and 9:00am. Sign up in advance on MindBody and kick the weekend off right!

Friday 220114 High Skill EMOM 20

Regardless of whether you’re a master of these gymnastics or a complete beginner, today is a day to attend! You may be racing against the clock to crank out 1 more Rx rep than the last round, or you may simply stay moving through a scaling or modification that gets YOU closer to becoming a master. Again, today is for both of those athletes. Today is for YOU! Practice being upside down. Practice doing versions of inverted presses. Ring row from a challenging angle. Practice single leg squat variations. And of course, sprint hard on the bike! Make today a skill development day by paying close attention to the progressions, take coaching humbly, and get just the right scaling–one that challenges you, but still allows you to move with proper mechanics under fatigue.

Kyle stays rigid and neutral during one of many offset deficit push-ups.

EMOM 20:
Minute 1: Max rep handstand push-ups to :40
Minute 2: Max rep supine ring rows (feet on 16″ box) to :40
Minute 3: Max rep pistol squats to :40
Minute 4: Max cal bike to :40
Minute 5: rest
post total completed reps and any scaling

Wednesday 220112 AMRAP 20


20 minute AMRAP:
200m Run
18 Weighted Box Step Over (50/35#, 24/20″)
100 Double Unders
9/9 Single DB Deficit Push-up
post total completed rounds + reps and any scaling

Tuesday 220111 6×4 Front Squats, Weighted Pull-ups, HS Holds

2:00 in to the workout “Ellen”… what were YOU thinking?

On the 4:00 mark for 6 rounds:
4 Front Squats (AHAP)
3 Weighted Pull-ups (AHAP)
1:00 Handstand Hold
Post front squat loading. Post pull-up load and handstand version in notes.

Intended Stimulus
Do most of your building in front squat load during the warm-up before round 1 starts. Then, feel free to tinker up or down in load as needed to ensure that rep #4 of every set is difficult. For those who go weighted on the pull-ups, be sure that your load allows you to go 3 unbroken reps without dropping from the bar, and for those who cannot go weighted on the strict pull-ups, use your bodyweight or do 3 reps of 5 second eccentric lowers. As always, there are many options for the handstand holds. Work with your coach to find the perfect scaling or modification for YOU!

Monday 220110 “Ellen”

Yoga returns to The Hut Monday night at 6:00pm! If you can’t make it in, you can also sign in virtually via ZOOM by clicking here. Come and work on mobility and mindfulness while enjoying that night time Hut ambiance. This will surely be an excellent way to cool down and stretch out after our new benchmark, “Ellen”!

Dr Jason and Matthew push each other through some heavy clean and jerks

3 rounds for time of:
20 burpees
21 dumbbell snatches (50/35#)
12 dumbbell thrusters (50/35#)
Use a single dumbbell on the snatches and a pair for the thrusters.
Post finish time and any scaling

Friday 220107 16 Minute EMOM

Who is ready for the return of the single DB box step over next week? 😉

16 minute EMOM:
Minute 1: 8 Back Squats (65% 1RM)
Minute 2: 12 DB Strict Press (AHAP, unbroken)
Minute 3: Max Rep Box Jumps (24/20”)
Minute 4: Rest
Post number of box jumps completed and any scaling
Post back squat and DB strict press load in notes

Intended Stimulus
The load on the back squats should stay constant through all 4 rounds of the workout and should be a challenging load that goes unbroken. 65% of your 1RM back squat should be perfect. The 12 DB strict presses should also go unbroken. Your score is total number of box jumps competed across the four 1-minute max rep intervals. Take that 1 minute rest seriously because your legs are going to feel heavy by round 2!

Thursday 220106 Descending 3 Round Triplet

For time complete:
800m Run
60 Alt DB Snatch (50/35#)
40 Push-ups
400m Run
30 Alt DB Snatch
20 Push-ups
200m Run
15 Alt DB Snatch
10 Push-ups
post finish time and any scaling

Wednesday 220105 Clean Skill + AMRAP 10

Workout of the Day:
10 minutes of clean skill work from the high hang
10 minute AMRAP:
9 Hang Cleans (50/35kg)
6 Push Press (50/35kg)
3 Ring Muscle-ups
Post completed rounds + reps and any scaling

Intended Stimulus
Be intentional during the 10 minutes of skill work. This will certainly pay off as you need a solid high hang position to be efficient in power cleans and squat cleans. No need to go really heavy, just get a load that you can make adjustments with while still being a bit challenged. Then, use a load in the AMRAP that allows you to get through the 9 + 6 with one break for at least a few rounds. For those without ring muscle-ups, do 3 muscle-up transitions at the toughest scaling possible for you.

Tuesday 220104 Deadlift 5×5 + Finisher

Andy puts his rain boots to good use as he rescues a stall mat that floated away during the heavy rains!

Workout of the Day:
Deadlift (volume sets at ~80%)
A finisher

Intended Stimulus
After getting nice and warmed up with accessory movements, you’ll take about 4 warm-up sets to build to around 80% of your 1 rep max deadlift. It is not necessary to do 5 reps on the final 1-2 warm-up sets, 3 reps touch and go is plenty. Then, when you hit your working load, get in 5 sets of 5 reps each. You’ll rest 3 minutes or so between each working set. These will be touch and go sets, so ensure that you get a good set up on rep number one and then move the bar with accuracy as you descend from the top, keeping it nice and close to the thighs and shins, sending the hips back back back, as you hinge at the hip with a neutral spine. The finisher is simple and fun, don’t sweat it!

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