WORKOUT OF THE DAY

Friday 220520 SLIPS + a 5 rounder

Workout of the Day:
10 minutes of SLIPS
-then-
5 rounds EACH for time:
25/20 Calorie Row
10 Burpee Box Jump Overs (24/20″)
-rest exactly 2 minutes-
post all 5 finish times and any scaling

It is recommended that athletes use their own timers so they can reset to 0:00 after each 2 minute rest

Intended Stimulus
Simply put… Send it on each round! The row is meant to be just a notch down from an all out sprint and there are only 10 burpee box jump overs, so put the gas pedal down, get through 10 reps, and REST! These sort of interval days with simple movements make the sprint stimulus more approachable, so try it out and reap the rewards! 😉

Thursday 220519 All Gymnastics AMRAP

Complete as many reps as possible in 12 minutes:
2 Pull-ups*
2 Handstand Push-ups*
2 Toes to Bar*
10 Step Lunges

*add 1 rep to the Pull-ups, HSPU, and TTB each round
post total reps completed and any scaling

Wednesday 220518 DB Snatch, DB Thruster, Double Under

3 rounds for time:
25 Alt DB Snatch (50/35#)
15 DB Thruster (50/35#)
75 Double Under
Post finish time and any scaling

**Use 1 DB for the snatches and 2 for the thrusters

Tuesday 220517 Overhead Squat 7×3 and 400s

A big congratulations to our CFM 2022 college graduates! Within the last 2 weeks, Chandler, Laura, Annie, and Joe all graduated from Pepperdine while Tianna graduated from Cal Lutheran. We are proud of you all for this accomplishment AND for all you have and continue to accomplish at The Hut! You help make our community what it is and we appreciate you!

Workout of the Day:
Overhead Squat (volume for the final 4-5 sets):
3-3-3-3-3-3-3
-then-
Run 400m for time
Rest to the 4 minute mark
Run 400m for time
Post loading and any scaling
Post 400m time in the section below

Monday 220516 AMRAP 10: Deadlift + Box Jump

10 minute AMRAP:
10 Deadlifts (90/65kg)
15 Box Jumps (24/20”)
Post completed rounds + reps and any scaling

Saturday 220514

Classes this Saturday at 8:00 and 9:00am! Sign up in advance on MindBody and be ready for an “I go, you go” partner WOD!

Friday 220513 Front Squat + Bike Sprint

5 rounds EACH for time on the 5:00 mark:
8 Front Squats (50% 1RM)*
12/8 Calorie Bike Sprint
Post all round times and any scaling
*front squats from the floor

Thursday 220512 4 RFT: Deadlift, TTB, Push Jerk

4 rounds for time:
20 Deadlifts (60/45kg)
15 Toes to Bar
10 Push Jerks (60/45kg)
Post finish time and any scaling

Wednesday 220511 Power Snatch 7×3

The 6-week gymnastics series starts Wednesday at 6pm! There are still 2 slots available. Let us know if you’d like to participate.

Workout of the Day:
After warming up with tech work on the snatch balance and OHS:
Power Snatch
3-3-3-3-3-3-3

Tuesday 220510 AMRAP 20

Only a few slots remain for the 6-week CFM Gymnastics series! Sign up ASAP as it starts this Wednesday, 5/11! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

20 minute AMRAP:
20 Scott-ups (20/15kg)
20 Deficit Pushups (hands on scott up anchors)
20 Air Squats
**on minute 0:00 and minute 10:00 run 800m
Post total push-ups + scott-ups completed and any scaling