WORKOUT OF THE DAY

Tuesday 220628 AMRAP 20

20 minute AMRAP:
20-15-10-5 Push-up*
200m Farmer Carry (24/18kg)
*after the round of 5 push-ups, return to the round of 20
post total # of push-ups completed

Monday 220627 AMRAP 20: Push-up and Carry

5 rounds EACH for time on the 6 minute mark:
7 Devils Press (50/35#)
400m Run
7 Devils Press
post each finish time and any scaling

Friday 220624 Handstand Skills and AMRAP 8

Workout of the Day
12 minutes of handstand skills and drills
-then-
8 minute AMRAP:
8 C2B Pull-ups
40 Double Unders
Post total rounds + reps and any scaling

Wednesday 220622 FGB Style and a PSA

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

Tuesday 220621 E4M x 7: 4 Back Squats

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!

Monday 220620 4 RFT: Run, Snatch, Burpee

Happy Father’s Day to all of the CFM dads! Our community wouldn’t be what it us without you. Know that your hard work and dedication to your health and fitness is an example to all. We hope you feel celebrated and appreciated.. because you ARE! We welcome you back to The Hut with an absolute BURNER of a 4 rounder 🙂

4 rounds for time:
400m Run
15 Power Snatch (45/30kg)
9 Burpee Over the Bar
Post finish time and any scaling

Friday 220617 55s Chipper Riff

14 minute AMRAP:
55 KB Swings (24/18kg USA)
55 MB Cleans (20/14#)
55 Calorie Row
55 Push-ups
post total reps completed and any scaling

Thursday 220616 5 Rounds For Quality

5 rounds for quality:
10 DB Bench Press (AHAP)
6/6 KB Turkish Sit-up (18/12kg)
15m Sled Pull + 15m Sled Push
post all 5 sled times
post all other loading and scaling in notes

Wednesday 220615 AMRAP 20

AMRAP 20:
2 Wall Walks*
12 Burpee Box Jumps (24/20″)
200m Run
*add 2 wall walks each round
post total wall walks completed and any scaling

Tuesday 220614 For Max Meters

On a 22 minute running clock, for max meters:
7 minute max distance row
-rest 2 minutes-
5 minute max distance row
-rest 2 minutes-
3 minute max distance row
-rest 2 minutes-
1 minute max distance row
post meters rowed at each interval