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WORKOUT OF THE DAY

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Friday 220902 AMRAP 10

Mike and Nate neck and neck during a recent pull-up WOD

10 minute AMRAP:
14 KB SDHP (24/18kg)
8 Box Jumps (30/24″)
post completed rounds + reps and any scaling

Thursday 220901 E5Mx5

Welcome to the 2022 class of SPME 440 to The Hut!


Every 5 minutes for 5 rounds:

400m Run
max rep DB Burpee Deadlifts (50/35#) to the 3:00 mark
post total DB Burpee Deadlifts completed and any scaling

Wednesday 220831 Decreasing Reps for Time

For time complete:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wallball Shots (20/14#)
25-20-15-10-5 Pull-ups
post finish time and any scaling

Tuesday 220830 Push Press 10×3


Every 3 minutes for 10 rounds:

3 Push Press (~75-80% 1RM)
*every other round, complete 10 GHD Sit-ups or 10 Scott-ups
post all loads lifted

Friday 220826 Heavy Clean & Jerk + “Grace”

Who are these mystery wall walkers?

Workout of the day:
20 minutes to build to a heavy single rep clean and jerk
-then-
“Grace”
For  time complete:
30 Clean and Jerks (60/45kg)
post loading and post finish time

Wednesday 220824 Christine

“Christine” is a fast and furious triplet that includes bodyweight deadlifts. If you cannot get 12 BW deadlifts in 2 sets while fresh, then it’s best to scale to something that will allow you to go 6+6 during all 3 rounds of deadlifts. The pace on the box jumps should be safely pushed. No misses, but still transition between jumps efficiently and quickly. Each round starts with a 500m row and the entire 5-7 minutes on the rower should be at a pace that is uncomfortable enough to send you to the dark place, but beware! Don’t sprint the row, especially on round 1 because you’ll likely dig a hole you can’t get out of without dropping the intensity level significantly.

Gisela works on overhead mobility AND pressing strength in a recent 1-on-1. Keep up the hard work!

“Christine”
Three rounds for time of:
500m row
12 bodyweight deadlifts
21 box jumps (24/20″)
Post time and load to chalkboard/journals.
Compare to Sept 13 2021, Sept 23 2016, August 20 2014, October 19 2013, July 27 2013, October 26 2012

Tuesday 220823 Back Squat 5-5-3-3-3-1-1-1

If you didn’t see this coming that’s ok! We’ve had quite a few heavy days that have involved squatting over the last few months, 5x5s, 3RMs, EMOM style, tempo sets, heavy front squats, etc. So, even if you didn’t see a 1RM back squat day coming, fear not, if you’ve been fairly consistent the last few months, you’re ready! 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!

Here at The Hut, skill work never ends!

Back Squat
5-5-3-3-3-1-1-1
post new 1RM!
compare to 210804

Friday 220819 Clean and Jerks + Row Sprints

Aaron goes unbroken on the MUs while Dulcie and Kyle practice MU transitions!

5 rounds each for time on the 4 minute mark:
3 Power Clean and Jerks (80/55kg)
21/16 cal row
Post all times and any scaling
Score is your SLOWEST time 🙂
compare to May 20 2021

Intended Stimulus
Get a load on the barbell that forces you to think. You should have to approach the bar and intentionally get set up before attempting the lift. Then, after dropping the bar, you should need to take a few breaths to gather yourself for another lift. If you can just bust out 3 clean and jerks without much hesitation, then go heavier. The row is just long enough to make sprint hurt, but sprint nonetheless 🙂 Rest the remainder of the 4 minutes. Post all your times to SugarWOD. Your slowest is your score.

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MINDBODY

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