WORKOUT OF THE DAY

Thursday 211021 Wallball, Back Burpee, Sit-up

Four rounds of two minutes of hip opening and 2 minutes of hip closing, all for max reps! Go for big sets on the wallball shots today. This is a great day to test your capacity for some sets that are larger than you normally break off in a WB shot workout. Then, it’s full speed ahead on the back burpees and abmat sit-ups. Find that extra gear in the back half of the workout… that is where you’ll find some major gains!

4 rounds for max reps:
2 minutes of Wallball Shots (20/14#)
1 minute of Back Burpees
1 minute of Abmat Sit-ups
-rest 1 minute-
post total completed reps and any scaling

Wednesday 211020 60’s Chipper

For time complete:
60/45 Calorie Row
60 Alt. DB Snatch (60/40#)
600m Run
post finish time and any scaling

Intended Stimulus
This workout ends with a 600m run. Go ahead and crush that. That almost goes without saying 🙂 You’ll need a bit more strategy than that on the 60/45 calorie row and the 60 DB snatches. Row at a pace that doesn’t require any rest between that final calorie and the first DB snatch. Then go for big sets on the DB. Not max rep sets, but big sets. A load that required between 2-4 rest means you hit the scaling spot on. Lastly, run, and run fast!  This is sure to be a crowd pleaser, so send it!

Tuesday Front Squat 10-7-5-3-3-5-7-10

Workout of the Day:
Front Squat
10-7-5-3-3-5-7-10
post all loads used and any scaling, attempt to go heavier on the back half of the ladder

Monday 211018 RMU + Elizabeth

You have one more week to head in to Lululemon Malibu, purchase a pair of shorts (or a few pairs), and get The Hut logo emblazoned on them! This opportunity ends today, October 18th, so make your way over there after a class and get some custom CFM shorts

Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!

Workout of the Day:
10 minutes of ring muscle up transition skill work
-then-
“Elizabeth”
21-15-9 reps for time of:
Squat Cleans (60/45kg)
Ring dips
post finish time and any scaling

Friday 211015 Run, TGU, TTB Chipper

We don’t typically have Turkish Get Ups in a timed workout… but when we do, we execute them with as much precision as possible, as if they were not for time 🙂 Hit every step of every TGU, maintaining a stable shoulder, and full control of that DB until you’re laying flat on your back. You can break up the 15 reps however you’d like, but should be able to keep moving for at least 5 at a time! Break the TTB into sets you KNOW you can maintain across 30 reps. And lastly, run hard. Try to run your final 600m at a faster pace than your first 600m!

For time complete:
600m run
15 Turkish Get Ups (40/30#)
30 Toes to Bar
800m run
30 Toes to Bar
15 Turkish Get Ups
600m Run
Post finish time and any scaling

Thursday 211014 Ingrid

We have a new “Girl WOD” benchmark to introduce to you at The Hut today! Her name is Ingrid and you may remember doing a very similar benchmark, Grettel, back in June. They have the same rep scheme, but Ingrid is a couplet of power snatches and burpees over the bar. Think about getting to the bar each round and either going unbroken cycled snatches OR really fast singles with no hesitation between reps. Same goes for the 3 bar facing burpees. Get to the ground and get through them quick so you can bounce right up after rep #3 and grab your barbell for another 3 snatches. This should be pretty short so scale the load accordingly. Have fun and PUSH THE PACE! Have a line on the ground or 10 marks you can erase to ensure you don’t lose track of what rounds you’re on!

“Ingrid”
10 rounds for time of:
3 snatches (60/45kg)
3 burpees over the bar
post finish time and any scaling

Wednesday 211013 4×3 Shoulder Press, Push Press, Push Jerk

Ready for a hefty helping of pressing!? Use today to dial in the bar path for all 3 lifts. Chin back as the bar drives straight up off the front rack, lock it out overhead, active shoulders with the bar directly over the heel, and head back through. This order of events doesn’t change across all three of the overhead presses today. What does change is what happens BEFORE all that pressing. On the push press you add a “dip and drive” to the above sequence and on the push jerk you add a “dip, drive, press and drop” to the above sequence. Focus in on 2 things today. The bar path and the timing of the “drive then press” (on the push press and push jerk). Then, after all 3 lifts are warmed up and the movement pattern is primed, build in load on the should press across 4 sets of three reps. Try to end with a new 3RM! After 4 sets, transition of 4 sets of 3 reps building in load on the push press. Then, do the same on the push jerk. Rest at least 2 full minutes between sets and post any PRs to the PR board.

Workout of the Day:
Shoulder Press
3-3-3-3
Push Press
3-3-3-3
Push Jerk
3-3-3-3
post all loads in SugarWOD and any PRs to the PR Board

Tuesday 211012 Pull-up, Box Jump, Double Under

You have one more week to head in to Lululemon Malibu, purchase a pair of shorts (or a few pairs), and get The Hut logo emblazoned on them! This opportunity ends October 18th so make your way over there after a class and get some custom CFM shorts 🤙🏼

For this workout, take a conservative approach to the pull-ups on the first 2 rounds. Imagine yourself getting through the 15s, 12s, and 9s unbroken or in 2 sets instead of ending the workout just barely hanging on. This will allow you to pick up the pace as the rounds get shorter! Consider stepping down off the box each time to save the calves for the 225 double unders. As is typically the case, take the box jumps at a steady pace, not rushing and then resting, but keeping the same tempo from rep 1 to rep 21. Coaches will challenge you today to step off the box directly into your jumping position (no wandering back off the box!) which will also help you sustain a pace on the box jumps. Scaling the double unders to 2x reps is a great option for those developing more capacity for lager sets of double unders while scaling to 1x reps will work well for those just learning the skill with the ability to get just a few in a row.

21-18-15-12-9 reps for time:
Pull-ups
Box Jumps (24/20”)
Double Unders (reps x3*)
Post finish time and any scaling

*Double Under reps = 63-54-45-36-27

Monday 211011 Three 5-Minute Rounds

You have one more week to head in to Lululemon Malibu, purchase a pair of shorts (or a few pairs), and get The Hut logo emblazoned on them! This opportunity ends October 18th so make your way over there after a class and get some custom CFM shorts 🤙🏼

Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs, 35/25#)
10 dumbbell front squats (35/25#)
-rest 2 minutes between rounds-
post total reps across all 3 rounds and any scaling

Saturday 211009

Classes at The Hut this Saturday at 8:00 and 9:00am. Sign up in advance on MindBody!