WORKOUT OF THE DAY

Thursday 210819 E3M for 6 Rounds

The Deadlift BBQ is Friday from 4:00 to 6:30pm! Bring food for the grill and anything you’d like to share. The morning classes will run as usual. Come deadlift in a morning class and attend the BBQ for food and fun, or deadlift at the BBQ, either way, we would love to see you all there!

Every 3 minutes for 6 rounds:
5 Front Squats (~65% 1RM)
10 Strict Sit-ups
max rep double unders to the 90 second mark
post total double unders completed and post load used in notes

Intended Stimulus
Start by being ready to go at the top of the 3 minute mark. The fronts squats should be fast and unbroken. Going to heavy here will blunt the stimulus and will prevent you from having enough time to double under. Rack the bar quickly and safely before cranking out 10 fast strict sit-ups. You have now completed the “buy in” portion of the round. Pop up, get to your jump rope quick, and start accumulating double unders. You’ll jump till the 90 second mark and then rest 90 seconds before starting the next round.

Wednesday 210818 AMRAP 10: DB HPC, Deficit Push-up

Talk about intensity with this classic pull+push! 🙂 Your DBs should be heavy here. Not so heavy that you have to break up the 10 reps from the start, but heavy enough that you want to, and might even need to break them up after a few rounds. 10 minutes is going to feel like a LONG time today, so have a plan on the push-ups that allows you to keep accumulating reps without getting to failure too early. Shoot for 1 round every 60-90 seconds and hang on till the end!

10 minute AMRAP:
10 DB Hang Power Cleans (70/45#)
10 Deficit Push-ups (Hands on DBs)
post completed rounds + reps and any scaling

Tuesday 210817 Decreasing Row + Back Burpee + OH Carry

In this triplet, picking an aggressive yet manageable row pace is going to be key to maximizing intensity (getting the best time YOU are capable of). Expect to spend 4-5 minutes on row #1, 3.5-4.5 minutes on row #2, and 3-4 minutes on row #3. The back burpees and OH carry will take far less time, but the numbers don’t decrease as the rounds go by. Chip away at the back burpees, not sprinting, but not resting during your sets of 20. Find that “constantly moving” pace. You can switch hands as desired on the single arm overhead carry so long as you do not continue to walk as you are switching hands. Try to make your lap around The Hut with only 1 hand switch! Know that this one is long and pace accordingly 🙂

For time complete:
1200/1000m Row
20 Back Burpees
100m Single Arm DB Overhead Carry (50/35#)
1000/800m Row
20 Back Burpees
100m SA DB OH Carry (50/35#)
800/600m Row
20 Back Burpees
100m SA DB OH Carry (50/35#)
post finish time and any scaling

Monday 210816 2 RFT: Run, KBS, Pull-up

The 1RM Deadlift BBQ is this Friday from 4:00-6:30pm! There are 2 ways to participate: 1) show up for the BBQ, deadlift, and enjoy some food after you lift. OR, 2) come to a morning group class where you’ll deadlift, then show up to the BBQ to hang out, cheer athletes on, and eat. Regardless of when you decide to deadlift (in a morning class or at the BBQ), the BBQ itself is bring your own food for the grill and any sides you’d like to share. We will provide a grill, drinks, tableware, and a crew of expert coaches who will be overseeing the deadlift festivities. See you there!

2 rounds for time:
800m Run
40 KB Swings (24/16kg USA)
20 Pull-ups
Post finish time and any scaling

Saturday 210814

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

Friday 210813 27-21-15: DB Thruster, Calorie Row

Ready to set a new 1RM deadlift?! This coming Friday, August 20th, join us for our annual 1RM Deadlift BBQ. For those morning athletes who don’t want to alter their typical training schedule, or for those who would rather lift in the morning and hang out during the BBQ, the 1RM Deadlift will be the workout of the day for the 7am, 9am, and 10am group classes. For the evening athletes, or for those who would prefer to deadlift with the crew during the BBQ, the Deadlift BBQ will start at 4pm. There will not be a class at 4pm, but coaches will be around to guide and supervise the 1RM festivities! Bring your own food for the grill and anything you’d like to share. We will provide drinks, tableware, a BBQ, and good times!

Workout of the Day:
27-21-15 reps for time:
DB Thrusters (35/25#)
Calorie Row
post finish time and any scaling

Thursday 210812 Row+Run+Rest

Yes, this one is simple. Yes, it will be hard. Yes, you should to come do this at The Hut so your community can help you reach that intensity level you don’t normally reach on your own. Now that those 3 burning questions are answered, it’s time to row+run+rest!

4 rounds EACH for time:
400m Row
400m Run
-rest as needed between rounds-
post all 4 round times and SugarWOD will do your math

Wednesday 210811 5 Rounds Not For Time

This “Not For Time” style workout may be just what you wanted after yesterday’s long trudge though the weighted step-ups. We’ll work out some of that inevitable glute soreness with a nice long general warm-up before getting in a hang power snatch and TGU specific warm-up. You can build throughout the workout today and should consider all these sets, including the 5 working sets, skill work! Get the right inversion scaling so you can get 90 seconds with 0-1 breaks in the first round. The score you’ll post today is the total number of breaks you take during the 90 second handstands across all 5 rounds. Put all other important data (TGU load, snatch load, how you felt, what cues stuck out to you, etc.) in the notes section.

5 rounds NOT for time:
5/5 Turkish Get Ups (AHAP, unbroken on each side)
5 Hang Power Snatch (AHAP, unbroken)
90 Second Handstand Hold (as few breaks as possible)

post number of HS breaks and any scaling

Tuesday 210811 AMRAP 20: Step-up, Pull-up, Ring Dip

20 minute AMRAP:
24 Weighted Box Step-ups (35/25# DBs in front rack, 24/20″)
12 Chest to Bar Pull-ups
8 Ring Dips
post total completed rounds + reps and any scaling

Intended Stimulus
20 minutes of consistent pacing is the goal today. Pick a step-up pace where you’re not rushing and therefore don’t need to rest during, or after, your set of 24 reps. Break the C2Bs and ring dips up into small sets you KNOW you can maintain from the get go. This also mean choosing scalings on these 2 gymnastics movements that allows for you to keep moving long after round 1. Going Rx on the dip, for example, when you know you can only get a few consecutive reps in a row while you’re fresh will inevitably lead you down a path where singles with rest is the only way forward. Work with your coaches to find the perfect scaling for YOU 🙂

Monday 210809 Shoulder Press + Deadlift 7×3

As we continue on into week 2 of our month of L-sits, many of you may already be noticing that the holds are becoming easier. That is a direct result of practicing the skill! This week, try for longer holds, or more difficult variations during the coach led minutes at The Hut, but also get in some L-sits on days you aren’t coming to a class. Use 2 stools or chairs, hang from a pull-up bar, or go from the ground. The challenge for you is to do a few minutes of practice all SEVEN days this week, starting Monday! Do you accept?

After today’s L-sits, you’ll build to roughly 80-85% of your 1RM for both the shoulder press and the deadlift. This should be accomplished in 3-4 warm-up sets (maybe 5 for the deadlifts) and you should move between the 2 lifts as you progress in load. Try for volume today, meaning the goal is to get at least 5 of the 7 sets at the same load. There is no prescribed transition time between pressing and deadlifting, so take your time transitioning, but be sure not to deadlift too close to the end or your 3 minute interval because the presses will start on the 3 minute mark!

Yoga on ZOOM with Maria Monday at 5:30pm!
Every 3 minutes for 7 rounds:
3 Shoulder Press (~80-85% 1RM)
3 Deadlifts (~80-85% 1RM)
post loading used across all sets