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Monday 210104 Two Couplets

The first Monday of the New Year. Welcome to the working week.

Zoom Sessions at 7, 9am & again at 4pm  password: TheHut


Two Parts and a Set of DBs
15-12-9-6-3 reps/round for time of:
DB hang squat clean (50/35# DBs)
Up-downs
Record time and load and any modifications
-then, after exactly 3 minutes of rest time, complete:-
12-9-6-3- reps/round for time of:
DB push jerk (same load as cleans)
Burpees with lateral jump over flat DBs

Intended Stimulus
Choose a load that you can move through the squat cleans with minimal break in the round of 15. You don’t have to most FAST, just consistently. These are paired with up-downs so that you can get back to the DBs with minimal break. You might need to take short breaks from the hang squat cleans BuT try not to put those DBs down. “Rest” with them in the front rack. Catch your finish time and post in SugarWOD… add 3 minutes to your finish time to calculate the start time for Part 2. Same load but fewer reps. Push jerks are ordered so you can get through each set unbroken… but you can choose to push press if you like. These are paired with a burpee and later jump… just to keep you focused with some agility/complexity under fatigue. Anyone think you can finish part 2 faster than part 1? That is the test. Score these as 2 separate workouts in Sugar WOD.

Saturday 210102 Triplet

Live ZOOM WOD- one BIG session today at 9am Password: TheHut

For time complete:
100 double unders
40 SDLHP (24/18kg)
25 push ups (ACFT standard)
40 SDLHP
25 push ups
40 SDLHP
25 push ups
100 double unders
Post time: record load and any scaling in the notes section of SugarWOD

Intended Stimulus
The reps are blocked into moderately big sets. You’ll likely start off fast and unbroken and then gradually have to break things up due to loss of stamina, coordination, and probably BOTH. With the SDLHP it is necessary to maintain the “core-to-extremity” nature of the movement. The light load can make it easy to fall into the trap of a pulling early OR not extending the arms before lowering the load- a core-to-extremity violation. Make sure you maintain good rigid neutral spine, and get good ROM- all the way down to the ground and then elbows high and outside. For the push ups, EVERYONE should be doing these on the floor today (no bench, box or table) and then using training push ups OR knee push ups if you can’t sustain 5 reps at a time without a break. Double unders need to be done in less than 3 minutes for 100 reps- and if you don’t hit your 100 in 100 seconds… put your rope down and complete the remainder with double tap penguin jumps.

Friday 210101 New Year’s WOD

Live ZOOM WOD- one BIG session today at 9am Password: TheHut

Start off 2021 right by joining us on ZOOM at 9am!

 

Four rounds for time of:
400m run/500m row
15 hang power snatch (50/35kg barbell)
30 wall ball shots (20/14#)
Post time and loads, and any scaling

Intended Stimulus
Here’s a brute for you today! Just a bit heavy on the snatches- but too heavy to go unbroken and likely sets of 5 in later rounds. Shoot for only 2 sets of wall ball shots… try hard to find a legit 10/9′ target to hit.

Substitutions
If you don’t have a barbell, use 2 dumbbells to get in double DB hang power snatches. Rx would be 50/35# dumbbells. If you don’t have a medicine ball, then do a single arm DB thruster, 15 on the L and 15 on the R, alternate as desired go a bit heavy as you won’t be needed to throw and catch it.
Ands while I hate to say it… if you are a non runner and don’t have something to row, cycle, etc… then you are going to get in 2 minutes of burpees. Rx would be 25 burpees.

Thursday 201231 Pull ups and Carries

Live ZOOM WODs at 7 and 9am today (no 4pm session) Password: TheHut

Try Making These Mobile Pull Up Straps

Welcome to the edge of 2020. Walk out on the bluff and get ready to fall off the cliff, right into 2021. Or maybe you want to be a bit more assertive… right off the edge in a squirrel suit and float all the way down. Or how about this one- launch with a hang glider and ride a thermal updraft and just keep going. Never know where you can take it. That’s the way I think about the new year. The cliff is simply a passive by stander. It’s only changes happen in geologic time and the only control I have is what I do with it.

Two Classes this morning and then the coaching crew is taking the New Years Evening off… and we will be back on Friday at 9am and Saturday at 9am. Join us for a big NYD WOD and then the first Saturday Session of the new year.


For time complete:
(21*)-18-15-12-9-6 pull ups
100m farmer carry (50/35# DBs or KBs or mix)
Post time, load, scaling to SugarWOD
*the round of 21 reps is an Rx+ option… how do you know you qualify? Only if you are using the Rx load AND can do the first set of 21 pull ups unbroken. THAT’s how you know.

Pull up, Carry. 5 rounds. End on 6 pull ups and a carry.

Intended Stimulus
Fast sets of pull ups and a trip around the farm. Grip strength will definitely get taxed… so move quickly with the carries. Nobody ever said you have to walk, so make it snappy, fast feet. It is understood that many of you lack some basic equipment to complete this one so keep reading for substitutions.

Substitutions
Of course pull ups can be adjusted in any way- use your door frame pull up bar, a beam in your backyard or garage. No pull up bar or rings? Look for a railing OR even a really sturdy table to do body rows.
A complete “sub” for this is a bent over row with a barbell that is equal to the weight of BOTH DBs you use for the farmer carry. So if you are using 20 or 25# DBs for the carry- use an empty barbell for the rows. IF you are going Rx for the carry then you will use a 100# barbell!
Another option is to do single arm bent over rows with EACH arm: 18 reps on the right and 18 on the left.
Hold Grip Strength. Yep.

Wednesday 201229 Heavy Day: Power Cleans and Front Squats

Live ZOOM WODs at 7, 9am and again at 4pm Password: TheHut
***No Yoga Class this Week***

Wednesday WOD- Heavy Day
On a running clock. complete:
Minute 0: 3 power cleans
Minute 2: max front squats in 20 seconds at previous clean weight
Minute 4: 3 power cleans at heavier load
Minute 6: max front squats in 20 seconds at previous clean weight
Minute 8: 3 power cleans at heavier load
Minute 10: max front squats in 20 seconds at previous clean weight
Minute 12: 3 power cleans at heavier load
Minute 14: max front squats in 20 seconds at previous clean weight
Minute 16: 3 power cleans at heavier load
Minute 18: max front squats in 20 seconds at previous clean weight, etc…
Minute 20: 3 power cleans at heavier load
Minute 22: max front squats in 20 seconds at previous clean weight, etc…
Record heaviest 3 rep power clean
Record heaviest front squat load and total reps at that load

Intended Stimulus
After a general warm up and some warm up on the cleans and front squats- you will begin at a load that starts to get heavy but you will still warm up with loading in the first 2 of the 6 sets you will do today. Don’t go to heavy too soon. Allow yourself to move smooth and fast in the first 2 sets. You’ll also need to stick with the clock and stay on schedule. When you don’t have a lot of loading- maybe not even a barbell- in your equipment pile, you need to change up the format and stimulus to turn today into some that that overloads you a bit. Today that format is keeping you on a strict clock and incorporating a very short max reps set that you also need to clean.

Record Keeping
Use the notes section of SugarWOD to track everything… this is a bit of an experimental shot at recording results for this kind of workout

Tuesday 201229 FGB Version

Live ZOOM WODs at 7, 9am and again at 4pm Password: TheHut

You can now see The Hut WOD, log your results, and encourage your fellow athletes!

Click here to download the app, sign-up, and start tracking your Hut workouts!

Fight Gone Bad Version
Three Rounds of 5 movements, one minute each for max reps of:
Single arm, alt DB snatch 50/35#
Box jumps 20/16″
KB swings 24/18kg
Burpees
Single arm, DB push press 50/35#
Rest exactly one minute
Post total number of reps for each movement through the workout

Intended Stimulus
Today, our workout is in the style of Fight Gone Bad, homemade version. You have a minute, or about 50ish seconds, per movement to get as many reps as you can, jot down your number of reps and then move on to the next, so on and so forth, until you get to your lovely one minute of rest. Find a seat, breathe, focus and get ready for the next two rounds. After the first round, you will have a better understanding of how to push your body, when to set the dumbbell down to shake your arms out, and when to rest. The goal is max reps here and that minute of rest between rounds is to serve as your reset. Aim to get as many reps or more as the first round. You. Got. It.

Monday 201228 TTB and Deadlifts

We return with the final week of training for the year. Another “compare to” that might include some movements that you might not have access to in terms of “going as prescribed”… and if that is the case, then thing of these movements as a “hip closer” and a weightlifting “hip closer” and then go about scaling and substituting… take a look below at the Intended Stimulus as well as the Suggestions. Better yet, join us at 7 and 9am again at 4pm on ZOOM

Live ZOOM WODs at 7, 9am and again at 4pm Password: TheHut

Tuesday’s WOD at 7, 9am again at 4pm
Five rounds for time of:
15 Toes to bar
12 Deadlifts (80/55kg)
Record load, time and scaling
Compare to July 7, 2020

Intended Stimulus
A gymnastic “hip closer” and a weightlifting “hip closer”- in a fairly high repetition setting with only moderately heavy load. The load for the deadlifts should allow you to get all 12 unbroken- but you will likely choose to break them up during the workout at some point. Load should be at about 50-55% of 1 RM. These should never be dropped and most should go unbroken. Toes to bar intention is small sets and very short breaks. Preferred are “actual” TTB at a slower pace instead of scaling ROM and fast. SO- if you can do Rx movement but it takes you a while, then simply scale the number of reps. Consider 2 minutes of TTB the maximum time allotted for the first and second sets, then 3 minutes per round in the latter stages. Today on TTB, “If you CAN, you SHOULD.”

Substitution Suggestions
If you don’t have a bar or rings to hang from- instead of toes to bar do a toes to fingers “sit up.” The same range of motion as TTB, but you are on your back, hands up over head, a horizontal version of hanging from a pull up bar… then you keep your hands fixed and bring your toes up to your hands. You can hold on to some DB or a KB overhead as an anchor. A scaled version is bringing your “toes to ceiling.” If you don’t have a load heavy enough to challenge you then get together what you do have- and go as heavy as possible. If you don’t have enough to make 15 reps tough- then you can add more reps up to 18 reps per round, but don’t do any more than that!

Saturday’s 9am ZOOM Live

Join us Saturday for a 9am session on ZOOM, a repeat of a WOD we did back in mid-May. You can even watch Jordan give us an archived preview of the session, then join everyone live to go through it together.

Saturday Morning Zoom Session today… 9am Password: TheHut

Hope each and everyone of you enjoyed Christmas and Hanukkah this year and the long awaited final week of 2020 is here. For our family, we finish out the year celebrating the life of Kristin’s dad, my father-in-law, Jack Bergin. He died on Christmas morning here at home. After coming to California from Cape Cod in April he spent many of his evenings watching the sun set over the Pacific Ocean. He was welcomed to heaven with a spectacular one. In his 87 years on earth, he worked hard for everything he got and had legendary stories to back it all up. All of them are true. While he was successful and loved his work- I think his most cherished accomplishment was his family. With his wife Ellie, Jack had 5 children, 12 grandchildren, and 5 great grandchildren. We miss him already, but are grateful that he is together again with his Ellie.

Saturday WOD- compare to May 19th 2020
21-15-9 reps of:
Front Squats (45/30kg)
Push Press (45/30kg)
200m Run
-Right Into-
15-12-9 reps of:
Thrusters (45/30kg)
200m Run

Intended Stimulus
Today we do some weightlifting and short, but fast, running. We’ll start out with Front Squats, Push Presses, and 200m runs for a 21-15-9, and then we’ll combine the squats and presses into one movement and do 15-12-9 Thrusters and 200m runs. All for time. The goal here is to wisely break up the sets of 21 and 15 so that you can run hard and then try to go unbroken through the 15-12-9. This one is going to feel sprinty!
General Warm-up
Start with a 200m jog. If you haven’t marked that distance off yet, it is roughly 30 seconds out and 30 seconds back. Then, do 10 front scales on each leg and 10 back scales on each leg. We’ll move into some alternating lizard lunge, some plank holds, and 10 push-up down dogs. Finally, do 2 rounds of 10 air squats, and 5 pushups and then a single 200m run.

Thursday 201224 Four Rounder

Morning Zooms only today… 7 and 9am class sessions Password: TheHut

Merry Christmas Eve! We will take Thursday evening and all Christmas Day off… see you again on Saturday morning ZOOM at 9am.

Merry Christmas from SugarWOD… remember to create your unique profile page heading!

 

Thursday’s WOD- “Leg Day:)”
Four rounds for time of:
36 air squats
24 weighted box step ups (40/25# object with a 24/20″ box)
12 power cleans (50/35kg)
Post time, load and any scaling

Some Notes on today’s WOD
Light, fast body weight squats, followed by a bit of a trudge with a moderately heavy, moderately high step up, finishing with some power. Use any heavy object to step up to a bench, chair, or a box if you have one. These are not meant to be too overwhelming… so a steady and consistent pace are expected. Same with the cleans really. IF you are going Rx- you should very capably get 6 reps in a row without stopping. These should be touch and go, taken from the ground. If you have some DBs, those will work… just lower them to below the knees for each rep.Kettlebell cleans can work too, if you are familiar with them. IF you only have a med ball… try 12 powerful medicine ball launches.

Wednesday 201223 Triplet AMRAP

Live ZOOM WODs at 7, 9am and again at 4pm Password: TheHut

Yoga with Maria happens today at 6pm! Password: TheHut
(notice these are the SAME link!)

Wednesday’s WOD
As many rounds as possible in 16 minutes of:
4 standing broad jumps (90% of 1RM)
8 Army Combat Fitness Test Push ups
16 sit ups

Intended Stimulus
A longish test with a powerful jump at an almost max capacity, a tough push up standard, and a slog thru some sit ups to prepare for more big jumps. After practicing some jumps and warming up… you will take THREE 1RM efforts. Then by marking off 90% of your longest jumps’s distance- you have established your personal “Rx” jump for this workout. After a couple rounds, these push ups will might be come tough… don’t cheat the movement! BUT the way to scale these today is by doing either training push ups OR even knee push ups are OK today. The sit up is any way you like: butterfly, long legs- and you CAN kip these today. Look at the clock after one full round- then try and keep up the pace.

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