WORKOUT OF THE DAY

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!

Friday 211008 Clean and Jerk 10×3

Buy a pair of shorts from Lululemon Malibu before October 18th and get The Hut logo emblazoned on them! 

This heavy and technique intensive day gives us a nice change of pace after the last few days of tough metcons. If you’re feeling really sore, come into The Hut, use the warm up to decide if today is a day to build in load (technique permitting) and eventually hit a new 3 rep max, or if it is a better choice to keep the load light, use the day to work on clean and jerk technique, and chase away some soreness. Regardless of with path you choose, rest 2 minutes or more between sets and stay touch and go as long as possible 🙂

Workout of the Day:
Clean & Jerk
3-3-3-3-3-3-3-3-3-3
Post all loads and new 3RM

Thursday 211007 AMRAP 16: Run, Step Over, HSPU

Because every once in a while “constantly varied” means doing similar things on back to back days. With that out of the way, we’d like to highlight 3 important announcements for all you CFMers:

1. The Deadlift BBQ makes a return November 5th from 4:00-6:30pm! We’ll gather, eat good food, lift heavy weights, and celebrate all we’re thankful for. More details to come as this approaches.
2. Starting now, and running through October 18th, buy a pair of shorts from Lululemon Malibu and get The Hut logo emblazoned on them!
3. Territory Foods is back at The Hut! Order by midnight on Thursdays. Delivery to fridge at The Hut is free. Ask a coach if  you have any questions and check out the hand outs they’ve left for you at the gym.

Now, lets get back to some constantly varied, functional movements, executed at high intensity for this 16 minute AMRAP!

16 minute AMRAP:
400m Run
16 Weighted Box Step Overs (50/35# DB, 24/20″ box)
12 Handstand Push-ups
Post completed rounds + reps and any scaling

Wednesday 211006 3 Round Triplet: Lunge, Row, Press

A big shoutout to all the September PRs! Keep up the good work. This is a product of consistency, hard work, dedication to skill work, and ALL the healthy lifestyle habits that happen outside of the gym. We are proud of you! October will bring more PRs we’re sure 😉

3 rounds for time:
30 Goblet Reverse Step Lunges (35/25#)
30 Calorie Row
30 SA DB Strict Press (35/25#, switch arms as desired)
post finish time and any scaling

Tuesday 211005 E4M for 6: DL + C2B

On the 4 minute mark for 6 rounds:
4 Deadlifts (AHAP, for as many rounds as possible, touch and go)
4-8 Strict C2B Pull-ups
Post load and any scaling

Intended Stimulus
Build to a heavy set of 4 during the warm-up.skill work. Then, hold that load for as many of the 6 rounds as you can. Tinkering up and down in load during the 6 rounds is fine, but your aim should be to be done with the big jumps in load before the 6 rounds begin. Those without at least 4 consecutive strict chest to bar pull-ups should go strict chin over bar pull-ups, and those with out at least 4 consecutive strict chin over bar pull-ups should do 5 reps of a full 5 second eccentric lower.

Monday 211004 MB Run + MB Clean

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

For time complete:
200m run with medball
40 MB Cleans (20/14#)
200m run with medball
30 MB Cleans
200m run with medball
20 MB Cleans
200m run with medball
10 MB Cleans
200m run with medball
Post finish time and any scaling

Intended Stimulus
The stimulus is simple today, but the MB clean is sneakily complex. Use the warm-up to practice this movement so that your “in WOD” reps are smooth and efficient. Take the MB cleans in manageable unbroken sets. Think steady sets of 20 reps or so. Then, run hard with the medball. You’ll turn right out of the gate, run back to The Hut (feel free to do this whole WOD out front) and get on with another set of MB cleans.