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WORKOUT OF THE DAY

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Thursday 231012 EMOM 15

Another game night at The Hut this Friday at 5pm!

EMOM 15:
8 KB Swings (24/16kg)
8 Goblet Squats
Complete all rounds unbroken
Scale loading/volume so you have at least :25 seconds of rest each minute at the start
Post and scaling and a cue to remember

Wednesday 231011 25-20-15-10 For Time

Deb, Nico, and Eric hard at work during a recent 9am!

25-20-15-10 reps for time:
Pull-up
Handstand Push-up
400m Run
Post finish time and any scaling

Tuesday 231010 Push Press 5RM

A recent 4pm gets in big sets of floor presses!

Push Press
5-5-5-5-5
post all loading and new 5RM to the PR board!

Monday 231009 5 RFT Compare To

Peter and Eric work on the “inverted burpee” in a recent personal training session. Here is the inversion!

5 rounds for time:
21 Calorie Row
15 Box Jump Overs (24/20”)
9 Double DB Hang Snatch (40/30#)
Post finish time and any scaling
Compare to March 6 2023

Wednesday 231004 Three AMRAP 4s

Workout of the day:
AMRAP 4:
12 Pull-ups
12 ACFT Pushups
-rest 2 minutes-
AMRAP 4:
12 Burpee
12 Box Jumps (24/20”)
-rest 2 minutes-
AMRAP 4:
12 Pull-ups
12 Burpee Box Jumps (24/20”)
Post total reps completed and any scaling

Teusday 231003 Pyramid Chipper For Time

Bike intervals on a Monday for Deb R!

For time complete:
800m run
40 Abmat sit-ups
20 Deadlifts (100/70kg)
40 Abmat sit-ups
20 Deadlifts
40 Abmat sit-ups
800m run
post finish time and any scaling

Monday 231002 For Max Meters

Make sure you look at your compare-to data from May 10th for this one! Check your notes, make a plan for exactly what you need to in each interval to set a PR. Then, execute the plan and get that new PR up on the board! No, it’s not going to be easy (just reference those notes form last time), but these are the days the community pushes each other to be better and put forth the effort that leads to changes in our work capacity. Now ROW!

 

Workout of the day:
10 minutes of RMU skill development
-then-
For max meters…
Row 3:00-2:30-2:00-1:30-1:00-0:30
-rest 2 minutes between intervals-
Post total meters rowed
Compare to May 10 2023

Friday 230915 Snatch Balance Tech + Finisher

Here we have a weightlifting piece that isn’t for load. In fact, the heaving snatch balance often challenges athletes before the loading is even close to something they think will feel heavy, and that’s the point today! To practice this skill transfer exercise over a lot of PVC reps, empty barbell reps, and maybe moderately loaded reps so that you get more comfortable dropping under the bar quickly while still receiving it in an active shoulder position. This is for everyone. So, come in to The Hut, be humble, practice, practice more, and get better.

Dr Jason got after a few metcons this week and is ready for today’s weightlifting technique!

Snatch Balance
5-5-5-5-5
shoot for a moderate loading that allows you to mack mechanical adjustments
post all loading

-then-

A finisher

Wednesday 230913 5 Rounds For Reps

Rachel and Alex bike for cals in-lieu of rowing during a massive 7am class!

Join us for Yoga tonight at 6pm!

5 rounds for max reps:
1 min MB Clean (20/14#)
1 min Calorie Ski
1 min Double Under
-rest 1 minute-
Post total reps and any scaling

Monday 230911 6 Rounds EACH For Time

Heather smiles her way through a set of DB Hang Cleans!

On the 4 minute mark for 6 rounds, EACH round for time:
4 Clean and Jerks (70/50kg)
200m Run
Post all 6 times and any scaling

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