Two more Hale stories for you this week.
First up is Dee. She’s one of our most consistent (and best) athletes, and one of the anchors of our early morning crew.
For Dee, exercise meant running. She knew it, she was good at it, and she was comfortable. But it became a routine, and she just wasn’t lit up about doing it anymore. When she found Hale, she got into the best shape of her life, and even got better at running!
Next is Olivia. She’s another amazing morning athlete.
Olivia had a 24 hour fitness membership…just like all of us have. But “having a membership” and “going” are two different things. When she did go, she didn’t know what to do or how much to push herself, and it just wasn’t worth it. When she started Hale, she found mental clarity and physical strength and flexibility.
Coach “real story” Jay
PS – This is the last week of the trial for MetCon, Hale Barbell, Hale Mobility, and the Saturday morning throw down!
Your attendance so far at Hale Barbell, Hale Mobility, and the Saturday Morning Throwdown tells us you’re all in on those.
Metcon attendance has been great sometimes, spotty at others. Our decision to keep it around will be based 80% on attendance, so if you’re all in on that class, get in and take it THIS WEEK at 6:45am or 6:00pm (it’s free!)
PPS – Friendly reminder to all parents. Kids are not allowed on the floor during classes. We couldn’t live with ourselves if your child got hurt. Please set them in the lounge area or ask us and will will set them up in the coaches office when we can.
Announcements:
Our 4 week experiment concludes this week!
Metcon: Weekdays (M-F)
6:45-7:15am AND 6:00-6:30pm
Saturday Morning
Throwdown: Saturdays: 6:30-8:00am
Hale Barbell
Club: Sundays: 8:00-9:30am
Hale Mobility: Sundays:
9:30-11:00am
Workouts for the Week:
Monday:
A. Tempo Deadlift*
3-3-3
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.
Slowing down (working tempo… 3sec lower) is a great way to drill good positions and movement patterns. Get your bracing in order and send your hips back!
B. Up & Back
For Time:
8-6-4-2-4-6-8
Deadlift (275/185)
*After Every Set Complete perform 8 Handstand Push-ups (Strict Optional) 16 Slam Balls (25/15)
Scale:
Deadlift : (185/135) (135/95)
Push-ups
Slam Balls ( 25/10)
Deadlifts are heavy today, but they should be doable unbroken. You may choose to break the very last sets, if you need to re-brace, but strength-wise, this shouldn’t be more than about 65% of your 1RM.
This should be a good total body and lung burner. THANKS, slam balls! You’ll probably wish for more deadlifts in the middle sets. Hehehe.
Metcon:
FOR TIME:
500m Row
25 Hand-Release Push-Ups
400m Row
20 Hand-Release Push-Ups
300m Row
15 Hand-Release Push-Ups
200m Row
10 Hand-Release Push-Ups
100m Row
5 Hand-Release Push-Ups
-16:00 Hard Cap-
Super simple–descending pull/push. Push the pace on the row! You’ll get a few breaths on the push ups, as you’ll be breaking these with a hand release!
Tuesday:
4 ROUNDS, for reps
2:00 Max Cal Bike
1:00 KB Swing (53/35)
1:00 KB Goblet Lunges
-1:00 Rest b/t sets-
(Score is total Reps: Cals + Swings + Lunges)
Scale:
KB (35/26)
You can scale this one up/down with your effort level. If you move at a casual pace (especially the bike!), it’ll feel casual… Try to move for the whole minute with the lunges and KB swings, at least to start. If you need two sets, perhaps 30s on, 10s off, 20s on is the way to go 🙂
Finisher:
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
Hollow Hold
-Rest 1:00-
TABATA 2 –
8 ROUNDS, :20 ON / :10 OFF
Dead bugs
*Complete all 8 Rounds of
T1 then transition to T2
Abs for days!
Metcon:
As many rounds & reps as possible in 5 minutes:
3 DB Manmakers
6/4 Cal. Bike
-Rest 2:30-
As many rounds & reps as possible in 5 minutes:
3 DB Manmakers
6/4 Cal. Bike
**OPTIONAL FINISHER**
2-3 ROUNDS:
10 Hammer Curls
20 Hollow Rocks
:30 DBL DB/KB Overhead Carry
Two mini-burners again! You have to go HARD on each to make this a full workout. If it feels like a warm up pace…. pick it up!
Wednesday:
A. Extended Warm Up:
Every minute on the minute for 10 minutes:
MIN 1: 4 Thrusters (Building)*
MIN 2: :40 sec Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. The goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar.
B. “Narf”
For time:
9-15-21
Pull-ups
Thrusters (95/56)
Scale:
Thruster (65/45)
Jumping pull-ups
Working a familiar workout… but backward!
The round of 21 will be extra tough to hold together–if you’ve done FRAN with unbroken thrusters, that’s your goal here, too. Dig deep!
Metcon:
As many rounds & reps as possible in 13 minutes:
20 Alt. DB Snatches
10 Up-Downs
20 Alt. DB Front Rack Lunges
Fast paced, light AMRAP. Looking for AT LEAST 5 rounds, or ideally closer to the 7. Lots of legs & power moves today. GO!
Thursday
A. KB Skills
In 10 minutes:
Build to Heavy Set of KB Complex:
1 SA KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch
*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.
B. “Double Trouble”
7 min AMRAP:
10 Unbroken Double Unders•
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*Double Unders increase by 10 reps each round.*
-Rest 2:00 mins–
7 min AMRAP:
10 KB Sumo DL High Pull (53/35)
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDHP increase by 5 reps each round.*
Scale:
Single unders
KB (35/26)
Two AMRAPs with a little rest between. Make sure the high pull is a push and extend, not a pull.
Knees to elbows means… KNEES TO ELBOWS! Not upper arms… but elbows!! Coordination is key!
Metcon
Every Minute on the Minute for 15 Minutes:
MIN 1 – 15/12 Cal. Bike
MIN 2 – 10/10 Single Arm KB Suitcase Deadlift
MIN 3 – MAX Plank Hold
Alternate between movements for a total of 5 rounds of each! Burner!
Friday
Every minute on the minute for 21 minutes:
MIN 1: Max Reps of DB “Bear Complex” (50/35)
MIN 2: 2 Rope Climbs
MIN 3: 20/15 Cal Row
*1 Rep of DB Bear Complex
is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
*For the Rope Climb, no big jump into the rope. Start the climb with feet planted.*
Scale:
DB (35/20)
(score = reps bear complex + rope climbs)
Bear Complex demands that you’re smooth with your transitions–control where the dumbbells go so that you can move directly into the next rep without having to take a break to reset. The longer you hold em, the worse it gets!
This will be spicy. BREATHE early and often and try to recover as much as possible on your rope climb minute.
Metcon
As many rounds & reps as possible in 5 minutes:
5 DB Thrusters
5 Burpees
100m Run
-Rest 1:00-
As many rounds & reps as possible in 4 minutes:
4 DB Thrusters
4 Burpees
100m Run
-Rest 1:00-
As many rounds & reps as possible in 3 minutes:
3 DB Thrusters
3 Burpees
100m Run
Triple AMRAP with decreasing time and decreasing reps on the DB Thrusters & . The weight on the DBs should allow for unbroken reps and Burpees should also be completed at a fast, continuous pace each round. The 100m Run should be completed in :30 or less. If this is a bit too far to run full-on, scale back to 50m.
Saturday
4 Rounds for time:
400m run
20 Wall balls (20/14)
50 Double unders
10 Deadlifts (225/155)
– Rest 1 min after each round –
( 30 min time cap)
Scale: Deadlift
(185/125)
(135/95)
Each round should feel like you’re approaching “red line.” Don’t go ALL OUT, but definitely push the pace beyond what you’re comfortable with–you’ll get a minute after your deadlifts to breathe.
All movements should be unbroken. So, if you SPRINT the run but break your wall balls, point is lost! You’ll lose that time you saved with you rest between sets.
Saturday Morning Throwdown
“Wendy & Heidi’s Grumpy Fixer”
FOR TIME:
800m run
15 ROUNDS:
5 Wall Balls (20/14)
3 Burpees
1 Power Clean (185/135)
800m run
15 ROUNDS:
5 Wall Balls (20/14)
3 Burpees
1 Power Clean (185/135)
It’s WAY more fun than it looks. Seriously.
The short reps are just enough to get you gassed, but 3 burpees never gets TOO annoying. Jump through them all.
The heavy clean is THE MOST FUN! It’s the best! Make it just heavy enough that you initially question if it’s a good idea (it’s 7am, after all!) but leave it at least 20# under your max. Heavier than you’d usually consider for a workout. It’s only one, after all!
The 15 rounds (twice!! HAHA) is all mental. Keep chipping.
Back story:
This was one of Wendy’s “brilliant” ideas. Heidi looked at it, thought it was ridiculous
(3pm, not enough coffee), and agreed to just start and see what happened.
Turned out to be one of our favorite workouts in a while. GET IT!