WOD

Alright, I’m never gone, and the fitness takes zero holidays

***Notice: Friday, Saturday and Sunday after Thanksgiving the gym will be closed, if you want I’ll post some home workouts, but check this out, Cornucopia is so rough that you’re wild to think that you need more training afterwards for like at least 2-3 days. Boom.***

Monday: Deadlift x5

Tuesday: 70 Double Unders, 50 Abmat Sit-ups, 30 Ring Push-ups, 50 AbMats, 70 Double Unders, 50 Abmats, 30 Ring Push-ups, 50 Abmats, 70 Double Unders for time

Wednesday: “Fran”

Thursday: Power Clean and 2 Front Squats for Max, like you do a power clean, and then without putting the bar down do two front squats also, then put the bar down. For a Max

Friday: Bench Press 1/30/1/20/1/10, onced finished, work to 100 ring rows (at an angle that starts with 20 reps)

Saturday: Trade Rounds with a buddy: 200m Run, 6 Sumo DL HighPulls 135/95 each do 10 rounds

I may be gone, but the fitness carries on!

Here you go team!

Monday: Lumberjack 20

Tuesday: 40/30/20/10 Power Cleans 75/55 and Wall Ball Shots 20/14

Wednesday: 2 Rounds Tabata Ring Dips, 1 minute for 2 Squat Snatches, 4 Rounds for Reps and combined weight of all the snatches

Thursday: Fight Gone Bad Style: KB See-saw Rows in the GHD’s 53/35, Kipping Pull-ups, Box Jumps 24/20, DB Push Presses 40/25, 4 Rounds for Max Reps

Friday: 10 Rounds for Quality: 30 Second Handstand Hold, 30 Second L-hang, 30 Second Hollow Rock, 30 Second Bottom Overhead Squat w/PVC

Saturday: Power Clean for Max 3

Yoish! Go for it 🙂

Start thinking about Cornucopia Teams!! Two time slots, 8am and 9:30am, then we’ll closed the rest of Thanksgiving week!

Monday: 20 HSPU -then- 2 Rounds of: Row 1k, 15 KB Snatches R 53/35, 15 KB Snatches L 53/35, then 20 more HSPU’s all for Time

Tuesday: Back Squat x 5/4/3/2/1

Wednesday: “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. OPTION for those with Wrist/Shoulder/Calf/Feet Issues: 5 Rounds for Time Bike 500/Ski 250, Broad Jump 100ft (5 Jumps do 5 GHD Sit-ups, carry a spot marker) or Lunge 50ft (every 5 do 5 Push-ups) Yoi!

Thursday: 8 sets of 3 Strict Pull-ups with 80% TOTAL weight from 10/17 Then 500m Ski erg TT, and Bike 1k TT

Friday: Thruster for 1/3/5/7/10

Saturday: “McCluskey” Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters If you’ve got a twenty pound vest or body armor, wear it.

And the weeks keep coming!

This Wednesday is a special fundraiser workout, I’ll have the details up in the gym about how to donate to Marysville. They raising money after the high school shooting a few years back to rebuild the weight room, to help the kids. Of course, I’m into that!

Monday: 3 rounds for time of 21 med ball cleans 50/30, 15 power snatches 95/65, 9 Ring muscle ups

TUESDAY: Jerk for Max 3

Wednesday: “Pilchuck” 6 Rounds for Time of: 10 Front Squats 225/155, 24 KB Swings 70/53, 14 Burpee Box Jump Overs 24/20

Thursday: 5 rounds for time of 3 Bench Presses 275/185, 3 Deadlifts 405/315

Friday: 4 x 500m row, rest as needed

Saturday: Team this up!! Forrest Three rounds for time, 20 L-pull-ups, 30 toes to bar, 40 burpees, run 800m

It’s time for some real fitness!

Tickets for the EnduroCross https://www.endurocross.com/everett-wa-endurocross

Booyah!!

Monday: “Jerry” For time: Run 1 mile Row 2K Run 1 mile

Tuesday: For time: 3 rope climbs, 6 power cleans 205/145, 9 HSPU’s 4” deficit, 12 skin the cats, 9 deficit HSPU’s, 6 power cleans, 3 rope climbs

Wednesday: Max weighted pull-up, “Annie”

Thursday: “Christine” 3 rounds for time 12 dead’s bodyweight, 21 box jumps 24/20, 500m row

Friday: 10 to 1 of military presses at 135/95 and 2 to 20 wall ball shots 20/14 for time

Saturday: Teams of 4: Share as a team, two people working at a time: 200 burpees, 200 GHD SIt-ups, 200 calories on the rower boom!

Hoo HOO, this week looks “fun”!

Check it out :). And yeah, we’re gonna scale the workouts when/if they’re too much volume/load etc.

Monday: Bike 1k: 5 Rounds of 3 Deadlifts 365, 6 HSPU’s on paralettes, then finish with another 1k on the bike

Tuesday: 3 Rounds for Time of: 30 GHD Sit-ups, 30 DB Hang Power Cleans 45/30, 150 Mountain Climbers

Wednesday: 50 Air Squats, 800m run max rounds in 12 minutes

Thursday: “Lynne” 5 Rounds not for time of Bench Press at Bodyweight and Pull-ups for max reps.

Friday: Front Squat x1

Saturday: 50/40/30/20/10 of KB Swings and Push-ups. Both do the KB and share the push-ups between then two of you!

You aren’t going to get the butt you want by sitting on the one you have

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