Remember guys, 9:00am is the zoom kick off for Cornucopia!  We’ll do a little teaming for those that don’t have teams already, and then once we warm up a little bit (the workouts long AF anyway!) then we part ways, get reconnected on zoom, and then smash it!!

The workout is a combination of lots of things legs:

Thrusters, Med Ball Cleans, Wall Ball Shots, KB Snatches, Pull-ups, Burpees, Deadlifts and Rowing, totally not in that order.  Modifications will be plentiful (as natures bounty) and they should be depending on who you’re with and what you’ve got.  Typically 200 reps of each are done, but I like to recommend less, and walking well for the successive 5 days 🙂 As far as buddying up goes, we can handle most of that on zoom at 9:00 that morning, then off we go to smash reps, then we’ll zoom back together once we’re finished and yuck it up for a few, while waiting for everyone to finish, and then off to chow time!!  If you have more specific questions, please please holler at me and let me know what you need.  I’m 100% here to help, considering it’s what I do man!!!  Much love y’all.


Zoom Time: 6:00am, 11:00am, 6:30pm

Join Zoom Meeting

Meeting ID: 543 692 6158

Passcode: 162313


The Workout:


21-15-9 for time of:

Power Clean 135/95

Ring Dips


Home Version: Ultimately guys, try to get as close to the above workout as you can with what you’ve got and your abilities.  If you’ve got rings, but can’t actually yet do ring dips, do supported ring dips (feet on the ground and go after it), if you have no rings, but good dips, then work the chair dips and get low and stretch it out!  If you’ve got a barbell, but it’s too light (not enough weights) then do squat cleans with the lighter weight like below.  Options abound!  Zoom will sort all this out for sure, it’s why we’re there!


30-20-10 for time of:

Squat Clean with what you’ve got

Chair Dips




Do enough to get the blood really flowing, this workout should be short and intense.  Under 10 Minutes.

3 Rounds

50 Jumping Jacks

20 Air Squats

10 Push-ups

Then spend some good time thinking dippy thoughts:

Supports, negatives, banded/feet down, then “real” dips

Then review the cleans quickly:

Deadlifts, Deadlift shrugs, front squats, shrug unders (hang squat clean/hang power clean) then full movement.

Rock it!!


Rowing: (Thanks for the reminder Tyler!!)

Let’s do an oldie but Goldie:

Row 5 minutes easy-ish

10 Rounds of :30 ON, :30 off

Row 5 Minutes at the same pace as the first 5.