WOD

It’s finally here!

Zoom Time: 9:00am.  If you want to go over scaling personally and more in depth and/or find some teammates, coming a little early will help.  I’ll be on there at 8:40am to start this process up!

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

After we all get together, answer some questions, layout what’s needed, you guys will break out into your own zoom meetings with each other on your team, do the workout, then reconnect back on the main zoom meeting (listed above).  Those with good zoom accounts might be designated as “team captains” of sorts to make sure people get into the rooms.  We’ll be using the chat function and email for sure to get everyone taken care of.  Let’s be patient, take our time, and then have a momentous hopefully 1 and only time, that we’ll do this workout virtually! 

Cornucopia WOD: Our 12th time!

Teams of 4 or 5:

200 Reps of each movement:

KB Snatches 35/26
Deadlifts 95/65
Wall Ball Shots 20/12
Medicine Ball Cleans 20/12
Burpees
Pull-Ups
Thrusters 45/33
Calories on the Rower

For Time!

Scaling the movements is super key!!  This year more than ever, equipment issues, zoom issues and spacing issues!

KB Snatches —> DB Snatches, or KB Swings/DB Swings
Deadlifts —-> Lighter Deadlifts, KB or DB Deads, or also from the knee to the hip (staying off the floor that way)
Wall Ball Shots —-> Can be air squats, can be squats holding the ball, can be with one dumbbell
Medicine Ball Cleans —-> Can be power cleans (no full squat) if your legs are juiced already, can be DB or KB as well
Burpees —-> Yay burpees, any scaling here makes sense, typically a reduction in the reps is important
Pull-Ups —-> Jumping Pull-ups or Ring Rows!
Thrusters —-> Can be air squats, can be jumping squats, can be DB/KB, just try to make it different somehow from any other scale used today!
Calories on the Rower —-> Row like crazy!  If no rower, Sumo Deadlift High Pull is the movement to do with KB/DB is the place to go!

REPS – take care of yourself here

This is the one workout that we adore for posterity and tradition, but it’s also the workout we get the most problems with!  It’s really long, and I’m not gonna be there to watch you, SO YOU NEED TO WATCH OUT FOR YOURSELF. What that means is that typically there are way too many reps in this workout if you haven’t been training at a consistent high level.  A team of 5 goes a long way to making things better, each person has “only” to do 40 reps at an even split that way.  However, I’ll use myself as an example, me and pull-ups at high reps aren’t the best of friends, so I routinely (and this year will be no exception!) recruit a few jumping pull-up/ring row scalers and have them do more reps so I can get away with fewer pull-ups.  The moves to make sure that you don’t do too many of are the BURPEES, MED BALL CLEANS, WALL BALLS, these three moves are really tough on the system, and are really high intensity.  Scale the movement, do a few reps at a time, don’t panic, you’ll get there, it’s a big number just keep passing it and have fun with it!!!

Yeah!!  Remember guys, cornucopia will be awesome, all you have to do is show up on zoom at 9:00am and we’ll make it happen from there!!  We’ll break out into smaller zoom groups, do the workout, then have a meet up when we’re all done, and it’ll be great!  I’ll help scale the workout, and we’ll demo the moves, and all that good stuff.  Piece of cake you guys 🙂

Zoom Time: 7:00am, 11:00am, 6:30pm (For next week I’ll put out the whole week in advance, thanks guys!)

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

Workout:

Split Jerk for 1 RM

Home Version:

Practice Jerks with what you’ve got on hand!  And then also some jumping lunges, not too many, remember tomorrow, but some is wise for sure.

Side Planks to finish would be legit!

Warm-up:

To include jumps, a jerk progression, some stick work, and then smash the movement for awesome.

Scaling options:

Knee: Push Jerk might be better, push press or press might be better still

Arm: Single Arm versions are tricky and totally worth it from a balance standpoint if nothing else.

Rowing:

Max Rounds in 12 minutes of:

Row 12/9 calories, rest :25 Seconds

Hey guys 🙂

Zoom Time: 6:00am, 11:00am, 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

Bear Complex!!

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7 times through makes 1 entire round.

Gotta do 5 rounds 🙂 Increasing weight if possible each time!

Home Version:

Same thing!!  Just use what you have that makes sense, and it’s a doozy, let me tell you!

Rowing!!

500m

:40 sec rest

400m

:40 sec rest

300m

:40 sec rest

200m

:40 sec rest

100m

:40 sec rest

200m

:40 sec rest

300m

:40 sec rest

400m

:40 sec rest

500m

Rest all day 🙂

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
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

The Workout:

“Elizabeth”

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!

“Betsy”

30-20-10 for time of:

Squat Clean with what you’ve got

Chair Dips

Warm-up:

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.