WOD
Tuesday! Like 23 Days until Cornucopia!
“Squatober” will morph seamlessly into “Movember” where we’ll be doing a similar “reps on the day” scheme with Medicine Ball Cleans (20/14). Look forward to the reps on the chalkboard!!
The Workout:
For Time: Accumulate a 3:00 Handstand Hold, 100 Squats, 50m Handstand Walk, 100 Squats, 30 Handstand Push-ups, for time.
You have your own watch for the 3:00 hold, once you’re done there, then you can start blasting through the rest of the workout! Of course handstand walking will be scaled, we’re not new, and you’re more ready than ever for a few sets of 100 air squats!!! Let’s see how the training there has paid off 🙂
Monday, the day after Halloween!
I hope you guys all had a good time being spooky! That not too much candy was eaten, and that all is well with your pumpkins!
The Workout:
For Load: Back Squat 10-8-6-4-2 Shoulder Press 10-8-6-4-2
Yes both 🙂 Warm-up well, then work through some good heavy squats, then transition to some good heavy presses, then cool it down and stretch a bit. Hopefully we’ve taken a double with your old max!!
Saturday! This one is gonna be wild, get ‘yer partner!
Buddy session! Yay! This should be really fun, in that fun way, where it’s fun when it’s over, and while you’re doing it you’re feeling really glad that your buddy is OK to wait for you to catch up, or to be ready to go again, because sheeeeesh, they’re so fit!!! Is that just me? Remember that time with sit-ups Maher? Sheeeesh!
The Workout:
For Time:
25 Synchro Strict Pull-ups
50 Synchro Zercher Barbell Walking Lunge Steps
50 Partner Wall Ball Tosses (20/14#)
50 Push-up Fist Bumps (Synchro)
50 Alternating Box Jumps (24/20”)
50 Push-up Fist Bumps (Synchro)
50 Partner Wall Ball Tosses (20/14#)
50 Synchro Zercher Barbell Walking Lunge Steps
25 Synchro Strict Pull-ups
Scaling includes all the oldies but goldies, come play, you’ll find a crew here who’s ready to share, help, and have fun! This is how we do it! It’s Saturday morning, and the feeling is still right!
Friday! Finally we made it!
Another one of these, only no rest!! Muahahhahaha 🙂 A quick 16 minutes to smoke your forearms, and general fitness. That is your work capacity across broad time and modal domains!
The Workout:
Every 4:00 For 4 Rounds: Use two DBs
**KB’s could also be used**
200m DB Farmer Carry (45/30#)
*then*
Max Rounds in remaining time of: 10 DB Push Presses and 10 DB Front Squats
Scaling to include lighter DB’s and honestly, not much else I think will be needed. This is just gonna be straight up really taxing. Enjoy it!!
Thurs-YAY! The 28th, getting close to Halloween!
Here we go guys! Straight down the pipe, tough ass workout! Bang the bars, and let the bodies hit the floor. There I finally said it. Hugs 🙂
The Workout:
AMRAP 12: 9 Deadlifts (115/75#) 6 Burpees 3 Power Cleans (115/75)
REST
Finish with 10 rounds of L hangs for max time, on the minute.
Scaling to include building the barbell off the floor, raising the hands in the burpee and any manner of variation for the clean. AND certainly reducing the weight of the two movements!
Wednesday October 27th!
Brent’s Day!! Hahahhaha 🙂 This is gonna be great, the best thing about it is going to be the set of 10 on the way out! We’ve been doing this style of heavy day for a minute, and I like it, the multiple heavy reps is important for future gainz, and also helps solidify your technical improvements!
The Workout:
9 Sets For Load: Overhead Squat 10-5-3-1-1-1-3-5-10
Scaling to include, drills drills and more drills, flexibility training, and drills, and then also maybe some drills.