1203, 2020

Friday, March 13th

By |March 12th, 2020|Categories: Random|Tags: |0 Comments

Great to see familiar faces get in here amid the current worldwide climate. We will continue to keep our community as safe as possible though this time with cleaning, you please take the same precaution before coming in. The gym has always been my most effective stress release, its times like these that workouts are most important for me. Stay alert, keep your space, wash your hands, don’t touch your face, and live your life. I’ll see you tomorrow.

A) 3 Min Row/Assault then every :20 sec for 3 min ring row/medball clean/Light KB thruster then 1 min Jog

B) 14 min to establish a challenging one rep Snatch (power or full)

12 Min EMOM Fiyess

1st-20 sec DB Snatch Alt

2nd-25 Sec Box Step Ups

3rd-30 sec Row

C) “Gone in 60 Seconds”

4 Rounds

1 Min Wallball’s 20/14

1 Min Burpee/Pull-ups (Switch back and forth each Min so 2 sets of each

1 Min Assault for cal

1 Min Rest

1103, 2020

Thurs, March 12th

By |March 11th, 2020|Categories: Random|Tags: |0 Comments

We will go into detail about this later but I am coming in three more days a week to wipe down bars, KB, wallball, ect. We will do everything to keep this community as clean as possible during this threat. Please individually do the same. Wash your hands before you come in and when you leave and if you are not feeling well please stay home. We are blessed to have a community that is in the lowest end of risk for this virus. I have heard several podcasts on it and eating good, sleeping good, drinking a lot of water, and excise were some of the most important attributers on humans who avoid getting or have a mild case of. We will get through this like we have gotten through other similar sickness in the past. Keep moving!

A) 3 Min row Assault then every :20 sec for 3 min Lunge/bear crawl/KB Thruster 1 min jog

B) 12 min EMOM

1st-6 Overhead Walking Barbell Lunge

2nd-3 Weighted Strict Pulls

C) “The Sunrise”

16 Min AMRAP

200m Run

5 Unbroken Hang Clean (you pick weight)

10 Push-ups

15 Sit-ups

1003, 2020

Wed, March 11th

By |March 10th, 2020|Categories: Random|Tags: |0 Comments

Some great Pr’s today with the Dead. Josiah @ 355, Maddie @ 201.5, Danny M @ 415, Theresa @163, Jason @ 300, Sean @ 275, Rachel @ 205! Great to see! Got some AMRAP sprints tomorrow to break the week up. Have fun

A) 3 Min Row/Assault then every :20 sec for 3 min Tempo Air Squats/Light Hand DB Snatch/Ring Rows

B) 6 Min EMOM

1st-30 sec double front rack KB Carry (elbows down)

2nd-30 sec Bar hang(relax and hang)

C) “The Three Wisemen”

2 Rounds

3 Min Ladder

1,2,3,4,5,6,7,ect

Toes 2 Bar

Box Jump up and over (set box up right next to bar and transition as fast as possible

2 Min Rest

3 Min AMRAP

10 Handstand Push Ups (if these take you more then 30 sec stop at whatever rep you are on and move to rope

2 Rope Climbs

2 Min Rest

3 Min to Complete

28/20 Cal Assault

AMRAP Kettlebell Swings

2 Min Rest

903, 2020

Tues, March 10th

By |March 9th, 2020|Categories: Random|Tags: |0 Comments

Nasty one today. Cleans looked about as good as I have seen them in a long time. Elbows were fast and that bottom position for the full clean looked insanely good. Very impress by all the classes I coached today. Heavy Dead’s on the menu tomorrow. Don’t rep your self out in the first 8 min. Take your time through the build to a heavy rep. If you aren’t feeling a heavy rep work technique.

A) 3 Min Row/Assault then every :20 sec for 3 min single arm/leg DB or KB Deadlift/inch Worm./Good Morning the 1 min Jog

B) 15 Min to Establish a heavy Deadlift

15 Min EMOM (Fitness)

1st- 25 Sec DB Step Ups to 20″

2nd-30 sec Assault

3rd-35 Sec Plank

C) “The Kings Ransom”

12 Min work time

When clock starts complete 100 Double Under’s then go directly into AMRAP

12 Pull-ups

10 Shoulder to Overhead 75/55

12 Jumping back Squats

@ Min 11 complete 60 sec AMRAP of Double Under’s

Post rounds and last Min # of DU’s

803, 2020

Mon, March 9th

By |March 8th, 2020|Categories: Random|Tags: |0 Comments

Rolling into the week with a repeat form Sept with a little tweak to it. Have fun with this one it is going to get spicy. Get to those Thrusters and do whatever you can!

A) 3 Min Row/Assault then every :20 sec for 3 min Russian Kettle/Lateral box step up/broad jump then 1 min jog

B) Every 1:30 x 10 Sets

Clean Pull+Hang Power Clean+Hang Full Clean

“Fitness”

12 Min EMOM

1st-20 Sec DB Power Clean

2nd-25 Sec Walking Lunge

3rd-30 sec Row

C) “The Cheese Grater”

6 Min to Complete

40 Burpee’s

20/14 Cal Assault

AMRAP Thrusters 95/65 (Fitness KB Thruster)

3 Min Rest

6 Min to Complete

40 Burpee’s

20/17 Cal Row

AMRAP Thrusters 95/65

603, 2020

Sat, March 7th

By |March 6th, 2020|Categories: Random|Tags: |0 Comments

Quick one tonight, great Dead form today! Have fun

A) 38 North Warm & Stretch

B) 9 Min EMOM

1st-15 Sec L-Hold from bar

2nd-25 Sec Double KB or DB overhead walk. Lock it out, biceps to ears.

2nd-35 Sec Plank

C) “The Hateful 8”

8 Min to complete

50/35 Cal Assault

20 Goblet Squats 53/35

AMRAP Power Snatch 135/95 (Pick a weight you can consistently move) (Fitness use DB)

3 Min Rest

8 Min to Complete

1000/850M Row

20 Overhead Walking Lunge 45/25 (Plate)

AMRAP Kettlebell Swings 53/35

503, 2020

Fri, March 6th

By |March 5th, 2020|Categories: Random|Tags: |0 Comments

Getting after some deadlifts tomorrow, come in and lift heavy things.

A) 3 Min Row/Assault then every :20 sec for 3 min Inch Worms/Single Arm and leg DB Deadlift/Hollow Swings 1 min Jog

B) Every 2 min complete these Deadlift Wave sets

4-3-2-4-3-2

go heavier on second wave

C) “The Roaring 20’s”

6 Rounds

20 Sec Hang Clean 135/95

10 Sec Rest

20 Sec Burpee’s

10 sec rest

20 sec Toes 2 Bar

10 Sec rest

20 sec Air Squats

10 sec rest

Post running total

403, 2020

Thurs, March 5th

By |March 4th, 2020|Categories: Random|Tags: |0 Comments

Please keep your thoughts with long time 38N athlete Marco that his boy Santiago will be returned home soon. Santi was taken from his room two nights ago and there and has not been found. Please go to Marco’s facebook page to share the nixle alert or Petaluma Patch article so we can reach as many people as possible. I will post updates as I hear them.

A) 3 Min Row/Assault then every :20 sec for 3 min light overhead walking lunge/goblet squat/bear crawl then 1 min jog

B) 5 Min EMOM

2 Pressing Snatch Balance

1 Min Rest

5 Min EMOM

2 Snatch Balances

C) “The Labyrinth”

17 Min AMRAP

400m Run

15 Thrusters 75/55 (Rotate to 18 Wallballs)

10 Box Jump up and over 24/20

5 Bar Muscle Ups or (8 Pull’s & 5 Ring Dips

****Every other round (2,4,6,8,ect) rotate Thrusters to 18 Wallball’s)

303, 2020

Weds, March 4th

By |March 3rd, 2020|Categories: Random|Tags: |0 Comments

Got a couple fun AMRAP’s to break apart the week and loosen that body up from the barbell work the last two days. Have fun

A) 3 Min Row/Assault then every :20 sec for three min Wallfacing Handstand Hold/Ring Rows/Hollow Swings 1 min Jog

B) 10 Min EMOM

1st-15-20 Sec Handstand Walk

2nd-25 Sec Tempo Bent Over Dumbell Rows (4 Sec)

C) “Cloud 9”

9 Min EMOM

21/15 Assault Cal

15 Alt Dumbell Power Snatch 50/35

9 Pistols (Alt)

4 Min Rest

9 Min AMRAP

21/18 Row

15 Push Up

9 Alt Dumbell Lunge 50/35

203, 2020

By |March 2nd, 2020|Categories: Random|Tags: |0 Comments

April 10 & 11 the IPA 10K is here. 38 North is getting a group together to run it. Here is link to sing up.

https://www.ipa10k.com/?gclid=CjwKCAiA-vLyBRBWEiwAzOkGVIj13kmshqpaRrJrtpskwRQNBzf-kEFVCOz-9V6m-Xs2g8n6h5yYpRoCaBAQAvD_BwE&fbclid=IwAR25lcCQfsW28C58xw7rVGjZYTiz7BbOnsGbwO6qZ8NGJ1B8vmG3f_QKpHE

That WOD was a punch in the gut!!! It should have called the equalizer, because anyone who has a big weekend got brought back to reality real quick. Hammered those legs, no legs tomorrow. We programmed this ne about 6 months ago and I had a lot of good feedback. Have fun!

A) 3 Min Row/Assault then every :20 sec for 3 min Russian Kettle/Bear Crawl/broad jumps then 1 min Jog

B) Every 2 Min x 6 Sets

Power Clean Cluster (3 Reps/one rep every 10 sec)

10 Min EMOM

1-20 Sec KB High Pull

2-30 Sec Row

C) “The Eclipse”

6 Min AMRAP

7 DB Power Clean 50/35

14 Sit-ups

28 Double Unders

3 Min Rest

6 Min AMRAP

7 Hang Power Clean 115/75

14 Sit-ups

28 Double Under’s