A. Run 400 Inchworm x 10 Single leg RDL x 5 ea. KB Windmill x 5 ea. Swings x 20 Plank 1 minute Weighted Dead Bugs :03 Hold x 10 Single Leg Glute Bridge x 10
B. Every 2 Minutes Deadlift 5 x 5 @ 5-10 lbs heavier from last week
C. With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
Workout: A. Run 400 KB Single arm Bench Press x 10 (5 each side) DB or KB Pullover x 10 Face Pulls w/band or rings x 10 Inchworm w/5 Push up x 5 Prone Swimmers x 10 Prone Shoulder Press w/pvc x 10
B. Bench Press 5 reps every 2 minutes for 5 sets Increase the weight from last week 5-10 lbs
C. 15 Min EMOM 1st: GHD Sit ups x 12 2nd: Front Squat 165/115 x 5 3rd: Bike 12/7
A. Run 400 1 Minute Goblet Squat Hold Complete with a :03 hold for each: Hip Airplane x 5 (each side) Inchworm into Worlds Greatest Stretch with Twist x 5 Goblet Squat x 10 Cossack w/KB x 10 (5 each leg) Split Squat w/KB x 10 (5 each leg) Bird Dog x 10 (5 each side) Single Leg Glute Bridge x 10 (5 each side)
B. Back Squat 60% of your 1 rep max Do it for 20 reps straight
C. Every 2 Minutes for 16 Minutes Run 200 5 Muscle ups, 7 C2B Pull ups, or 10 Pull ups
A. Run 400 Inchworm x 10 Single leg RDL x 5 ea. KB Windmill x 5 ea. Swings x 20 Weighted Dead Bugs :03 Hold Plank 1 minute Single Leg Glute Bridge x 10
B. Deadlift 5 x 5 @70%
C. Four RFT: 15 kettlebell swings 20 box jumps Run 200
A. Run 400 KB Single arm Bench Press x 10 (5 each side) DB or KB Pullover x 10 Face Pulls w/band or rings x 10 Inchworm w/5 Push up x 5 Prone Swimmers x 10 Prone Shoulder Press w/pvc x 10
B. Bench Press 5 reps every 2 minutes for 5 sets Keep the weight around 70% of your max
C. 5 rounds for time of: 20-cal row 20 Burpee
You watching the Yankee game? Check this dude out on Cleveland. You should not be allowed to look like this as a professional athlete. It’s just crazy that this is acceptable. There should be some kind of mandated waist size or something.
A. Row 500 1 Minute Goblet Squat Hold KB Single Leg Deadlift x 10 KB Cossack x 10 Lunge w/ WGS Bird Dog x 10 (:03 hold) Side plank :30 each side Seated Hip Raise lift over KB x 10 Single leg Glute bridge x 10
B. Complete 5 reps each leg every 2 minutes for 5 sets KB Goblet Position Bulgarian Split Squat
A. Run 400 1 Minute Goblet Squat Hold Complete with a :03 hold for each: Hip Airplane x 5 (each side) Inchworm into Worlds Greatest Stretch with Twist x 5 Goblet Squat x 10 Cossack w/KB x 10 (5 each leg) Split Squat w/KB x 10 (5 each leg) Bird Dog x 10 (5 each side) Single Leg Glute Bridge x 10 (5 each side)
B. Back Squat Take 15 minutes to find your 1 rep max 10-7-5-3-1-1-1
C. 5 RFT: 15 Push Jerks 95/65 12 C2B Pull up 9 SDHP 95/65
Workout: A. 3 Sets: Side Planks x :30 each side Plank x 1 Min Bird Dog x 10 (5ea leg :03 hold) Suitcase Carry x 100 ft. (switch arms halfway)
B. 30 Minutes EMOM: Min 1: Row 250/200m Min 2: Thruster @135/95 x 5 reps Min 3: Run 200 or Ski 250/200m Min 4: Pull ups x 7 reps Min 5: Bike 15/10 cals
Check this out, they have developed a drug called “LaKe” that mimics the same effects your body goes through when working out strenuously. The article says, “It’s the same as running a 10 kilometers at high speed on an empty stomach” I assume this means if you take this drug your body will get the exact same effects as if you were to do the same exercise. I also assume that if people are already going batty over weight loss drugs, that they would more than likely be willing to not only take this this new drug, but, would no doubt take both drugs at the same time with the thought of having to do absolutely nothing and look great. The article goes on to say how this new drug also gives you the the same physiological benefits as training intensely does, meaning that the drug is heart healthy. I wonder if the pill also mimics the same release of endorphins as exercise does. Then it goes on to scare you by saying, “one third of adults in the U.S. have three or more risk factors that contribute to heart disease, kidney disease and metabolic disorders”. As if scaring you isn’t enough they go on to say, “it can be difficult to maintain motivation to run many kilometers at high speed and without food” So, because exercise is difficult, we created a pill so you don’t have to worry about exercising at all. Don’t have to worry about exercising or eating. Just take a shot and a pill and you’re good. I’m starting to think the pharmaceutical industry has absolutely no concern for anyone’s health whatsoever. This is terrible, truly terrible. The picture of Beyonce is her promoting her new high-end line of whiskey, another fuckin joke. Do people really buy whiskey because Beyonce is promoting it? Are people really that stupid? Ya know who thinks people are stupid? The person who came up with the nursery rhyme, “if you’ve got Covid, take Paxlovid”. Don’t worry, Fred! Just keep pushing the drug on people, they’ll never realize what the fuck they’re taking! But boss, it’s dog shit. Doesn’t matter, it rhymes!
