Daily WOD

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2 minutes / 7 x 10
Same weight for all 5 sets
Goblet Squat
Swings

Metcon:
5 Rounds
Run 400
Row 500

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Side Plank Rolls x 10
Inchworm x 10
Thoracic Opener on Foam Roller

Every 2 Minutes x 5
Bench Press @70%

3 Sets till failure with 2 Min Rest
Dips 6-10
Barbell Row 6-10
Front Plate Raise 10-15
DB Side Laterals 10-15
Concentration Curl 6-10

3 Sets:
Run 200
20 Wall Ball

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

10 Min EMOM
10 Swings
10 V-Up

20 Min Every Other Minute
Sprint 200

Class is at 9am for the Murph workout
Do all the movements correctly, don’t disrespect this dude. If you can’t do all the reps correctly, then modify the workout.
I’d much rather see a half Murph done correctly than a full Murph done with half range of motion. I guess full Murph at half range of motion would be like doing half Murph.

The Murph Workouts are this weekend.
The times will be, Saturday @8:30am, Sunday @10am, and Monday @9am.

Remember, this is just another silly holiday that revolves around BBQ’s and food. You don’t have to participate in the debauchery.
This is what everything revolves around, fuckin shit food. The whole fuckin industry loves holiday’s. Holiday’s, Birthday’s, Funeral’s, Festival’s, everything, everything revolves around sugary foods. It’s terrible, absolutely terrible what they do to people.
Thank god it’s gonna rain, it’ll put a damper on the over indulgence of chemically enhanced fake foods.
Imagine what you’ll feel like if you make it through the holiday without stuffing your face and passing out from food coma.
Don’t be like everyone else.
Don’t do it, it’s that easy, just don’t do it!

This seemed like a good one to repeat.
Especially with the Holiday coming.

I do not want to hear the word “diet” ever again. There’s no such thing as a diet.
I’m going to go over this again because it’s concerning to me that something so simple can be so difficult. However, I can understand the confusion and here’s why.
Do you know what you see when you google the word, diet?
This is what it says. The word diet comes from the greek word, “diaita” which means “way of life”.
It also says, “for many people, however, it means following a specific food plan to lose weight.” That’s the problem. When did the meaning of the word become so ass backwards?
I’m going to go out on a limb and say the fuckers in the “diet” industry changed the meaning of the word to get us to buy into a “diet plan”.
Instead of saying, you need to eat well throughout your life, they say, try this diet and try that diet so they can make money. Dr’s say, you need to go on a diet.
Fucking insane, an out of shape Dr telling you that you need to go on a diet. So, an out of shape Dr which is a huge problem on it’s own, is now telling you that you need to go on a diet. Fuckin ludicrous.
It’s fuckin terrible.
When we say the words, “diet plan” it implies there’s a beginning and and ending.
This is horse shit. There’s no beginning and ending to eating well, it’s a constant thing like brushing your teeth or showering. You don’t start and stop showering one the showering plan begins and ends, right! You fucking shower when you’re dirty. So, why do we keep starting different diet plans because these idiots keep coming up with new ones?
Are we that easily manipulated by these people? No, fuck no!
Stop trying to find something that you think is going to work just because you don’t want to change the way you eat permanently.
You know why most people say eating meat and vegetables is not sustainable? It’s because these mother fuckers tell you it’s not sustainable!
It’s crazy, pure craziness.
Not sustainable, that’s such a dumb statement. You telling me if you had no choice and you had to eat meat and vegetables for the rest of your life or you would die, that it wouldn’t be sustainable??
No, of course not.
C’mon man, we ain’t splittin atoms here. It’s just food.
You eat well most of the time, 80-90%. The other 10-20% you can have some crap food but this is only if you’re eating well the other 80-90%!
You can’t say you’re going to eat well and only do it for half the day and then eat shit for the rest of the day cause you’re happy eating well till noon everyday!
It just doesn’t work like that. I’m not saying you can’t cheat on occasion. Once a week is fine, but not every night!
Here’s the so called “secret”, change your fucking behavior. That’s the problem. It’s ain’t food, it’s YOU!
Say the word diet again and there’s going to be double unders in every workout for a year straight.
Here you go, eat meat, chicken, fish, eggs and vegetables 80-90% of the time and you’ll be happy. Then maybe I’ll be happy.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 x 5
Deadlift x 5
Bulgarian Split Squats x 8

21 Min EMOM
Run 200
Sled Push
Run 200
D-Ball Step Up x 10
Run 200
DB Snatch x 10 @50/35
REST

Run 400
2 sets with Empty Barbell 5 reps ea.
Tall Snatch Grip High Pull
Tall Muscle Snatch
OHS
Snatch Push Press
Snatch Balance

10 Min EMOM
1 Power Snatch
1 Hang Power Snatch
1 OHS

Rowing Intervals
Row 12 x 250m/ :45 easy row
These are Sprints, no Lollygagging!!

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Side Plank Rolls x 10
Thoracic Opener on Foam Roller

10 Min EMOM
10 Swings
Plank

10 x 10
Bench press
Body Row

:20/:10 x 10
Bike for Calories

Hot weather is here early.
Who’s thinking, “I wish I would have started eating well a while ago, now it’s too late and I look like shit”?
This is an easy fix, if you start eating well now it will happen quickly, quick enough for the start of Summer.
First, the bloat will go away within several days and that makes a huge difference in the way you look.
Second, if you’re strict with your calories the weight will just start shedding off you.
Third, if you train like an animal you’ll drop weight and add muscle even quicker.
There you have it, it’s that fuckin easy and it’s never too late to get going.
Stop procrastinating and being fuckin lazy, and don’t give me the bullshit excuse that during the nice weather there’s a lot of BBQ’s and event’s to go to where there’s just dick staring you in the face!
YOU DON’T HAVE TO EAT IT!!
You should be so grateful that you’re healthy it shouldn’t even be a thought in your head to eat chemically enhanced food.
Stop with the fuckin parties!!!!!
Ask Harry Wigs, Looking good never takes a break, cause when it does you look like shit.

Run 400
2 Sets with an Empty Bar:
5 Deadlift
5 Tall Clean High Pull
5 Tall Muscle Clean
5 Hang Power Clean
5 Front Squat

10 Min EMOM
1 Hang Clean + 2 Thrusters

4 Minutes each exercise :30 work/ :30 rest
Bike
Farmers Carry
Row
Battle Ropes
Ski
TRX Knee Tucks

I would venture to say, most of us workout to look good, am I correct?
There’s the healthy aspect of training which I think falls into second place, and that’s only cause we can’t see our insides.
People take their health for granted anyway so I wouldn’t say most workout to be healthy, then there’s people who just love working out, the feeling it gives you and the love of lifting heavy shit.

Why do you workout?
Don’t be shy, you can answer this question.

What would you say if I told you, you don’t need much training to look good and stay healthy.
If you’re not healthy, there’s always time to change that, maybe not always but it’s worth a shot.
What if I said, you only need to lift heavy weights and perform some short intense workout like, sprints, or a short Metcon, several times a week to stay healthy and look good?
Here’s the most important part of the equation, YOU HAVE TO EAT HEALTHY 90% of the time!!!!
If you are eating well you don’t need much to keep your body in good health.
The only reason people think they need more is because they eat shit, and when they eat shit they feel like shit so they have to work it off by training for extended periods of time.
Other than for sport, there’s no other reason for longggg workouts.
Somewhere along the way people started believing that they can work off the crap they eat, probably around the same time that some idiot started the misconception that women will get big and bulky from lifting heavy weights. Unfortunately, this belief still runs rampant inside the female mind, amongst other crazy shit.
Even with all the information regarding the fact that women need to lift weights, they still feel this way, cardio, cardio, cardio!!
The best is the idea of starving yourself while overtraining on cardio equipment! This just causes one to look emaciated.
What a great idea, someone had to make a shit ton of money based on this catastrophe.
I guess it’s the same as taking the GLP, not eating, not training, and losing all your valuable muscle, another brilliant idea.
This is not that hard a concept to grasp, YOU EAT WELL AND TRAIIN HARD!! THAT’S IT!!
It’s when we start listening to these idiots out there telling us lies.
What do you think is more beneficial, running for an hour or sprinting for 20 minutes?
This is easy to figure out, take a look at a sprinters body compared to a long distance runners body. The only reason people run long distances is because they are addicted to running, no different than someone who’s addicted to drugs or alcohol. Who the fuck in their right mind would run till their toe nails fall off! I’d rather have liver failure.
My point is, if you EAT WELL 90% of the time, you don’t need much training.
Think about it, if you’re eating well, you’re already going to be healthy and in shape.
If you’re eating well, you won’t have extra adipose tissue hanging off your body, therefore not feeling like you need to work it off.
JUST FUCKIN EAT WELL!!!

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 3 minutes / 5 x 10
Same weight for all 5 sets
Goblet Squat
Swings

Every 4 Minutes x 4 sets
Run 400
Alternate between 20 Burpee and 20 Overhead Plate Lunges