Daily WOD

LIFT:

BENCH PRESS
5 X 8
8 REPS EVERY 75 SECONDS

METCON:

20 MINUTE (EOMOM)
ODD NUMBERS = BIKE FOR CALORIES
EVEN NUMBERS= GHD SIT UPS

DIFFICULTY LEVEL:
HIGH- 24 CALORIES/ 16 CALORIES
18 GHD SIT UP / 12 GHD SIT UPS

AVERAGE- 20 CALORIES/ 13 CALORIES
16 GHD SIT UP/ 10 GHD SIT UP

EASIER-  18 CALORIES/ 10 CALORIES
14 GHD SIT UP/ 8 GHD SIT UP

DID EVERYONE SEE THIS ARTICLE?
https://www.wgrz.com/article/news/health/coronavirus/cuomo-gyms-salons-are-not-major-spreaders-of-covid-19/71-d5edf118-5e9d-45de-ba6a-8093e848900a

JUST PASSING ON A PIECE OF INFORMATION WITHOUT ANY BACKLASH ABOUT ANYTHING AT ALL, JUST HAPPY TO HEAR THAT GYMS ARE NOT A PROBLEM.

LIFT:

OVERHEAD SQUAT
5 X 8
USE A MODERATE WEIGHT ALL THE WAY THROGH

METCON:

5 ROUNDS
50 DOUBLE UNDERS
15 DEADLIFT  @225/155
20 WALL BALL

 

LOOKS LIKE THE GYM IS STARTING TO COME BACK TO LIFE!
HOPEFULLY WE CAN GET TAKEN OFF LIFE SUPPORT SOMETIME IN THE NEAR FUTURE.
I CAN SEE THE LIGHT!

METCON:

ROW 1600 METERS

50 SWINGS @70/55

10 PULL UPS

ROW 1200 METERS

30 SWINGS @70/55

30 PULL UPS

ROW 800 METERS

10 SWINGS

50 PULL UPS

THIS IS NOT A FAST WORKOUT.  TAKE YOUR TIME AND MOVE METHODICALLY, FOCUS ON YOUR MOVEMENT AND TECHNIQUE.

LIFT:

GOOD MORNINGS
5 X 12
12 REPS EVERY 90 SECONDS
KEEP YOUR CORE TIGHT THROUGH THE EXTENT OF THE MOVEMENT.
KEEP YOUR BACK STRAIGHT, USE YOUR HIPS.
MOVE THROUGH THE REPS SLOWLY.

METCON:

COMPLETE EACH MOVEMENT:
30 SECONDS ON 30 SECONDS OFF:
4 MINUTES EACH EXERCISE
***SKI ERG OR BIKE
***PUSH PRESS 95/65
***DOUBLE UNDERS
***THRUSTER 95/65
***GHD SIT UP OR CRUNCHES OR KNEES TO ELBOWS

LET ME SHARE A STORY WITH YOU.
IT HAS SOMETHING TO DO WITH WHAT I’VE BEEN TRYING TO SAY FOR YEARS, BUT BY SOMEONE ADDING BOX JUMPS TO FRIDAY’S WORKOUT I DON’T THINK WHAT I SAY IS KICKING IN.
IT’S NOT ABOUT THE TIME!  IT’S ABOUT THE INTENSITY!
SO, MARK WENT TO TAKE DOWN THE 50 CALORIE BIKE IN 49 SECONDS CHAMP, JOE.
AFTER MARK WAS DONE IN A LITTLE AFTER JOE’S TIME, AFTER FUCKING LITERALLY KILLING HIMSELF, HE SEEMED OK AT FIRST.  BUT THEN 45 MINUTES LATER HE WAS MISERABLE, PUKING AND CRAMPING HE SAID HE FELT LIKE SHIT.
NOW, MARK IS IN AMAZING SHAPE.  BOTH IN HIS BODY SHAPE AND HIS CARDIOVASCULAR SHAPE.
IN JUST 50 SECONDS OF CRAZY FUCKING INTENSITY HE FUCKING PUKED!
50 SECONDS!
STOP WITH THE LONG ASS WORKOUTS.
THERE’S A REASON FOR A WORKOUT LIKE FRIDAY’S.
LONGER WORKOUTS ARE NOT BETTER.  STOP, ENOUGH.
IF YOU WOULD ACTUALLY KILL YOURSELF DURING THE WORKOUT YOU WOULN’T FEEL LIKE YOU NEED MORE.

LIFT:

BACK SQUAT
3 REPS EVERY 90 SECONDS
5 SETS TOTAL
THE 3 REPS ARE THE SAME WEIGHT FOR ALL 5 SETS
AND, THE 3 REPS SHOULD BE TOUGH TO GET.
IF THEY ARE EASY, CHANGE THE WEIGHT.

METCON:

3 ROUNDS
21-15-9
BIKE
DEADLIFT @225/145
BOX JUMP @24/20
DO THIS FAST, IF THE WEIGHT IS TOO HEAVY, LOWER IT SO YOU CAN GO FAST.

LIFT:

SWINGS
GRAB A NEW WEIGHT, THAT YOU NEVER USED BEFORE AND COMPLETE
10 REPS WITH 30 SECONDS REST
FOR 7 SETS TOTAL

METCON:

5   ROUNDS
10 PUSH JERK @155/105
10 BURPEE

LIFT:

HANG POWER CLEAN 3 REPS
SPLIT JERK 1 REPS
5 SETS
INCREASE WEIGHT EACH SET

METCON:

15 POWER SNATCH @135/95
800 METER RUN
15 POWER SNATCH @135/95
800 METER RUN

LIFT:

4 ROUNDS
25 GHD SIT UPS
25 HIP EXTENSION OR STIFF LEG DEADLIFTS

METCON:

ROW 1000
40 BENCH PRESS @BW
ROW 750
30 BENCH PRESS @BW
ROW 500
20 BENCH PRESS @BW
ROW 250
10 BENCH PRESS @BW

LIFT:

HANG POWER CLEAN
5 REPS EVERY
MINUTE FOR 7 MINUTES
INCREASE EACH SET

METCON:
EVERY 3 MINUTES FOR 30 MINUTES
COMPLETE
19/15 CAL ROW
19/15 WALL BALLS @20/14

LIFT:

FRONT SQUAT
HEAVY!
LOAD UP THE WEIGHT TAKE THE BAR OFF THE RACK ONTO YOUR SHOULDERS
AND DO A HEAVY SET OF 5 REPS EVERY 90 SECONDS
FOR 6 SETS TOTAL

METCON:

20 MIN AMRAP
WITH A PARTNER (I GO, YOU GO)
DOUBLE KETTELBELL SWINGS 10 REPS
DOUBLE KETTLEBELL CLEANS 8 REPS
DOUBLE KETTLEBELL THRUSTERS 6 REPS
ALTERNATE AFTER EVERY SET
YOUR PARTNER DOES THE SWINGS, CLEANS AND THRUSTERS AND THEN YOU GO