Daily WOD

5 ROUNDS
WITH ONE MINUTE REST AFTER EACH ROUND
1 MINUTE EACH EXERCISE FOR TOTAL REPS

WALL BALL 20/10
SWINGS 55/35
BOX JUMPS 20″
PUSH PRESS 75/55
BIKE

LIFT:

CLEAN AND JERK
5 REPS AS QUICKLY AS POSSIBLE
EVERY MINUTE (155/105)
FOR 10 MINUTES
THIS IS MORE OF A METCON AND NOT A LIFT.
CHOOSE A WEIGHT YOU CAN MOVE THROUGH ALL 5 EACH SET WITHOUT PAUSING.
THIS IS 50 REPS TOTAL SO DONT DO A WEIGHT YOU CANT HANDLE, IT’S MUCH MORE BENEFICIAL TO MOVE QUICKLY THAN REST AFTER EACH REP.

METCON:

3 ROUNDS
RUN 400 METERS
21 POWER SNATCH (95/65)
12 PULL UPS

BACK SQUAT
5 REPS EVERY 90 SECONDS/ 5 SETS TOTAL
WITH 5 LBS HEAVIER THAN LAST MONDAY

METCON:

BIKE FOR CALORIES 25/15

THEN…
100 WALL BALLS PARTITION HOWEVER YOU WANT FOR THE
100 TOES TO BAR WALL BALL AND T2B.
THEN…

BIKE FOR CALORIES 25/15

NICK DAY!
TRACK, 10AM, RUNNING, SYOSSET H.S., DONE!
GO TO THE TRACK, RUN YOUR ASSES OFF AND ENJOY THE WEATHER OUTSIDE.
YA KNOW, CAUSE YOU DID THE WEIGHTLIFTING THE DAY BEFORE WITH JOE SO NOW YOU CAN MIX IT UP AND RUN.

HOW’S THE EATING GOING?
YA KNOW WHAT’S AMAZING, THAT YOU CAN EAT PERFECT FOR TWO MONTHS AND YOU’LL LOOK JUST LIKE YOU WANT TOO. YET, WE FIND IT SO HARD TO DO THE EXACT THING THAT HAS THE LARGEST EFFECT ON HOW WE LOOK.
ISN’T IT CRAZY, WE’LL WORK OURSELVES TO DEATH IN THE GYM. RESEARCHING WORKOUTS, BLAMING DIFFERENT GYMS FOR NOT WORKING, SPENDING CRAZY MONEY ON INFOMERCIAL WORKOUT EQUIPMENT FOR THE HOME. WHEN ALL WE HAVE TO DO IS EAT PERFECT FOR TWO MONTHS! ISN’T THAT CRAZY?

I’M NOT SURE WHICH IS MORE CRAZY, THIS OR ME TELLING YOU FOOD IS THE KEY AND NOT CROSSFIT!

ANOTHER SICK THING IS… WHAT FEELS BETTER THAN FITTING INTO CLOTHES THAT YOU WERE TOO FAT TOO FIT IN BEFORE!! NOTHING FEELS BETTER THAN THAT AND YET WE STILL FALL SHORT ON THE EATING PORTION.

***ANYWAY, IF YOU AREN’T SURE WHAT, WHEN, WHERE, WHY AND HOW TO EAT WELL, ASK ME. WE CAN GO SIT DOWN AND TALK ABOUT NUTRITION OVER A BIG MAC AND LARGE FRY.

LIFT:

BENCH PRESS
THE WEIGHT YOU USED ON MONDAY FOR THE LAST SET OF 2 REPS ON THE BENCH PRESS
TAKE THAT SAME WEIGHT AND COMPLETE:
2 REPS EVERY 75 SECONDS FOR 7 SETS TOTAL.
*****IF YOU ARE NOT GOING TO GO THAT HEAVY (THE WEIGHT YOU DID ON MONDAY) THEN CHOOSE A WEIGHT THAT YOU CAN DO 5 REPS WITH INSTEAD OF 2.

METCON:

“JACK”
CROSSFIT HERO WOD
20 MIN AMRAP
10 PUSH PRESSES (115/85)
10 KETTLEBELL SWINGS (55/35) ***DO NOT GO OVER 55/35 FOR THIS WORKOUT***
10 BOX JUMPS (24/20)

—KEEP MOVING, DON’T USE A WEIGHT THAT IS TOO HEAVY AND KEEPS YOU FROM MOVING QUICKLY. TAKE A WEIGHT YOU ARE ABLE TO MOVE THE WHOLE TIME.

LIFT:

SWINGS 10 X 10 EVERY
30 SECONDS


METCON:

5 ROUNDS
400 METER RUN
15 OVERHEAD SQUATS 135/95
15 BAR FACING BURPEES

LIFT:

BULGARIAN SPLIT SQUATS (10: 30 X 30)
WITH ONE DUMBBELL, SAME SIDE AS THE ACTIVE LEG
COMPLETE AS MANY REPS AS POSSIBLE WITH THE SAME LEG
FOR 30 SECONDS THEN REST FOR 30
COMPLETE 5 ROUNDS FOR EACH LEG AND COMPLETE ALL 5 ROUNDS WITH ONE LEG BEFORE COMPLETING 5 ROUNDS WITH THE OTHER LEG.

METCON:

3 ROUNDS FOR TIME

15 DEADLIFTS @315/205
15 STRICT DEFICIT HANDSTAND PUSH UPS

7 SETS OF THE COMPLEX
COMPLETE A COMPLEX EVERY 2 MINUTES
WITH THE SAME BARBELL:
3 CLEAN GRIP DEADLIFT
2 HANG POWER CLEAN (JUST ABOVE THE KNEE STARTING POSITION)
1 SQUAT CLEAN
***SET URSELF BEFORE YOU START, PERFORM 3 DEADLIFT (CLEAN FORM)
THEN DIRECTLY INTO 2 POWER CLEAN STARTING ABOVE THE KNEE,
THEN FROM THE FLOOR 1 SQUAT CLEAN***
KEEP INCREASING WEIGHT ALL THE WAY THROUGH

METCON:

ROW 50 CALORIES
BIKE 50 CALORIES
***NO REST BETWEEN THE TWO, THIS WORKOUT IS A SPRINT.
DO NOT TAKE YOUR TIME OR PACE YOURSELF ALL THE WAY THROUGH.
STAY QUICK FOR ALL 100 CALORIES!
FAST, FAST, FAST!!
HOP RIGHT ON THE BIKE, NO NO NO REST AFTER THE ROW

BACK SQUAT
5 SETS @75% 1RM
5 REPS EVERY 75 SECONDS
THE WEIGHT IS THE SAME FOR ALL 5 SETS
USE YOUR WARM UPS PRE 5 X 5

METCON:

FOR TIME (30 MINUTE CAP)
5 ROUNDS
10 BENCH PRESS (135/95)
10 STRICT PULL UPS

—CHANGE THE WEIGHT AND MOVE RIGHT INTO—

4 ROUNDS
8 BENCH PRESS (155/105)
12 STRICT PULL UPS

—CHANGE THE WEIGHT AND MOVE RIGHT INTO—

3 ROUNDS
6 BENCH PRESS (185/115)
14 STRICT PULL UPS

—CHANGE THE WEIGHT AND MOVE RIGHT INTO—

2 ROUNDS
4 BENCH PRESS (225/135)
16 STRICT PULL UPS

—CHANGE THE WEIGHT AND MOVE RIGHT INTO—

1 ROUND
2 BENCH PRESS (245/145)
18 STRICT PULL UPS

—THE WEIGHT PERCENTAGES FOR THE BENCH IN SETS IS:
SET 1: 40%
SET 2: 50%
SET 3: 60%
SET 4: 70%
SET 5: 80%
WHEN SCALING, DECREASE THE WEIGHT SO YOU CAN KEEP MOVING THROUGH THE SETS AND DECREASE THE NUMBER OF PULL UPS EACH SET.
IF YOU ARE A WOMAN AND ARE NOT FOND OF THE THE PHRASE “IT IS MONDAY, MONDAY IS CHEST DAY”!!! MADE FAMOUS BY THE LARGE BREASTED MAN HIMSELF, MR. SHWARZENEGGER.
ALTHOUGH I CAN’T IMAGINE NOT BEING FOND OF MAN BREASTS.
YOU MAY DO GHD SIT UPS INSTEAD OF PULL UPS.

TRACK!!!
SUNDAY!!!
10AM!!!
SYOSSET!!!
NICK!!!
DO IT!!!

METCON:

3 SETS
1 MINUTE MAX REP DOUBLE UNDERS
1 MINUTE MAX REP HANDSTAND PUSH UPS
1 MINUTE MAX REP SINGLE DUMBBELL STEP BACK LUNGES 50/35
1 MINUTE MAX REP SINGLE DUMBBELL HANG CLEAN AND JERK 50/35
1 MINUTE REST