YOGURT TODAY, FRIDAY!!!!!
8:30AM.


LIFT:

BENCH PRESS
7 X 3

METCON:

3 ROUNDS
RUN 400
20 DB SNATCH 50/35 (10 EACH)
20 BURPEE BOX JUMP OVERS

LIFT:

FRONT SQUAT
5 X 5

METCON:

1 MINUTE INTERVALS WITH 15 SECONDS REST BETWEEN EXERCISES :

SKI ERG (MAX CALORIES)
SUMO DEADLIFT HIGH PULL 75/45
BOX JUMP 24/20″ (WHATEVER HEIGHT YOU CAN MOVE CONTINUOUSLY)
KNEES TO ELBOWS
THRUSTER @75/45
REVERSE HYPER
2 MINUTES REST
THREE ROUNDS

LIFT:

COMPLETE 7 SETS:

1 HIGH HANG POWER SNATCH
1 MID HANG POWER SNATCH
1 MID HANG SNATCH

METCON:

RUN 800
15 WALL BALL
15 L-SIT PULL UP
35 DOUBLE UNDERS
25 WALL BALL
25 C2B PULL UP
35 DOUBLE UNDERS
35 WALL BALL
35 PULL UP
RUN 800

LIFT:

BACK SQUAT
20 REPS

METCON:

RUN 400
21 DEADLIFTS @315/225
21 HANDSTAND PUSH UPS
21 BOX JUMP @24/20
RUN 400
15 DEADLIFT
15 HANDSTAND PUSH UPS
15 BOX JUMPS
RUN 400
9 DEADLIFT
9 HANDSTAND PUSH UPS
9 BOX JUMPS

LIFT:

SUPER SET
BENCH PRESS 5 X 8
AND PUSH UP TILL FAILURE EACH SET

METCON:

4 RDS
RUN 200
12 DEVILS PRESS
RUN 200
100 FT. DOUBLE KETTLEBELL DUCK WALK

LIFT:

PERFORM ONE COMPLEX EVERY 90 SECONDS
1 POWER CLEAN
1 MID HANG POWER CLEAN
1 MID HANG SQUAT CLEAN
INCREASING WEIGHT EVERY SET FOR 7 SETS TOTAL

METCON:

2 ROUNDS
ROW 1K STAY BETWEEN 22-26 STROKES PER MINUTE
REST 2 MINUTES
ROW 500 BETWEEN 24-28 SPM
REST 90 SECONDS
ROW 250 BETWEEN 26-30 SPM
REST 1 MINUTE
EACH PIECE IS MAX EFFORT AT THE SPECIFIED SPM

5 ROUNDS

RUN 400
10 SWINGS 70/55
20 LUNGES (1O EACH)
10 TOES TO BAR
10 WALL BALL 20/14
10 BURPEE

COMPLETE WITH A WEIGHT THAT ALLOWS YOU TO KEEP MOVING, DO NOT STOP MOVING.
MOVE LIKE A TURTLE, JUST KEEP MOVING!

LIFT:

SPLIT JERK
7 X 2
INCREASING AS YOU GO, IF YOU SUCK AT SPLIT JERKS, FOCUS ON YOUR FORM AND NOT THE WEIGHT.

METCON:

5 ROUNDS
25 DOUBLE UNDERS
10 SINGLE ARM DUMBBELL THRUSTER 50/30 -5 EACH-
10 PULL UPS
10 STEP UPS WITH DUMBBELL 50/30 -5 EACH-

LISTEN TO THIS, MY MOTHER IS A NURSE AT WINTHROP HOSPITAL.
SHE WORKS WITH A NURSE WHO WAS 240LBS WITH TYPE 2 DIABETES.
THIS WOMAN’S DR. SAYS YOU NEED TO EAT KETO FOR THE WEIGHT LOSS.
SO SHE ACTUALLY LISTENS! WHAT HAPPENS NEXT?
SHE EATS KETO FOR 1 YEAR, LOSES 120 LBS AND NOW HAS NO SIGN OF TYPE 2 DIABETES, LET ALONE ANY
PROBLEM WITH HER BLOOD SUGAR LEVELS.

IS THAT FUCKING INCREDIBLE!
NOW, KNOWING WHAT YOU KNOW NOW. KNOWING THAT SUGAR HAS THREATENED THIS WOMANS’ LIFE, AND SHE WAS ABLE TO BEAT HER DISEASE JUST BY RIDDING SUGAR FROM HER SYSTEM.
THIS IS A FACT. THIS WOMAN, AMONGST OTHER CANCER PATIENTS MY MOTHER TREATS THAT HAVE CHANGED THEIR LIVES DRAMATICALLY BY NEVER EATING SUGAR AGAIN.
CANCER, THESE PEOPLE HAVE BEATEN KEPT CANCER IN REMISSION BY NOT EATING SUGAR!

LET ME KNOW IF THIS CHANGES HOW ANYONE FEELS ABOUT EATING SUGAR.
MOST LIKELY NOT, CAUSE WE’RE HUMAN AND UNFORTUNATELY MOST HUMANS ARE NOT ABLE TO LINK THE BENEFIT OF NOT EATING SUGAR TO A HEALTHY LIFESTYLE UNLESS THEIR HEALTH IS COMPRIMISED.
JUST LIKE YOGA, IT’S VERY RARE THAT ANYONE WILL BE PROACTIVE WITH THEIR HEALTH, IT’S TOO EASY TO BE REACTIVE.
PLUS, DR’S WON’T BE TOO HAPPY IF PEOPLE START TAKING THEIR HEALTH INTO THEIR OWN HANDS.
IT’S MUCH EASIER TO ABUSE YOUR BODY AND THEN GET THE HELP YOU NEED TO REVERSE IT.

TRY TO BE PROACTIVE AND NOT EAT SHIT, NOT ABUSE YOUR BODY AND NOT TRY AND NOT BEAT THE SHIT OUT OF YOUR BODY WITH WEIGHT THAT’S TOO HEAVY.

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS

METCON:

15 MIN AMRAP
COMPLETE THE KETTLEBELL COMPLEX
DOUBLE KETTLEBELL SWING 10 REPS
DOUBLE KETTLEBELL CLEAN AND JERK 5 REPS
BIKE 10/5 CALORIES

WHO’S BEEN EATING WELL?
ANYONE FIND A GOOD ENOUGH REASON TO EAT WELL?
ANYONE, ANYONE?
GOTTA HAVE A GOOD ENOUGH REASON TO EAT WELL, OR IT WILL NOT WORK.
GOTTA CHANGE YOUR HABITS FOR GOOD AND NOT JUST SAY YOU’RE GOING TO START EATING WELL, IT WON’T LAST UNLESS YOU
HAVE A GOOD ENOUGH “WHY”.

LIFT:

BENCH PRESS
5 X 5

METCON:

-2 SETS-
30-20-10
KETTLEBELL SNATCH (55/35)
BURPEE BOX JUMP OVER (24”/20”)
-REST 2 MINUTES-
30-20-10
KETTELBELL SNATCH (55/35)
BURPEE PULL UP