Daily WOD

LIFT:

SUMO DEADLIFT
5 X 5
EVERY 90 SECONDS
5 SETS @75%

METCON:

20-15-10-5
HANG SQUAT CLEAN @135/95
5-10-15-20
TOES TO BAR

LIFT:

OVERHEAD SQUAT
7 X 3
LAST 5 SETS ARE SAME WEIGHT

METCON:

21-15-9
BURPEE
SWINGS (55/35)
BOX JUMP (24/20)
SKI ERG

CHECK THIS OUT:

IT’S AN AD FOR “THE MIRROR”.
DON’T YOU THINK IF YOU ARE PUTTING OUT AN AD FOR A FITNESS PRODUCT THAT YOU AT LEAST SHOW THE MOVEMENT CORRECTLY?  I WOULD THINK THAT WOULD BE IMPORTANT TO CUSTOMERS THAT ARE CONSIDERING PURCHASING IT, NO?
THIS MEANS EVERYONE WHO BOUGHT THIS AND DID THIS MOVEMENT THEY SHOWED YOU IS DOING IT WRONG.
I THINK THESE COMPANIES THAT MAKE THIS SHIT JUST FEEL LIKE NO ONE KNOWS WHAT THE FUCK THEIR DOING SO LETS JUST PUT ANYTHING OUT AND TRY TO SELL IT.

THESE ARE THE SAME PEOPLE THAT PUT OUT NEW DIET AFTER NEW DIET, YEAR AFTER YEAR.
“THIS IS THE NEW THING! EAT GRAPEFRUITS ALL DAY, NOTHING ELSE.
THE ALL CARB DIET
THE NO CARB DIET
THE ALL FAT DIET
THE NO FAT DIET
THE SHAKE ONLY DIET
THE DOG FOOD DIET

WHATEVER WILL MAKE PEOPLE BUY IT, AND WHO SUFFERS?
THE PEOPLE THAT ARE TRICKED INTO BUYING THIS CRAP AND NEVER GETTING ANY HEALTHIER THAN THEY WERE FROM DAY ONE.

METCON:

4 MIN EMOM 15 BOX JUMPS
REST 1 MINUTE
4 MIN EMOM 15 KETTLEBELL SWINGS
REST 1 MINUTE
4 MIN EMOM10 BURPEE

EVERY MINUTE FOR 16 MINUTES
EVEN MINUTES 14 GOBLET SQUATS
ODD MINUTES 10 PUSH UPS

5 MIN EMOM 12 DB THRUSTERS
REST 2 MIN
5 MIN EMOM 16 DB LUNGES
REST 2 MIN
5 MIN EMOM 14 JUMP SQUATS

DO WHATEVER WEIGHT ALLOWS YOU TO DO EVERY MOVEMENT WITH GOOD RANGE OF MOTION AND TECHNIQUE
IF YOU NEED TO LOWER THE REPS, DO SO

 

LIFT:

BENCH PRESS
6 X 6
EVERY 90 SECONDS

METCON:

5 MINUTE AMRAP 2 MIN REST (3 X)

LIFT:

SPLIT JERK
FROM THE RACK
1-1-1-1-1-1-1
1 REP EVERY MINUTE FOR 7 MINUTES
INCREASE THE WEIGHT EACH SET

METCON:

10-10-50-10-10-40-10-10-30-10-10-2010-10-10-10-10
WALL BALL SHOTS
10 V-UPS AND 10 SUPERMANS BEFORE, IN BETWEEN AND AFTER THE WALL BALL SETS

WORKOUT:

METCON  (AMRAP – Rounds)

EVERY MIN (10 mins)
5 STIFF LEG DEADLIFT  (AS HEAVY AS YOU CAN WITH PERFECT POSTURE)

REST 1 MIN

METCON  (AMRAP – Rounds)

EVERY MIN  (10 mins)
10/5  CAL BIKE

REST 1 MIN

METCON  (AMRAP – Rounds)

EVERY MIN   (10 mins)
6 POWER SNATCH  (115/75)

REST 1 MIN

METCON   (AMRAP – Rounds)

EVERY MIN   (10 mins)
8 BURPEE TO BAR

LIFT:

POWER CLEAN
2 REP EMOM
FOR 10 MINUTES
INCREASE THE WEIGHT EACH MINUTE

METCON:  2 Rounds For Time

• 50 Kettlebell Swings (24/16 kg)
• 40 SitUps
• 30 DU
• 20 Kettlebell Snatch (24/16kg)
• 10 Thrusters (43/30)
• 5 Muscle Ups

LIFT:

BACK SQUAT
8 X 2 @85% EVERY 90 SECONDS
2 REPS ARE THE SAME WEIGHT FOR ALL 8 SETS
ALL 16 REPS ARE 85%
IF YOU WOULD RATHER DO LESS WEIGHT THAN DO
5 SETS OF 5 @70%

METCON:

“CINDY”
20 MIN AMRAP
5   PULL UP
10 PUSH UP
15 AIR SQUAT
TRY FULL RANGE OF MOTION THE WHOLE TIME, YOU’LL FEEL DIFFERENT
AS FAR AS SORENESS GOES.

 

IT’S NEW YEARS, YOU KNOW WHAT THAT MEANS.  EVERYONE HAS TO PRETEND THEIR GOING TO START GOING TO THE GYM BECAUSE, IT’S THE NEW YEAR AND THAT MAKES ALL THE DIFFERENCE.  YOU HOWEVER, HAVE AN ADVANTAGE, YOU ALREADY ARE IN THE ROUTINE OF TRAINING AND MAY JUST HAVE TO START EATING BETTER.

IT IS THE NEW YEAR THOUGH SO TO START THE YEAR OFF RIGHT WE HAVE A NEW YEAR’S SPECIAL.
IT’S CALLED:
“IT’S 2021, DROP THE CINNABON AND GET YOUR FAT ASS BACK TO THE GYM.”
CALL FOR DETAILS

METCON:

10-9-8-7-6-5-4-3-2-1
DEADLIFT (1 1/2 TIMES BODYWEIGHT)
BENCH PRESS (BODYWEIGHT)
CLEAN (3/4 BODYWEIGHT)

***THE WEIGHT IS BY NO MEANS THE PERCENTAGE YOU HAVE TO DO.  DO WEIGHTS THAT ALLOW YOU TO MOVE THROUGH THE WORKOUT WITHOUT STOPPING MUCH.  DON’T WORRY IF IT’S FAR LESS THAN THE RX WEIGHT, AGAIN THAT WEIGHT DOESNT MATTER JUST DO WHAT YOU CAN***

LIFT:

BENCH PRESS
5 REPS EVERY 90 SECONDS
5 SETS TOTAL @75%
SAME WEIGHT FOR 5 SETS

METCON:

SKI ERG 21 CALORIES
BOX JUMPS 21 REPS
TOES TO BAR 21 REPS
SWINGS 21 REPS

SKI ERG 15 CALORIES
BOX JUMPS 15 REPS
TOES TO BAR 15 REPS
SWINGS 15 REPS

SKI ERG 9 CALORIES
BOX JUMP 9 CALORIES
TOES TO BAR 9 CALORIES
SWINGS 9 CALORIES