Daily WOD

BACK SQUAT 3 REPS EVERY 90 SECONDS
FOR 8 ROUNDS/ SAME WEIGHT FOR ALL 8 SETS

METCON 8 ROUNDS

FIGHT GONE BAD STYLE:

3 ROUNDS:
1 MIN EACH STATIONS MAX REPS
DOUBLE UNDER
ALT LEG V-UP
ALT REVERSE LUNGES
HR PUSH UPS
REST 1 MIN B/T ROUNDS

ROW 1,000 METERS
50 BURPEE OVER ROWER
ROW 1,000 METERS

2 MINUTE REST

5 ROUNDS
10 TOES TO BAR
10 HIP EXTENSIONS
1 MIN WALKING PLANK

10 ROUNDS
15 WALL BALLS (20/14)
3 POWER SNATCH (155/105)

SINGLE LEG SUMO DEADLIFT W/ KETTLEBELL
30 SECONDS ON 30 SECONDS OFF (AMRAP)
8 SETS TOTAL (4 EACH LEG

WORKOUT
3 SETS
7:00 AMRAP
3-6-9-12. . .
CHEST TO BAR
SHSPU
BOX JUMP OVERS (24/20)
*2 min rest between each set*
**Restart each new AMRAP at zero reps**

POWER SNATCH
2 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

METCON

STARTIN AT 0:00
10 min EMOM
(every minute on the minute)
200m/175m Row

Rest 1 min

METCON (10 Rounds for reps)

Starting at 11:00
10 min EMOM
(every minute on the minute)
6 Clean and Jerks (135/95)

Rest 1 min

METCON (10 Rounds for reps)

Starting at 22:00
10 min EMOM
(every minute on the minute)
10 Bar Facing Burpees

OMG!  WHO TOOK A PORTION OF THE RIG?  HOW DID YOU EVEN GET IT DOWN!
MAN, YOU REALLY ARE SERIOUS ABOUT YOUR TRAINING!  THIS IS GREAT, IT REALLY SHOWS
MOTIVATION.
I HOPE YOUR ALL EATING WELL ALSO AND NOT STUFFING YOUR PLUMP FACES!
DID EVERYONE WORK ON THEIR DIET ON MY FITNESS PAL?
IF YOU USE IT EVERYONE CAN SEE WHAT YOU EAT!   WOOHOO!  I KNOW YOU’RE ALL INTERESTED IN
WANTING EVERYONE TO SEE WHAT YOU’RE EATING!
IT’S AN APP!  MY FITNESS PAL APP!
GET IT.

SKILL:

HOLLOW ROCK
20 SECONDS ON 10 SECONDS OFF
8 ROUNDS TOTAL

WORKOUT:

50-40-30-20-10
AIR SQUATS
CRUNCHES
PUSH UPS

HERE’S SOMETHING WE CAN DO WHILE BINGE WATCHING SOMETHING.
IT’S NO SECRET THAT A LOT OF US ARE NOT THE MOST FLEXIBLE ANIMALS ON THE PLANET.  HOWEVER,
WHILE WE ARE STUCK AT HOME WE CAN SOLVE THIS ISSUE.  THE BEST WAY TO HEAL THE PROBLEM OF INFLEXIBILITY IS…   GREASING THE GROOVE!  NO, THIS ISN’T LIKE JOHN TRAVOLTA GETTING HIS GROOVE ON IN SATURDAY NIGHT FEVER.
THIS JUST MEANS THAT EVERY HOUR OR SO (AN HOUR ACTUALLY SEEMS REALISTIC DURING THESE TIMES)
YOU STRETCH.
IF YOUR HAMSTRINGS ARE THE PROBLEM, THEN EVERY HOUR THROW YOUR LEG UP ON YOUR DRESSER AND STRETCH.
THE CONSTANT STRETCHING OF THE MUSCLE ALL DAY AND NIGHT WILL HAVE A MUCH BETTER EFFECT THAN STRETCHING ONCE OR TWICE A DAY.

OF COURSE IF YOU HAVE OTHER ISSUES LIKE, WELL… LET’S SAY YOU SUCK AT DOUBLE UNDERS!
THEN JUMP OUT INTO THE YARD AND PRACTICE YOUR DOUBLE’S EVERY COUPLE HOURS!
EVERYONE SHOULD BE PROFICIENT AT DOUBLE’S WHEN WE KICK START THE GYM AGAIN!

OK, THERE’S A LOT OF HOME WORK TO DO SO GET TO IT.

I KNOW BEING HOME MAKES IT DIFFICULT TO EAT WELL, BUT IF YOU THINK ABOUT WHAT YOU WILL LOOK LIKE WHEN THIS IS OVER AND YOU USE A CALENDAR TO MARK OFF THE DAYS YOU’LL BE SHOCKED AT HOW MUCH YOU CAN CHANGE YOUR BODY IN SUCH A SHORT TIME!
YEE HAW!

WORKOUT:

SET UP CONES, DISHES, BALLS OR EVEN DENTURES 10 YARDS APART.
START THE CLOCK
THE 1ST MINUTE YOU SPRINT 10 YARDS
THE 2ND MINUTE YOU SPRINT 20 YARDS (ONE WAY AND BACK)
THE 3RD MINUTE YOU SPRINT 30 YARDS (THERE, BACK AND THERE)
THE 4TH MINUTE YOU SPRINT 40 YARDS (THERE, BACK, THERE AND BACK)
KEEP THIS GOING UNTIL YOU CANNOT COMPLETE THE NUMBER OF YARDS YOU ARE SUPPOSED TO IN THAT MINUTE.
FOR EXAMPLE LET’S SAY YOU’RE ON MINUTE 15 AND YOU CAN’T COMPLETE THE FULL 15 SPRINTS IN THE MINUTE, YOU’RE DONE!
FOCUS AND TRY TO PUSH YOURSELF TO MAKE IT THROUGH AS FAST AS YOU CAN.

AFTER THE RUN COMPLETE
A 2 MILE RUN

HOW’S EVERYONE HOLDING UP OUT THERE?

100 CRUNCHES

3 ROUNDS
RUN 800
21 SWINGS (YOU CAN USE A KETTLEBELL, DUMBBELL, KNAPSACK, ANYTHING HEAVY WITH A HANDLE)
12 BURPEES

100 CRUNCHES

GOOD LUCK WITH THE WORKOUTS, I HOPE IT’S HELPING EVERYONE.
I HEAR IT’S GETTING WORSE, EVERYTHING IS SUPPOSED TO CLOSE BY SUNDAY WITH THE EXCEPTION OF
MEDICAL, GROCERY AND MASS TRANSIT?

HOLA EVERYONE!
I HAVE SOMETHING ELSE TO DO BESIDES MAKING UP AND FOLLOWING YOUR DIET.
YOU CAN CLEAN OUT THE HOUSE, GET RID OF EVERYTHING YOU HAVEN’T USED IN 6 MONTHS, GIVE AWAY ALL THE CLOTHES YOU DON’T WEAR OR HAVEN’T WORN IN THE LAST YEAR TO THE SALVATION OR PUT THE BAG IN ONE OF THOSE BIG METAL THINGS THAT LOOKS LIKE A GARBAGE CONTAINER.
DEPENDING ON THE SIZE OF YOUR HOUSE THIS COULD TAKE ALL DAY!  BETWEEN THE WORKOUT AND CLEANING
IT’LL BE TWO WEEKS IN NO TIME.

SKILL:

10 SECONDS ON 10 SECONDS OFF FOR A TOTAL OF 5 MINUTES
COMPLETE IN A PLANK
FOR 10 SECONDS PULL DOWN YOUR ELBOWS AND PULL YOUR TOES UP, AGAINST THE FLOOR.  SQUEEZE FOR 10 THEN REST IN A REGULAR PLANK FOR 10

WORKOUT:

SUPPOSED TO BE NICE TODAY!
AFTER AN EXTENSIVE WARM UP COMPLETE:
SPRINTS

4 X 200M X WITH 1 MIN REST
4 X 400M X WITH 90 SECONDS REST
2 X 1K X WITH 2 MIN REST
MAYBE FIND A TRACK, IF NOT TRY AND MEASURE AS BEST AS POSSIBLE AROUND YOUR NEIGHBORHOOD

HOW’S EVERONE DOING OUT THERE?
DID YOU GUYS SEE THE LEVEL OF EMISSIONS AND HOW FAR DOWN IT IS NOW THAT EVERYONE IN THE WORLD IS DOING NOTHING!
CRAZY RIGHT!
THERE’S SOME GOOD TO THIS, MAYBE IT’S TIME TO SIT AND THINK ABOUT YOUR LIFE AND IF WHAT YOU HAVE ACCOMPLISHED HAS BROUGHT YOU HAPPINESS OR IF YOU ARE LIVING A LIFE DIFFERENT FROM HOW YOU REALLY WANT TO LIVE IT.
WE HAVE A LOT OF TIME TO SIT AND THINK IF YOUR LIFE NEEDS TO CHANGE OR IF IT IS JUST HOW YOU WANT IT TO BE.

ANYWAYS, IS EVERYONE DOING OK?

DOES ANYONE NEED ANYTHING AT ALL, I’M SURE IF SOMEONE NEEDS SOME HELP IN ANYTHING THAT WE CAN GET SOME PEOPLE TOGETHER AND HELP OUT.
IF ANYONE NEEDS HELP WITH ANYTHING AT ALL LET ME KNOW AND I’LL MAKE SURE IT GETS TAKEN CARE OF