Daily WOD

LIFT:

SUMO DEADLIFT
5 X 5
5 REPS EVERY 75 SECONDS

WORKOUT:

10 RDS
3    HANDSTAND PUSH UPS
6    STEP UPS WITH 50/30 LB DUMBBELLS
12  GHD SIT UPS

IN CASE YOU HAVE NOT HEARD THERE IS SOME KIND OF BAT FLYING AROUND SPITTING ON EVERYONE CAUSING A PANDEMIC AMONGST THE HUMAN RACE.
UNTIL THIS BAT IS CAUGHT THERE WILL BE NO REST FOR THE FIRST RESPONDERS OF THE WORLD.
JUST SO YOU KNOW I HAVE TAKEN ALL PRECAUTIONS TO ASSURE THE GYM IS CLEAN AND FREE OF GERMS AND WELL, BATS!
I HAVE HAD THE CDC COME IN AND SWEEP THE GROUNDS, THEY HAVE GIVEN ME THE GO AHEAD TO RESUME WITH BUSINESS AS USUAL.
I HAVE ALSO FOUND 4 CONTAINERS OF CLOROX WIPES.  I’M HOPING THIS WILL HOLD US OVER TILL THE NEXT SHIPMENT COMES IN.  UNTIL THAT HAPPENS PLEASE USE THE WIPES WISELY KNOWING THAT YOUR FELLOW WORKOUT PARTNERS ALSO NEED SOME WIPES AFTER YOU.

PLEASE BE SURE TO WIPE DOWN ANY AND ALL THE EQUIPMENT YOU HAVE USED WITH A WIPE OR SOME FORM OF ANTIVIRUS SPRAY, THANK YOU FOR YOUR COOPERATION AND I WILL KEEP THE GYM AS CLEAN AS IT NEEDS TO BE TO KEEP THOSE LITTLE BEEDY EYED FLYING RATS OUT OF THE ESTABLISHMENT!  HOPEFULLY IF WE ALL DO OUR JOBS KEEPING THE PLACE CLEAN WE WON’T HAVE TO CALL IN ACE VENTURA THE PET DETECTIVE TO SEIZE THE DISGUSTING ANIMAL!

PLEASE BE SAFE OUT THERE, WEAR YOUR MASKS, GLOVES, LONG RAIN COATS, GOGGLES AND ANTI-BAT SPRAY.

DON’T LET THE NEWS FRIGHTEN YOU INTO STAYING HOME AND NEGLECT YOUR TRAINING!

LIFT:

THIS IS THE 6TH WEEK OF THE 20 REPS SQUATS.
SO ADD SOME WEIGHT AND BUCK UP CAMPER!

WORKOUT:

WITH A PARTNER COMPLETE:
200 CALORIES ON THE BIKE
200 SWINGS @55/35 (OVERHEAD)
200 TOES TO BAR
1 PERSON WORKS WHILE THE OTHER RESTS.
FOR EXAMPLE:
1 PERSON SPRINTS 10 CALORIES THEN THE OTHER SPRINTS 10, ETC..
GO THROUGH THE WHOLE WORKOUT LIKE THAT.  EACH PERSON SPRINTS
THE WHOLE TIME.

LIFT:

BENCH PRESS
WITH A PARTNER ALTERNATE
7 REPS EACH
TILL 49 REPS EACH ARE COMPLETE
THE 8TH  SET LOWER THE WEIGHT BY 50% AND COMPLETE AS MANY REPS AS POSSIBLE

WORKOUT:

*****500 METER ROW
21 BOX JUMPS @30/24
21 DEADLIFTS @225/135
*****500 METER ROW
15 BOX JUMPS @30/24
15 DEADLIFTS @225/135
*****500 METER ROW
9 BOX JUMPS @30/24
9 DEADLIFTS @225/135

LIFT:

BACK SQUAT
20 REPS
ADD WEIGHT

WORKOUT:

5 x 3 MINUTE ROUNDS EVERY
RESTART EVERY 4 MINUTES
3   MIN AMRAP 1 MIN REST
5   ROUNDS OF:
3   POWER SNATCH @165/115
6   PUSH UPS
9   AIR SQUATS

SKILL:

MUSCLE UPS
PRACTICE

WORKOUT:

EVERY 3 MIN (10 rds)
10 T2B
10 BAR FACING BURPEES
10 THRUSTERS (95/65)

LIFT:

SUMO DEADLIFT
8 X 3
3 REPS EVERY 60 SECONDS
WEIGHT SHOULD BE AROUND 65-70%

WORKOUT:

3 ROUNDS FOR TIME OF:
30 WALL BALL SHOT  20#
30 SUMO DEADLIFT HIGH PULLS, 75#
30 BOX JUMPS  20″
30 PUSH PRESS, 75#
30 CALORIE ROW
30 PUSH UPS
10 CLEAN @165/115

HOPE YOU ALL HAVE HAD A NICE VACATION FROM, ME!  WELL, IT’S OVER!
EVEN IF I HAVE TO CRAWL MY WAY INTO THE GYM,  I’LL BE BACK THIS WEEK!
I KNOW YOU ALL WANTED TO SURPRISE ME WITH EVERYONE BEING PROFICIENT AT DOUBLE UNDERS!
I CAN’T WAIT TO SEE!!

LIFT:

BACK SQUAT
20 REPS
THIS SHOULD BE A BRUTAL 20 REP SET BY NOW, SO TAKE AS MUCH TIME AS YOU NEED TO FINISH THEM.
MAKE SURE YOU STAY TIGHT!
EVERY REP STAY TIGHT AND PROTECT YOURSELF FROM INJURY!

WORKOUT:

12 MIN AMRAP
6    HSPU
12  DB SNATCH (70/50) ALTERNATE ARMS
24  DOUBLE UNDERS

I’m finally getting out of the hospital tonight!!!   YeeHaw BaBa Booey!!
So, they say when you go through some life threatening events you change the way you think and how you live your life.  Well, that didn’t happen for me.   No, for me I just got pissed off that I wasn’t who I was before that crap.
After my heart operation I had no feelings of how I need to change my life and how I should be happy for what I have, ya know Bla Bla Bla.

However, after being in and out of the hospital for a year after the latest event something finally hit me, and that’s the reason for this email!
I figured I would throw my shit your way and see if it makes sense to you, ya know cause I have a habit of changing every quickly.

Here’s the deal, ya really never know what the fuck is going to happen to you.  Never, I thought it was all over with and i’d be back to normal (well, as normal as I could ever be) and it was all over.
Obviously, it wasn’t it just kept getting worse and worse.
Well, here we are and I’ve realized that no one can ever predict or be ready for what’s going to happen to them.
I mean as something simple as having to go to the hospital at 12:30am on a Saturday night.   My point?  There’s no specific time when you are going to get sick, being sick doesn’t wait for you to complete all your errands or give you time to sleep the night through and wake up bright eyed and bushy tailed.
Getting sick doesn’t wait for you to complete all the things in your life that need tying up before you will be in the hospital for a week straight.  I REALLY WANT TO THANK ALL OF YOU FOR BEING THERE AND HELPING OUT AS I BEEN GOING THROUGH ALL THIS CRAP, I REALLY REALLY APPRECIATE IT.  YOU WILL NEVER KNOW WHAT IT MEANS TO ME THAT YOU ARE ALL SO SUPPORTIVE.  THANK YOU!

Basically what I wanted to tell you all is that I really believe that everyone needs to live their lives with being happy as the number one goal in mind.  It’s not about Money, Toys, Houses, Cars, or anything that has no value when you’re lying here thinking fuck man my roommate in the hospital really smells like shit!
What I’ve come up with is happiness, that’s what is important.  When you’re thinking about your life you don’t think how nice was my car, you think
“did i do everything i needed to make myself and my family happy, did I make sure that I treated the people I love with respect, and most importantly you think was I appreciative of everything that I should have been appreciative of or did I just take shit for granted and not give a shit about anyone or anything”
I feel like this is what we should be thinking and how we should be acting while we are healthy.
There is nothing worse than not being healthy, nothing at all.

So make sure you appreciate the fact that you can walk, stand, breathe and complete everyday tasks without having an issue.
Be Happy and appreciative that you can workout the way you do.

I’m asking you to challenge yourself to focus on Appreciating everything in your life that you need to be appreciative of.
Everyday make sure you Cherish the people you love and do whatever you can to make their lives better.
Everyday make sure you Value all the joy in your life, because this is what matters.
Nothing and I mean nothing is more important than giving to others and yourself.
So I guess this shit did change how I think and I hope I have helped you guys.

ONCE AGAIN, THANK YOU SO MUCH FOR ALL THE SUPPORT YOU HAVE ALL SHOWN ME.

LIFT:

BENCH PRESS
SUPERSET
DUMBBELL FLYES AND BENCH PRESS
12 – 15 REPS OF FLYES AND 6-10 REPS OF PRESS EACH SET
PERFORM 4 SETS TOTAL EVERY 3 MINUTES

WORKOUT:

5 RDS
25 SWINGS @55/35 (SWINGS OVERHEAD)
25 WALL BALLS @20/14
250 METER ROW

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS

WORKOUT:

30 SECOND INTERVALS
@0:00 COMPLETE 12 DEADLIFTS (135/95)
@0:30 COMPLETE 9 HANG POWER CLEANS  (135/95)
@1:00  COMPLETE 6 SHOULDER TO OVERHEAD  (135/95)
– REPEAT FOR 10 RDS –
YOU HAVE 30 SECONDS TO COMPLETE 12 DEADLIFTS, THEN 30 SECONDS TO COMPLETE 9 HANG POWER CLEANS AND THEN 30 SECONDS TO COMPLETE 6 SHOULDER TO OVERHEAD

REPEAT THIS 10 TIMES 15 MINUTES TOTAL