Daily WOD

IF YOU GUYS HAVEN’T SEEN THE NETFLIX SPECIAL, “DON’T FUCK WITH CATS”, WATCH IT!
IT IS SO CAPTIVATING, I GUARANTEE YOU WILL NOT BE ABLE TO STOP WATCHING IT.  IT’S ONLY 3 EPISODES AND I AM TELLING YOU, WATCH THIS FUCKING THING!

LIFT:

HIP THRUSTS
8 REPS EVERY MINUTE
FOR 4 MINUTES
THEN 4 REPS EVERY MINUTE WEIGHT WITH HEAVIER WEIGHT
FOR 4 MINUTES

WORKOUT:

21-15-9
GROUND TO OVERHEAD @135/95
PULL UPS

LIFT:

WE ARE GOING TO START DOING THE 20 REPS SQUAT ROUTINE.
START BY TAKING 55% OF YOUR 1 REP MAX AND THAT WILL BE YOUR STARTING WEIGHT.
WE WILL BE DOING THIS TWICE A WEEK, MONDAY’S AND THURSDAY’S FOR 8 WEEKS.  TRY AND RAISE THE WEIGHT BY 10 LBS EVERY TIME WE DO IT, SO THIS WOULD BE 20 LBS A WEEK.  THERE WILL MOST LIKELY BECOME A TIME WERE THE 10 LBS IS TOO MUCH TO RAISE IT.
SO DON’T, YOU CAN RAISE IT BY 5 LBS TOTAL INSTEAD OF 5 LBS ON EACH SIDE.

WHEN YOU TAKE THE BAR OFF THE RACK TRY AND GET THE 20 REPS DONE RELATIVELY QUICKLY BUT MAKING SURE THAT YOUR FORM IS 100% AND YOUR RANGE OF MOTION IS ALL THE WAY DOWN AND ALL THE WAY UP!
JUST BECAUSE THE WEIGHT STARTS TO GET HEAVY DON’T CUT YOUR REPS SHORT BY DOING HALF THE WAY DOWN.
PLEASE, PLEASE, PLEASE MAKE SURE YOU DO FULL RANGE OF MOTION.  I REALLY DONT WANT TO SEE HALF RANGE OF MOTION SAYING YOU’RE RAISING THE WEIGHT EVERY WEEK IF THEY AREN’T REAL REPS.
YOU MAY REST WHENEVER YOU WANT DURING THE 20 REPS BUTTTTTTTT AND THIS IS A HUGE BUTT!
YOU MAY NOT RETURN THE BAR TO THE RACK UNTIL YOU ARE DONE WITH ALL 20 REPS.
IF YOU CAN’T DO ANYMORE THEN YOU STOP AND DO THE SAME WEIGHT THE NEXT TIME WE DO IT.
YOU DO NOT CHANGE THE WEIGHT TILL YOU ARE ABLE TO COMPLETE ALL 20 REPS.

SO, TODAY WE’LL BE TAKING THE 55% OF OUR 1 REP MAX AND STARTING THE 20 REPS SQUAT ROUTINE, ENJOY!
REMEMBER, DEEP BREATHE IN, TIGHTEN UP YOUR CORE AND STAY TIGHT FOR THE WHOLE 20 REPS.
HOLD YOUR BREATHE AND STAY TIGHT DURING THE REP AND RELEASE THE AIR AT THE TOP.

BACK SQUAT
20 REPS

WORKOUT:

15-12-9

POWER CLEAN @185/115
RING DIPS (MODIFY WITH BAR DIPS OR PUSH UPS) NO BANDS ON THE RINGS, MODIFY TO BAR DIPS.

REST 3 MINUTES

21-15-9
POWER CLEAN @135/95
RING DIPS

 

LIFT:

BENCH PRESS
10 – 4 – 10 – 4 – 10 – 4

EVERY 90 SECONDS
SAME WEIGHT FOR THE 10’S AND A DIFFERENT WEIGHT FOR THE 4’S

WORKOUT:

50 DOUBLE UNDERS
21  OVERHEAD SQUATS @115/75
21  BURPEE WITH 8″ JUMP/ BOTH HANDS TOUCH THE PULL UP BAR
50 DOUBLE UNDERS
15  OVERHEAD SQUATS
15  BURPEE
50 DOUBLE UNDERS
12  OVERHEAD SQUATS
12  BURPEE

LIFT:

PERFORM

1 POWER SNATCH
1 HANG POWER SNATCH
1 HANG SQUAT SNATCH
EVERY 75 SECONDS FOR 10 RDS TOTAL

WORKOUT:

FOR TIME:
21-15-9
CAL SKI OR BIKE
42-30-18
T2B

LIFT:

SUMO DEADLIFT
7 X 2
2 REPS @85%
EVERY 90 SECONDS

WORKOUT:

WITH A PARTNER ALTERNATE 500 METER SPRINTS ON THE ROWER
TILL THE TEAM COMPLETES 5,000 METERS TOTAL
TRY TO FINISH THE 5K AS QUICKLY AS POSSIBLE

LIFT:

POWER CLEAN AND JERK
3 REPS TOUCH AND GO EMOM

WORKOUT:

100 PUSH UPS
90   CRUNCHES
80   SWINGS @55/35
70   WALL BALLS @20/14
60   BURPEES
50   CALORIES ON ASSAULT BIKE
40   PULL UPS C2B

LIFT:

BEHIND THE BACK BARBELL LUNGES
TAKE THE BAR OFF THE RACK AS IF YOU WERE BACK SQUATTING
TIGHTEN UP YOUR CORE AS IF YOU WERE BACK SQUATTING, THESE LUNGES ARE NOT LIGHTWEIGHT
HIGH REP LUNGES, LOOK AT THEM AS IF THEY WERE HEAVY BACK SQUATS.
WITH THE WEIGHT IN BACK SQUAT POSITION COMPLETE:
5 REPS ON EACH LEG, 10 TOTAL EVERY 2 MINUTES
FOR A TOTAL OF 6 SETS, 30 REPS EACH LEG.
KEEP YOUR SPINE UPRIGHT, DO NOT LEAN FORWARD, KEEP YOUR FRONT SHIN VERTICAL AND BRUSH YOUR BACK KNEE ON THE GROUND.

WORKOUT:

3  MUSCLE UPS
6  HANG POWER SNATCH @115/75
9  BOX JUMP OVERS @30/24

LIFT:

BENCH PRESS
8 X 3
3 REPS EVERY 60 SECONDS FOR
8 SETS
SAME WEIGHT FOR ALL 8 SETS
CHOOSE WEIGHT ACCORDINGLY

WORKOUT:

150 WALL BALLS FOR TIME @20/14
AT THE TOP OF EVERY MINUTE COMPLETE:
4 POWER CLEANS @135/95
TILL ALL 150 ARE COMPLETE

LIFT:

2 POWER SNATCH EMOM
FOR 10 MINUTES
SAME WEIGHT FOR ALL 20 REPS

WORKOUT:

10-9-8-7-6-5-4-3-2-1
SWINGS  @70/55
PUSH JERK @155/100
BURPEE

I’VE BEEN HOME SICK WITH THE FLU, WHICH BRINGS ME TO MY POINT OF, IF YOU ARE SICK, GETTING OVER BEING SICK, THINK YOU’RE GETTING SICK, THINKING YOU WOULD LIKE TO BE SICK OR EVEN IN THE HOUSE WITH SOMEONE WHO IS SICK.  PLEASE STAY AWAY FROM THE GYM TILL YOU ARE TOTALLY BETTER.
IT SUCKS BEING SICK, SUCKS REAL BAD AND NO ONE WANTS TO GET SICK FROM SOMEONE WHEN IT COULD HAVE BEEN PREVENTED BY NOT BEING IN CONTACT WITH THEM.
SO YOU SICKY, NO GYMY!

LIFT:

SUMO DEADLIFT
5 X 6
EVERY 60 SECONDS
FOCUS ON FORM AND MOVING SLOWLY THROUGH THE REPS.  DO NOT BE MR. SPEEDY AND MR. BOUNCE THE WEIGHT OFF THE FLOOR AND MR. ROUNDING OF THE SPINE AND NOT STAYING TIGHT

WORKOUT:

25   DOUBLE UNDERS
25   HANG POWER CLEANS @115/75
50   DOUBLE UNDERS
50   SIT UPS
75   DOUBLE UNDERS
50   AIR SQUATS
100 DOUBLE UNDERS
50   PULL UPS
75    DOUBLE UNDERS
25    PUSH UPS
50    DOUBLE UNDERS
25    HANG POWER CLEANS @115/75
25    DOUBLE UNDERS

*IF YOU CAN’T DO DOUBLE UNDERS I THINK YOU NEED TO HAVE A TALK WITH YOURSELF AND ASK YOURSELF
A SERIOUS QUESTION.  SAY SELF, WHY CAN’T I JUMP OVER A ROPE.  IS IT BECAUSE I DO NOT PRACTICE OR DO I HAVE A LEGITIMATE PROBLEM WITH MY KNEES THAT DOES NOT ALLOW ME TO JUMP EVEN AN INCH OFF THE GROUND.  JUST THINK HOW PROUD YOU WILL BE IF YOU COULN’T GET THEM AND NOW YOU CAN!  YOU’LL BE A SUPERSTAR, IT’LL FEEL AS GREAT AS LOSING A SHIT TON OF WEIGHT AND WE KNOW HOW GREAT THAT IS.