Daily WOD

LIFT:

BENCH PRESS
5 REPS EVERY MINUTE @75%
8 MINUTES TOTAL FIRST THREE FOR A WARM UP

WORKOUT:

1,000/800 CALORIE BIKE
TEAMS OF 2
COMPLETE TOTAL CALORIES

LIFT:

FRONT SQUAT
5 REP EVERY MINUTE @75%
8 SETS TOTAL
USE THE FIRST THREE TO WARM UP

WORKOUT:

18-15-12-9-6-3
THRUSTERS  (75/55)
POWER SNATCH  (75/55)
PULL UP

WORKOUT:

FOR TIME:

50 BOX JUMPS
50 JUMPING PULL UPS
50 KETTLEBELL SWINGS
50 WALKING LUNGE
50 KNEES TO ELBOWS
50 PUSH PRESSES
50 BACK EXTENSION
50 WALL BALL SHOTS
50 BURPEE
50 DOUBLE UNDER

 24/20-inch box, 35/26 KB, 45/35-lb.

LIFT:

DEADLIFT
5 REP EVERY MINUTE @75%
8 SETS TOTAL USING THE FIRST THREE FOR A WARM UP

WORKOUT:

27-21-15-9
TOES TO BAR
BURPEE OVER BAR
PUSH PRESS @95/65

HOW IS EVERYONE EATING ?
EATING WELL TAKES DEDICATION.  IF YOU DON’T HAVE SOMETHING TO WORK TOWARDS IT’S HARD TO KEEP WORKING AT IT.
HAS ANYONE BEEN EATING WELL SINCE I WROTE ABOUT EATING MEAL BY MEAL ?
GIVE YOURSELF A REASON TO EAT WELL, DON’T GO INTO IT HOPING IT WILL WORK BUT ACTUALLY HAVE A PURPOSE FOR DOING WHAT YOU’RE DOING.
ONCE YOU HAVE A REASON BREAK IT DOWN AND TAKE IT DAY BY DAY, MEAL BY MEAL.
HAS EVERYONE TRIED INTERMITTENT FASTING?
I’VE MENTIONED IT BEFORE BUT DID EVERYONE GIVE IT A GO?
IF NOT MAYBE TRY IT, IT’S ACTUALLY REFRESHING NOT HAVING TO WORRY ABOUT EATING ALL THE TIME.
NOT HAVING TO EAT HALF THE DAY IS MUCH EASIER THAN TRYIN TO EAT EVERY 3 HOURS.
PLUS IT HELPS WITH INFLAMMATION IN THE BODY.
THE MOST COMMON ONE TO FOLLOW IS STOP EATING FOR 16 HOURS AND EAT FOR 8.
SO MAYBE EAT FROM 1-9PM AND FAST FROM 9-1PM
GIVE IT A GO, IT’S WORTH A TRY.

LIFT:

BACK SQUAT
5 REPS EVERY MINUTE @75%
8 SETS TOTAL
USE THE FIRST THREE SETS FOR A WARM UP
WORK YOUR WAY UP TO 75% AFTER THE THIRD SET

WORKOUT:

5 ROUNDS
RUN 400
ROW 500

AUGUST 1!
WHERE DOES THE TIME GO!
WHAT HAPPENED TO TIME,  WHEN I WAS IN GRAMMAR SCHOOL TIME PRACTICALLY STOOD STILL!

NOW IT’S MOVING FASTER THAN MAVERICK AND GOOSE  ATTACKING A BOGEY!
I GUESS THIS IS WHAT HAPPENS, TIME SPEEDS UP AND LIFE GETS SHORTER AND SHORTER.
THIS IS ANOTHER REASON TO EAT WELL!

LIFT:

BENCH PRESS
3 REP EVERY 75 SECNDS
COUPLED WITH 3 OVERHEAD SQUATS
FOR A TOTAL OF 8 SETS EACH.

WORKOUT:

20 MIN AMRAP

400 METER RUN
ALTERNATE BETWEEN
AIR SQUAT 50 REPS AND
30 PUSH UPS

SO, HAS MY LAST EMAIL REGARDING EATING WELL MADE A DIFFERENCE IN ANYONE’S LIFE?
HAS ANYONE TAKING MY ADVICE OF TRYING TO JUST FOCUS ON THE MEAL AT HAND?
IT’S KINDA LIKE THEY SAY IN LIFE, TO JUST FOCUS ON WHAT’S IN FRONT OF YOU.  WHAT’S THAT SAYING?
“THE ABILITY TO LIVE IN THE PRESENT MOMENT IS A MAJOR COMPONENT OF MENTAL WELLNESS”
YEA YEA I KNOW, YOU’VE HEARD THEM ALL BUT APPLY THIS TO FOOD.
IT’S MUCH EASIER TO EAT WELL WHEN YOU DON’T PUT YOURSELF IN A ALL OR NOTHING PREDICAMENT.
TAKE IT MEAL BY MEAL AND DAY BY DAY, IF YOU FEEL LIKE FASTING THAT DAY, THEN FAST.
IF YOU DON’T THEN DON’T.
GO BY HOW YOU FEEL, IT’S MUCH EASIER TO LIVE AND EAT THAT WAY.

LIFT:

CLEAN AND JERK

1 REP MAX

WORKOUT:

30 CLEAN AND JERK @165/105
800 RUN
30 SNATCH @135/95

LIFT:

SPLIT JERK

1 REP MAX

WORKOUT:

50-35-20
WALL BALL 20/14
10-8-6
MUSCLE UP

I HAVEN’T WRITTEN ANYTHING ABOUT EATING WELL IN A WHILE SO HERE GOES.
I THINK ONE MAIN ROAD BLOCKS THAT STOPS US FROM EATING WELL IS JUST THE THOUGHT OF “GOING ON A DIET”
I THINK WHAT YOU HAVE TO DO IS JUST FOCUS ON EVERY MEAL, MEAL BY MEAL TO MAKE THAT MEAL A GOOD CHOICE OF NATURAL FOODS.
DON’T THINK ABOUT DIETING FOR A LONG PERIOD OF TIME OR HOW ARE YOU GOING TO GET THROUGH A WEEK OR A MONTH OF THIS.
JUST WORRY ABOUT THE MEAL AT HAND, FOCUS ON ONE THING AT A TIME AND THAT’S IT.
TAKE CARE OF THE SMALL STUFF AND THE BIG STUFF TAKES CARE OF ITSELF, THAT WORKS EVEN WITH FOOD.
HERE’S SOME HELP:
https://www.healthline.com/nutrition/30-ways-to-lose-weight-naturally

LIFT:

PUSH PRESS
1 REP MAX

WORKOUT:

40/30 cal ON BIKE
200 METER FARMERS CARRY WITH KB
40/30 CAL ON BIKE

YOU GUYS HAVE GOT TO GO TRY THIS PLACE OUT!
IT’S AMAZING AND SO MUCH FUN, STEVE DISTANTE FROM OUR GYM BUILT IT AND IT TURNED OUT FUCKING AWESOME!
HERE’S THE LINK:
https://wildplay.com/jones-beach/

IT’S RIGHT AT FIELD 4 JONES BEACH.
GO AND BRING YOUR KIDS.
IT’S A CHALLENGE, IT AIN’T JUST ZIP LINING AND SHIT.
BRING AN EXTRA PAIR OF DRAWS IN CASE YOU SHIT YOUR PANTS.

LIFT:

BENCH PRESS
5 REPS EMOM
8 MIN

WORKOUT:

“ANNIE”
50-40-30-20-10
DOUBLE UNDER SIT UP
8 MIN TIME CAP

THEN RIGHT INTO…

100 BACK SQUATS @95/65
20 SEC ON/ 10 SEC OFF
TILL YOU FINISH 100 REPS

YOU CAN MAKE THIS EASY BY DOING A HALF SQUAT, QUARTER SQUAT OR 3 QUARTER SQUAT.
OR YOU CAN MAKE IT A GREAT WORKOUT AND DO A PERFECT SQUAT EACH AND EVERY REP.