Daily WOD

LIFT:

BENCH PRESS
7 X 3
3 REPS EVERY MINUTE FOR 10 MINUTES

30 REPS OF THE SAME WEIGHT PLEASE.

WORKOUT:

10 MIN AMRAP
10 WALL BALL @20/14
8   KB SWING @70/53
GO RIGHT INTO…

400 METER RUN
AND 40 BURPEE FOR TIME

PLEASE EVERYONE BE CAREFUL TOMORROW AT THE PARTY, THE OWNER IS WORRIED THAT SHIT’S GONNA GO SIDEWAYS.
I TOLD HIM WE’RE VERY RESPONSIBLE ADULTS AND THERE’S NO POOL AND I CAN’T DRINK, MOVE OR LIFT ANYONE
SO WE’RE SAFE, AND SETH LOST A LOT OF WEIGHT SO EVEN THE BARS ARE SAFE FROM HIM DANCING ON THEM.
IT’S YOU YOUNG PEOPLE I THINK HE’S TALKING ABOUT ANYWAY.  YOU KNOW HOW YOU GET WHEN YOU DRINK, SILLY, PURE SILLINESS.
DON’T BREAK THE COFFEE MACHINE OR YOU’LL PUT HIM OUT OF BUSINESS.

LIFT:

GLUTE RAISES
5 X 8
8 REPS EVERY 90 SECONDS
TRY TO GO HEAVY, MOST OF US HAVE STRONG ASSES, USE THEM!

WORKOUT:

30-20-10
CALORIES (CHOOSE A PIECE OF EQUIPMENT)
PUSH UP
TUCK INVERTED ROW
HSPU
RING DIPS
L-PULL UPS
PISTOLS
SINGLE LEG GLUTE BRIDGE
TOES 2 BAR

MODIFY EVERY MOVEMENT SO YOU CAN KEEP MOVING THROUGH THE WORKOUT.
DON’T DO THE RX IS YOU CAN’T COMPLETE IT, IT IS DIFFICULT EVEN WHEN MODIFIED SO DON’T BE ASHAMED IF YOU DO.
YOU SHOULD BE MORE ASHAMED IF YOU DON’T HAVE YOUR DOUBLE UNDERS YET.

SOME OF YOU HAVE EXPERIENCED COMPLETING THE WORKOUTS WITH LIGHT WEIGHT AND MODIFICATIONS THAT WILL ALLOW YOU TO BARREL THROUGH THE WODS SUPER FAST WITHOUT STOPPING THROUGH THE WHOLE WORKOUT.
THIS IS ACTUALLY THE WAY YOU ARE SUPPOSED TO BE PERFORMING THE WODS.
YOU ARE SUPPOSED TO CHOOSE WEIGHTS AND MODS THAT ALLOW YOU TO MOVE THROUGH THE WORKOUTS WITH NOT MUCH REST AT ALL.
SOME OF YOU HAVE DONE THIS ALREADY AND SAID IT WAS INCREDIBLE.  YOU WERE SO EXHAUSTED, MUCH MORE SO THAN IF YOU USE HEAVY WEIGHTS AND HAVE TO KEEP STOPPING.
I KNOW IT’S HARD TO DO WHEN THE WEIGHT ON THE BOARD IS SO MUCH HIGHER BUT THIS IS HOW YOU KEEP THE INTENSITY OF THE WORKOUT HIGHER, BY RUNNING THROUGH IT AND NOT GIVING YOUR BODY A REST.
THIS MEANS LOWERING THE WEIGHT, USING A BAND FOR PULL UPS, AND MODIFYING AND MOVEMENT SO YOU CAN KEEP MOVING.
TRY IT!

THE GYM WILL BE CLOSED FRIDAY NIGHT FOR THE PARTY, THERE WILL JUST BE MORNING CLASSES

LIFT:

SHOULDER PRESS
5 X 5
EVERY 90 SECONDS

WORKOUT:

TEAMS OF  2

20 MIN AMRAP
PARTNER 1 :
400m RUN
PARTNER 2:
AMRAP
6 POWER SNATCH  (135/95)
12 OVHS (135/95)
18 T2B

HOW MANY OF YOU HAVE A PROBLEM EATING WELL WHEN TRYING TO DROP FAT?
MOST OF US RIGHT?

SO HERE’S SOMETHING THAT MAY HELP, ONE OF THE MOST IMPORTANT PARTS OF TRYING TO DIET IS CONSISTENCY CORRECT?
YES, WHY?  BECAUSE IT DIDN’T TAKE YOU A WEEK TO GET FAT.  IT TOOK A WHILE OF EATING SHIT.
ONCE YOU START LOSING WEIGHT AND START TO SEE RESULTS YOU’LL BE MOTIVATED TO KEEP GOING RIGHT?

IF YOU LOOK AT A MONTH OF DIETING AS A WEEK OF DIETING YOU’LL BE MORE SUCCESSFUL.
TAKE A WEEKS WORTH OF DIETING AS IF IT WERE ONLY THE FIRST TWO DAYS OF THE WEEK.
EVERY COUPLE OF WEEKS IS COMPARISON TO A COUPLE OF DAYS OF EATING WELL.  HOPEFULLY THIS ATTITUDE WILL KEEP YOU GOING.
EATING WELL FOR A WEEK OR TWO WILL BE EQUAL TO EATING WELL FOR SEVERAL DAYS.

LIFT:

POWER CLEAN  (5×5) EVERY 2 MIN

ADD WEIGHT EACH SET TOUCH AND GO!

WORKOUT:

EVERY 3 MINUTES  (10 rds)
12 POWER SNATCH  (95/65)
12 BAR FACING BURPEES

IN CASE YOU DIDN’T SEE THE EMAILS OR WHAT’S ON THE BOARD AT THE GYM.

THE PARTY IS THIS FRIDAY AT MONGOE’S DOWN THE BLOCK FROM THE GYM, YES MONGOE’S IS A COFFEE HOUSE, YES WE’RE DOING THE PARTY AT A COFFEE HOUSE, NO THE PARTY WILL NOT BE AT A BAR OR RESTAURANT,
THERE WILL BE A BAND AND BEER, WINE AND FOOD.
DUE TO THE PLACE NOT HAVING A LIQUOR LICENSE IF YOU WOULD LIKE TO DRINK ANYTHING OTHER THAN BEER AND WINE YOU CAN BRING A HYDRO FLASK OR SOMETHING TO HOLD THE LIQUOR OTHER THAN IN YOUR HANDS.

PARTY WILL INITIATE AT 7PM.
PLEASE DON’T BREAK ANYTHING, THAT SEEMS TO BE A BIG CONCERN OF THE OWNER OF THE COFFEE SHOP (YES, WE’RE HAVING A PARTY AT A COFFEE SHOP) SO PLEASE BE CONSIDERATE OF THIS NICE MAN FOR LETTING US HAVE THE PARTY AND DON’T BREAK ANYTHING.

LIFT:

BACK RACK LUNGE (5×10)

Every 2 mins at a moderate weight

WORKOUT:

EVERY 3 MINUTES  (10 rds)
15/12 CAL ASSUALT BIKE
5         STONE CLEANS  (150/100)

THE PARTY HAS BEEN CONFIRMED, NEXT FRIDAY THE 13TH AT MONGOE’S COFFEE HOUSE AT 7PM.
THERE WILL BE FOOD, WINE AND BEER AVAILABLE, UNFORTUNATELY THEY DO NOT HAVE A LIQUOR LICENSE.
FORTUNATELY HE WILL ALLOW US TO DRINK IF YOU PUT THE ALCOHOL INSIDE A HYDRO FLASK OR SOMETHING LIKE THAT.

LIFT:

BENCH PRESS
6 X 6 @80%
EVERY 90 SECONDS

WORKOUT:

30/27/24/21/18/15/12/9/6/3
CALORIES ON ANY CARDIO MACHINE OF YOUR CHOICE
BEFORE AFTER AND BETWEEN ROUNDS COMPLETE
15 WALL BALL  @20/14
10 SWINGS @70/53

LIFT:

BACK SQUAT
6 X 6 @75-80%
EVERY 2 MINUTES

WORKOUT:

21-15-9
THRUSTER @95/65
BURPEE

REST 3 MIN

SNATCH  30 REPS
FOR TIME @135/95

LIFT:

DEADLIFT  (6×6 @80%)

SHOULDER PRESS (6×6 @80%)

FOR TIME:

10 ROPE CLIMBS

100ft HANDSTAND WALK

8 Rope Climbs

100ft HSW

6 Rope Climbs

100ft HSW

4 Rope Climbs

100ft HSW

2 Rope Climbs

100ft HSW

LIFT:

HANG POWER SNATCH
3 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

50-40-30-20-10
DOUBLE UNDERS
SIT UP/ OR GHD SIT UP/ OR EVIL WHEEL
STIFF LEG DEADLIFTS @75/55

DID I FORGET TO MENTION THE DATE OF THE CHRISTMAS PARTY?
ALTHOUGH I DO REMEMBER SAYING SOMETHING ABOUT IT A WHILE AGO, ANYWAYS THE PARTY IS…
DECEMBER 13TH AT MONGOES COFFEE SHOP DOWN THE BLOCK FROM THE GYM.  I JUST HAVE TO CHECK TOMORROW TO MAKE SURE WE IS GOOD.
I GOT ANOTHER BAND THIS YEAR!!

ALSO, WERE HAVING A GYMNASTICS CLASS FROM OUR OWN JAY THE LITTLE MONKEY OF THE WEST INDIES.
JAY IS AN EXPERT GYMNAST WHO’S BEEN PERFORMING GYMNASTICS SINCE HE WAS A YOUNG LITTLE LAD.
WELL, 28 YEARS LATER AND HE IS STILL LITTLE BUT HE’S AN AWESOME DUDE.  IF YOU’RE INTERESTED IN GETTING YOUR HANDSTAND, YOUR HANDSTAND WALK, YOUR MUSCLE UP, AND EVERY OTHER MOVEMENT YOU CAN IMAGINE, TRY OUT THE CLASS.
IT WILL BE FROM 1-4PM ON THE 15TH OF SUNDAY AND THE COST IS $20 PER 2 LEGS.

LIFT:

2 REPS OF HANG POWER CLEAN
2 HEAVY REPS, HEAVY REPS, NOT LIGHT NOT MEDIOCRE.  HEAVY !

2 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

50 CALORIES ON THE BIKE
50 PULL UPS
50 THRUSTERS @135/95