Daily WOD

Workout:

Farmers Carry 4 sets 120 feet

4 Rds
Run 400
50 Double Unders
30 Sit ups
15 Hip Extensions
7 Back Squats @BW

Who has been eating well?
Who has no regard for the food you eat at all?
This is not me judging, this is me asking a question out of pure curiosity.
Who eats bread cause it’s on the table at a restaurant instead of saying, we don’t want bread?
Who drinks soda? Do people still drink soda?
What are you eating with that soda?
Do you frequent the pizzeria with the intention of eating pizza and not grilled chicken?
Who goes through the drive thru at the fast food joint?
Do you eat dessert every time you go out for dinner?
When you go grocery shopping do you buy crap to keep in the house knowing all along the temptation and torture it will cause?
Do you sit on the couch at night and pig out on chips and cookies?
Do have good intentions when you eat, or do you not have any intentions at all?
Do you not give a fuck about this email because it’s about nutrition?
Email me your responses to these questions.

Workout:

Run 800
50 Burpee
Run 600
40 Devils press 50/35
Run 400
30 DB Hang Squat Clean Thruster 50/35
Run 200
20 Alternating DB Snatch 50/35

Workout:

10 Min EMOM
Odd Min: 3 Deadlift up 5 lb from last week
Even Min: :30 Plank

25 Min EMOM
1. Ski 200/150
2. Swing x 15 @70/53
3. GHD Sit ups x 15 or 25 Ab Mat Sit ups
4. Run 200
5. Goblet Squat x 10 @ swing weight

Workout:

10 Min EMOM
2 Power Cleans
Increase weight every other set

21-15-9
Power Clean 135/95
Push Jerk. 135/95
Burpee over Bar

Murph workout class times:

9:30 and 10:30 am

“Murph”
Run 1 Mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 Mile
You may partition the reps as you like.
Most common is:
20 Rounds
5 pull up
10 Push up
15 Air Squat
Or, 33 Rounds
3 Pull ups
6 Push Ups
9 Air Squat
But, you’re welcome to do what you wish.
The workout also calls or a weighted vest if you have one.
I prefer everyone do full range of motion for every rep at a decent time first before wearing a weighted vest. Otherwise, you’re just unnecessarily abusing your body for the holiday.

Workout:

400 meter run
30 Box jump @24/20
30 Pull up
30 Swings @55/35
30 Walking lunge
30 Knees to elbow
30 Push press
30 Back extension
30 Wall ball
30 Burpee
30 Double Under
-400 meter run-
20 Box jump
20 Pull up
20 Swings
20 Walking lunge
20 Knees to elbow
20 Push press
20 Back extension
20 Wall ball
20 Burpee
20 Double under
400 meter run

Workout:

10 Minute Amrap
Alternate between the two exercises:
Bar Dips till failure
Barbell Curl 8-10 reps

8 Rounds 20/10: 4 minutes each exercise:
Bike
Ski
Row
Sit ups
Finish all 8 rounds before moving to the next exercise. One minute rest between exercises

Workout:

8 Min EMOM
3 Deadlift @70%

Every 4 Minutes for 24 Minutes
35 Double Under
6 Power Clean @165/110
12 Burpee Over Bar

Lifting heavy,
Helps maintain bone density decreasing the risk of Osteoporosis allowing you to fall without breaking your hip and dying
Increases muscle mass which leads to burning more calories and aids with lifting heavy shit like groceries
Increases athletic performance leading to a better pickleball game
Improves mood reducing the symptoms of anxiety and being fuckin depressed
Helps regulate hormone levels and may alleviate PMS and menopause (this is good for a lot of you)
Improves posture so you don’t walk around like a turtle
Gives you a leaner look so you don’t look like a mess
And, improves brain function reducing the risk of dementia
If you’re a woman, lifting heavy doesn’t get you big and bulky, that’s just fuckin retarded

Workout:

8 MIn EMOM
2 Push or Split Jerk
Increase weight every other minute

3 Rounds/ rest 2 minutes between rounds
Every minute complete:
1. Wall Ball 20/14
2. Pull up
3. Box Jump 20″
4. Push up
5 Run 200
Go hard for each minute!

Workout:

Back Squat
3 Reps every minute for 10 Minutes
Add 5 lbs from last week

4 Rounds
Run 400
20 GHD Sit ups
20 American Swings @53/35
20 Walking Lunges