Daily WOD

LIFT:

HEAVY POWER CLEANS!

2 REP EMOM
2 HEAVY POWER CLEANS EVERY MINUTE FOR 10 MINUTES
WARM UP BEFORE WE START THE 10 MINUTES AS TO GET IN 10 WORK SETS

WORKOUT:

A.F.A.P!
1 MILE RUN
2K ROW
1 MILE RUN

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM THURSDAY
BY NOW THIS SHOULD BE HORRIBLE, WHEN YOU HAVE DESTROYED YOURSELF GETTING THROUGH THE 20 REPS I SHOULD BE SEEING YOU FALL ON THE FLOOR WISHING YOU WERE SOMEONE ELSE AT THAT MOMENT IN TIME.
THERE’S NO WAY YOU SHOULD BE WALKING AWAY READY TO GET STARTED ON THE WOD.
THIS PROGRAM REALLY WORKS BUT YOU HAVE TO DO IT CORRECTLY WHICH MEANS ADDING WEIGHT AND FORCING YOURSELF TO GET THROUGH THE 20 REPS.

WORKOUT:

15 MIN AMRAP

DOUBLE UNDERS 50 REPS
HANDSTAND WALK 50 FEET
SWINGS  50 REPS @55/35  (50 REPS @55 OR 35 IF DONE CORRECTLY SHOULD BE EXHAUSTED, SQUEEZING YOUR ASS AND QUADS IS A MUST!  GETTING THE KETTLEBELL TO MOVE WITH YOUR POSTERIOR CHAIN IS IMPORTANT AND SAFE!)

LIFT:

BENCH PRESS
5 REP EMOM FOR 4 MIN@ LIGHT WEIGHT
3 REP EMOM FOR 4 MIN@ MED WEIGHT
2 REP EMOM FOR 4 MIN@ HEAVY WEIGHT

WORKOUT:

100-80-60-40-20
CAL ASSAULT BIKE
GHD’s

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

15 MIN AMRAP
12 POWER CLEANS  (95/65)
12 BOX JUMP OVERS  (24/20)
12 PUSH UPS

FOR TIME:

100 METER FARMERS CARRY  (70/55)
25 SWINGS @70/55)
15 KNEES TO ELBOWS
400 METER RUN
100 METER WAITERS WALK (55/35)  (KEEP YOUR CORE SUPER TIGHT WITH THE WEIGHT OVER HEAD)
25 SWINGS @70/55)
15 KNEES TO ELBOWS
400 METER RUN
100 METER FRONT RACK CARRY  (70/55) (KEEP YOUR CORE SUPER TIGHT WITH THE RACK POSITION)
25 SWINGS @70/55
15 KNEES TO ELBOWS
400 METER RUN

THIS TOO HAS BEEN REVISITED QUITE OFTEN, HOWEVER THIS DEFINITELY NEEDS TO BE BROUGHT BACK TO LIFE.
THIS SUBJECT OF WHY WE NEED TO COMPLETE FULL RANGE OF MOTION WILL NEVER DIE.
FOR SOME REASON WE HAVE TROUBLE PERFECTING THIS ONE.
I BELEIVE THE CLOCK IS AT FAULT FOR THIS PROBLEM WE HAVE, I TOO HAVE BEEN SEEN GLANCING AT THE CLOCK DURING A WORKOUT TO SEE HOW FAR BEHIND I AM SO I GET IT.
BUT, IF YOU LET THE MOST IMPORTANT PART OF THE WORKOUT END UP BEING HOW FAST YOU GO AND NOT HOW WELL YOU DO THE WORKOUT YOU’RE NEVER GOING TO GET THE MOST OUT OF THE WORKOUT.
RANGE OF MOTION HAS SOME BENEFITS BESIDES JUST IMPRESSING ME!
BESIDES HEALTHY JOINTS, INCREASED FLEXIBILITY, REDUCTION IN INJURY, AND MORE MUSCULAR DEVELOPMENT ARE AMONG THE BENEFITS FROM COMPLETING FULL RANGE OF MOTION EXERCISES.
SO MAKE SURE YOU TAKE YOUR TIME TO DO THE FULL RANGE AND STOP CUTTING THE MOVEMENTS SHORT.
NOBODY LIKES ANYTHING CUT SHORT!

LIFT:

SQUAT CLEAN
2 REP EMOM
10 MINUTES TOTAL

WORKOUT:

15 MIN AMRAP
35 DOUBLE UNDERS
20 LUNGES IN PLACE WITH DUMBBELLS  50/30
10 POWER SNATCH @115/75

I MAY HAVE MENTIONED THIS BEFORE BUT I BELIEVE IT IS WORTH NOTING AGAIN.
IF YOU ARE TRYING TO CHANGE THE WAY YOU LOOK YOU MUST EAT WELL, RELYING ON ONLY YOUR TRAINING WILL ONLY GET YOU SO FAR.
EATING WELL IS 90% OF LOOKING GREAT.
UNLESS YOU HAVE BEEN GIFTED WITH AMAZING GENETICS BY THE MAN UPSTAIRS YOU ARE DESTINED FOR A LIFE OF GOOD EATING, OR YO YO DIETING.  EITHER WAY, LOOKING GREAT REQUIRES PROPER EATING.
MANY PEOPLE HAVE DIFFERENT IDEAS OF WHAT THE BEST DIET IS.
THE BEST DIET IS THE DIET THAT WORKS FOR YOU, WHETHER IT BE LOW CARBS, KETO, ATKINS, SOUTH BEACH, CALORIE COUNTING ETC…
WHATEVER DIET YOU CAN LIVE WITH IS THE BEST DIET FOR YOU.
YOU NEED TO KNOW YOURSELF BEFORE YOU CAN CHOOSE WHICH ONE WILL BE THE BEST FOR YOU.
SO BEFORE DECIDING ON WHAT TO DO, FIRST ASK YOURSELF SOME QUESTIONS SO YOU CAN CAREFULLY PICK HOW TO EAT WELL SO IT LASTS A LONG TIME.

LIFT:

BACK SQUAT
20 REPS
BY NOW, THIS SHOULD BE GETTING VERY DIFFICULT.  BUT DON’T GIVE UP, PUSH YOURSELF THROUGH AND GET THAT 20 REPS!
ADD 5 LBS FROM THURSDAY

WORKOUT:

ROWER FOR CALORIES 50/40
50 BURPEE PULL UPS
FOR TIME
NO PARTITIONING

I’M GOING TO NEED A HEAD COUNT FOR THE PARTY, YOU KNOW THE PARTY ON THE 29TH OF JUNE!
PLEASE SIGN THE SHEET ON THE DESK AND WRITE DOWN THE NUMBER OF PEOPLE YOU WILL BE TAKING.
THANKS

LIFT:

BENCH PRESS
3 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

4 RDS
RUN 400
10 STONE LIFT  ( GO AS HEAVY AS YOU CAN WITH THE STONE, THIS SHOULD BE A CHALLENGE.  THIS SHOULD ACTUALLY MAKE YOU WORK TO GET THE STONE TO YOUR SHOULDER, IF YOU ARE ABLE TO JUST THROW IT OVER YOUR SHOULDER WITH YOUR HANDS THAT’S NO GOOD)
25 GHD SIT UPS OR TOES TO BAR

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

21-15-9
CAL BIKE
JERK @135/95
1-3-5
ROPE CLIMB

IN CASE YOU DIDN’T SEE WHAT I WROTE ON MONDAY, WE’RE HAVING A 4TH OF JULY PARTY.
THE PARTY IS ON THE 29TH OF JUNE AT JORDAN AND AMYS’ HOUSE, TEXT ME AND I’LL GIVE YOU THE ADDRESS.
EVERYONE IS INVITED, KIDS AND YOURSELVES.
THE PARTY STARTS AT 4PM AND WE LIGHT UP THE FUCKING SKY AT 9PM SHARP!
ONCE AGAIN I RISKED MY LIFE CROSSING STATE LINES TO ATTAIN FIREWORKS FOR YOUR ENJOYMENT, NO NEED TO THANK ME I DO IT OUT OF THE GOODNESS OF MY HEART.  SEEING THE SMILE ON YOUR CHUBBY LITTLE FACES WHEN WE BLOW UP JORDAN’S YARD IS THANKS ENOUGH FOR ME.
MAKE SURE YOU MARK IT DOWN ON THE CALENDAR, JUNE 29TH!

WORKOUT:

50-40-30-20-10

WALL BALL SHOTS @20/14
BOX JUMPS @24/20
KB SWINGS @55/35

THERE’S TWO WAYS TO APPROACH THIS WOD… THE WRONG WAY AND MY WAY.
I SUGGEST MY WAY BUT YOUR WELCOME TO DO AS YOU WISH.  THERE’S NOTHING LIKE BLOWING OFF FIREWORKS AND WATCHING THE SKY LIGHT UP WITH GUNPOWDER, AM I RIGHT!  OH WERE WE DONE TALKING ABOUT THE FIREWORKS?  I JUST LOVE THEM SO
ANYWAY HERE’S THE RIGHT WAY
CHOOSE A WEIGHT ON THE WALL BALL, A HEIGHT ON THE BOX AND A WEIGHT ON THE SWINGS THAT WILL ALLOW YOU TO MAINTAIN CORRECT FORM ALL THE WAY THROUGH AND ALLOW YOU TO KEEP MOVING THROUGHOUT THE WORKOUT.
THIS WILL TAKE A DECENT AMOUNT OF TIME REGARDLESS BUT YOU CAN HELP YOURSELF FROM OUTRIGHT TORTURE BY CHOOSING WISELY.
THIS IS ALL I HAVE TO SAY.  THANK YOU AND GOODNIGHT.