Daily WOD

LIFT:

BACK SQUAT
3 REPS EVERY MINUTE
CHOOSE A WEIGHT YOU CAN MAINTAIN PERFECT FORM WITH BUT HEAVY ENOUGH THAT ITS NOT EASY

WORKOUT:

TABATA TILL YOUR FINISHED
BULGARIAN SPLIT SQUATS
COMPLETE 75 REPS EACH LEG 20 ON 10 OFF TILL YOUR DONE WITH EACH LEG

THEN…
RIGHT INTO

“ANNIE”
50-40-30-20-10
DOUBLE UNDER
SIT UPS

LIFT:

BENCH PRESS
SUPERSET WITH SKULL CRUSHERS

5 SETS TILL FAILURE OF EACH

WORKOUT:

10 MIN EMOM
10 TOES TO BAR

THEN…

REST AS NEEDED.

THIS IS FROM THE OPEN BACK IN 2012 I BELIEVE
IT IS 5 MINUTE AMRAP
OF SQUAT CLEAN AND OVERHEAD (CAN BE A THRUSTER, OR JERK)
IT HAS TO BE A SQUAT CLEAN NOT A POWER CLEAN
THE WEIGHT IS 165/105

THE SWEATSHIRTS ARE DONE!
THEY’LL BE IN TODAY OR TOMORROW, THIS IS GREAT NEWS FOR THE PEOPLE THAT GAVE THEIR MONEY.
UNFORTUNATELY FOR THE PEOPLE THAT DIDN’T GET THEIR MONEY IN THERE ARE A LOT OF PEOPLE THAT ARE DYING TO GET ONE THAT FORGOT TO ORDER!
DON’T WORRY YOUR SAFE IF YOU ARE A SIZE XXXXLARGE

LIFT:

DEADLIFT

7 X 3

WORKOUT:

50 FT LUNGE WITH PLATE ON CHEST 45/25
30 FOOT HANDSTAND WALK
20 SINGLE LEG DEADLIFT @55/35
10 MUSCLE UP

COMPLETE 3 ROUNDS FOR TIME

WORKOUT:

3,000 METER ROW
300 DOUBLE UNDERS
15/10  MILE BIKE

LIFT:

FRONT SQUAT
5 SETS 3 REPS @70%

3 SECOND NEGATIVE
2 SECONDS HOLD
0 SECONDS DRIVE

WORKOUT:

2 ROUNDS OF:
10 SNATCHES  175 / 125 lb.
12 BURPEE (BFB)
THEN 2 ROUNDS OF:
10 SNATCHES 115 / 75 lb.
12 BURPEES (BFB)

LIFT:

BARBELL BULGARIAN SPLIT SQUATS
5 SETS OF 10 REPS ( 5 EACH LEG)
EVERY 2 MIN

GLUTE HAM RAISE
4 SETS OF 10 REPS
EVERY 90 SECONDS
(MODIFY TO NEGATIVES IF YOU CAN’T COMPLETE THE FULL MOVEMENT)

WORKOUT:

1,000 METER ROW
30 THRUSTERS @95/65
10 MUSCLE UPS

YOGA CLASS TOMORROW AT 8:45AM
FRIDAY MORNING AT 8:45AM BE THERE OR WELL, DON’T

LIFT:

BENCH PRESS
TAKE 50% OR YOUR MAX
AND PERFORM 5 SETS OF 10 SPEED REPS
SLOWLY LOWER THE WEIGHT DOWN TO YOUR CHEST, WHEN YOU TOUCH YOUR CHEST DRIVE THE WEIGHT AS FAST AS YOU CAN TILL YOUR ELBOWS ARE EXTENDED.

WORKOUT:

WITH A PARTNER
FOR TIME:

ASSAULT BIKE FOR CALORIES 100-80-60-40-20
ROPE CLIMB 10-8-6-4-2
FIRST EACH PERSON DOES 10 CAL TILL 50 IS REACHED
THEN EACH PERSON DOES ONE ROPE CLIMB TILL 10 IS REACHED
THEN EACH PERSON DOES 10 TILL 40 IS REACHED
THEN ONE ROPE CLIMB TILL 8 IS REACHED AND SO ON…

BE SURE TO SPRINT THE BIKE !!!

I REALIZE SOMETIMES THINGS SLIP OUR MINDS BECAUSE WE HAVE BUSY LIVES SO I’LL SEND OUT ANOTHER REMINDER, PLEASE HAND IN YOUR MONEY FOR THE SWEATSHIRTS.
THEY WERE PICKED UP TODAY AND WILL BE BACK SHORTLY.
PLEASE BRING IN YOUR MONEY FOR YOUR SWEATSHIRT SO WE CAN JUST GIVE THEM OUT WHEN THEY ARE DONE
IF YOU GOT THE NEW DESIGN WITH THE ARM AND HAND HOLDING THE KETTLEBELL THOSE ARE DONE ALREADY YOU CAN TAKE YOURS.

LIFT:

OVERHEAD SQUAT
7 SETS OF 3 REPS
REST 60 SECONDS BETWEEN SETS

WORKOUT:

1 MINUTE OF AS MANY CALORIES ON THE ASSAULT BIKE AS POSSIBLE
1 MINUTE OF WALL BALLS @20/14
1 MINUTE BOX JUMPS @24/20
1 MINUTE OF REST

COMPLETE 4 ROUNDS TOTAL

LIFT:

TABATA PUSH UPS
REST 1 MIN
TABATA CRUNCHES

WORKOUT:

10.9.8.7.6.5.4.3.2.1

PULL UPS
SWINGS @70/55
BURPEES

FIRST ORDER OF BUSINESS, WE’RE GOING TO TAKE THE SWEATSHIRTS BACK AND PUT A LOGO ON THE CHEST FOR EVERYONE’S SO DON’T TAKE YOURS.  SORRY FOR THE TIME FRAME THEY’LL BE DONE SHORTLY

NEXT, AS YOU KNOW THROUGH MY EMAILS I ALWAYS TELL YOU MY FEELINGS.
SO I’LL GET RIGHT TO IT,
THERE ARE A GOOD AMOUNT OF PEOPLE THAT USE THE GYM ON OFF HOURS.
THIS IS NOT A PROBLEM UNTIL,  THE LIGHTS WERE LEFT ON ALL NIGHT LAST NIGHT, (THIS IS THE FOURTH TIME IN A MONTH)
SOMEONE CRACKED THE GLASS DOOR IN THE BATHROOM, THERE IS STILL A PUDDLE OF WATER LEFT ON THE FLOOR WHEN SOME PEOPLE SHOWER.

NOW, SOME PEOPLE MAY SAY “WELL CHRIS THAT IS PART OF OWNING A BUSINESS”  WHICH HAS SOME TRUTH TO IT.
BUT THIS IS NOT A NORMAL RUN BUSINESS, THIS IS YOUR BUSINESS.  YOU HAVE THE FREEDOM TO DO WHAT YOU WANT AND SOME TRAIN WHEN THEY WANT.  PLUS, I DON’T REALLY CARE WHAT IS PART OF OWNING A BUSINESS I REQUIRE ALL OF YOU TO TREAT THE GYM AND EACH OTHER WITH RESPECT.
IF THIS IS TOO MUCH OF A TASK TO ASK OF YOU THEN YOU NEED TO RETIRE FROM THIS INSTITUTION.

WE SHOULD TREAT OUR TRAINING PARTNERS WITH RESPECT.
THAT MEANS CLEANING UP AFTER YOURSELF.
AS SIMPLE AS CLEANING UP AFTER YOURSELF MAY SEEM, IT SEEMS TO BE A RATHER LARGE ISSUE.

THE FACT THAT A NUMBER OF ADULTS CAN’T TREAT EACH OTHER WITH RESPECT AND KEEP A PLACE CLEAN THAT ALL THESE ADULTS USE EQUALLY IS RATHER RIDICULOUS.
WHAT IS THE PROBLEM?
DOES THIS HAPPEN AT YOUR HOUSE?  MAYBE IT DOSES BUT THIS IS NOT ONLY YOUR HOUSE, YOU SHARE THIS PLACE WITH OTHER ADULTS.
FOR YOU TO TREAT THIS PLACE WITH DISRESPECT MEANS YOU DON’T GIVE TWO SHITS ABOUT THE PEOPLE YOU SHARE IT WITH.

THIS IS VERY SIMPLE, IF EVERYONE WOULD CLEAN EVERYTHING UP AFTER THEMSELVES AND PUT EVERYTHING BACK WERE THEY GOT THINGS FROM NONE OF THIS WOULD BE AN ISSUE.

ANYWAYS, IF THIS KEEP HAPPENING THERE WON’T BE ANY “OFF TIME USE” OF THE GYM ANYMORE.
I LET PEOPLE USE THE LIGHTS, THE HEAT, AND EVERYTHING ELSE IT COSTS TOO RUN THE GYM WHEN WE ARE’T OPEN THE LEAST YOU COULD DO IS CLEAN UP AFTER YOURSELF.

I KNOW THAT SELFISHNESS RUNS RAMPID IN THE MINDS OF HUMAN BEINGS, IT’S JUST SOMETHING WE HAVE TO CONTINUOUSLY BATTLE TO FIGHT EVERYDAY.

DON’T LET THE SELFISHNESS PART OF YOUR BRAIN WIN.
FIGHT BACK AND BE SOMEWHAT NORMAL

THANK YOU FOR READING

LIFT:

THIS IS THE LAST WEEK OF 10 X 10 SQUATS
TRY TO RAISE A LITTLE FROM LAST WEEK

WORKOUT:

3 ROUNDS
50 DOUBLE UNDERS (PRACTICE THEM, THERE NOT HARD TO GET)
21 DEADLIFT @185/115
9   CLEAN WITH SAME WEIGHT
9   MUSCLE UPS