Daily WOD

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.

June is Men’s Health Month!
Women outlive men by about 5 years today, primarily because women are more likely to seek preventive medical care.  During the month of June, we encourage men to schedule appointments for annual physicals, and be more aware of their own health.  We want to help men live longer, healthier lives!

THIS IS A STATEMENT BY THE http://www.milanafamilyfoundation.org/  TOM MILANA IS A MEMBER OF OUR GYM AS MOST OF YOU KNOW, HE RUNS THIS FOUNDATION TO HELP PEOPLE BECOME MORE AWARE OF THEIR OWN HEALTH AND NOT JUST SIT BY AND WAIT FOR SOMETHING TO HAPPEN.
THE ENCOURAGEMENT FROM HIS FOUNDATION HAS HELPED MANY PEOPLE SO FAR.

YOU TOO CAN HELP BY PURCHASING A RAFFLE TO HELP HIS FOUNDATION OUT.
HERE IS THE LINK TO THE RAFFLES
https://milanafamilyfoundation.org/annual-golf-event/sweepstakes/

IF YOU ARE INTERESTED IN HELPING OUT THE FOUNDATION AND GETTING INVOLVED, CLICK ON THE LINK AND START DOING SOMETHING ABOUT IT.

LIFT:

DEADLIFT
5 REPS EVERY MINUTE FOR 8 MINUTES @70%

WORKOUT:

RUN 400
21 POWER SNATCH @115/75
17 MIN AMRAP

I KNOW IT’S REALLY EARLY FOR ME TO SOLIDIFY THE PLANS FOR THE JULY 4TH PARTY BUT I THINK WE HAVE.
IF I SENT AN EMAIL ALREADY ABOUT THE PARTY THEN THINGS HAVE CHANGED, IF I WAS JUST DREAMING THAT I SENT AN EMAIL THEN THIS IS ALL NEW TO BOTH OF US.
THE PARTY WILL BE ON THE 29TH OF JUNE AT 4PM AT JORDAN’S HOUSE, THE ADDRESS WILL BE IN THE GYM OR TEXT ME.
KIDS ARE INVITED ALSO, I BELIEVE JORDAN ALREADY GOT A LIFEGUARD FOR THE KIDS SO YOU CAN JUST THROW THEM IN THE POOL AND NOT WORRY.
AS USUAL THERE WILL BE A FIREWORK SHOW ONCE THE LIGHTS GO OUT, SO BRING YOUR

LIFT:

BACK SQUAT
ADD 5 LBS FROM THURSDAY
IF YOU ARE NOT ABLE TO PERFORM ALL 20 REPS WITHOUT RETURNING THE BAR THEN KEEP TRYING THE SAME WEIGHT.

WORKOUT:

12-9-6
MUSCLE UP
CLEAN AND JERK @185/115

24-18-12
BIKE FOR CALORIES

I KNOW I HAVE MENTIONED THIS IN THE PAST BUT THERE IS NEW NEWS THAT I HAVE TO SHARE WITH YOU.
I ONCE TESTED OUT IF A CALORIE IS REALLY A CALORIE AND IS SO IT SHOULDN’T MATTER WHAT YOU EAT AS LONG AS YOU STAY WITHIN YOUR CALORIC RANGE TO LOSE WEIGHT.
I ATE SHIT FOR 30 DAYS AT 2400 CALORIES A DAY, NOT DEVIATING FROM THAT 2400, NO MORE NO LESS EVERYDAY FOR 30 DAYS.
I ALSO DID MY BLOOD WORK BEFORE AND AFTER THE 30 DAYS AND …  I LOST 10 LBS AND MY BLOOD WORK STAYED THE SAME.
SOMEONE ACTUALLY FOLLOWED WHAT I DID AND LOST 50 LBS IN 8 MONTHS FOLLOWING THIS EXACT LOGIC.
SO, MAYBE A CALORIE IS A CALORIE AND IT REALLY DOESN’T MATTER, WHO KNOWS, BUT I DO KNOW IT WORKED FOR MYSELF AND THIS OTHER GENTLEMAN.
SO MAYBE GIVE IT A GO, GET YOURSELF THE MY FITNESS PAL APP AND PUNCH IN EVERYTHING YOU EAT AND DON’T GO OVER OR UNDER YOUR CALORIE ALLOTMENT FOR THE DAY.

LIFT:

BACK SQUAT
20 REPS ADD 5 LBS FROM THURSDAY

WORKOUT:

25-20-10
DEADLIFT @225/135
50-35-20
WALL BALL @20/14