Daily WOD

Yoga class will be held today, Monday at 7am.
Sorry, the 7am class is canceled today, Monday.  There will be no training other than yoga at 7am today.  This means some people from the 5:30am class can stay, the 7am can show up and the 8:15am can show up early all for the Yoga class.
The other class this week will be on Wednesday at 10:30am.

LIFT:

BACK SQUATS
20 REPS
ADD 5 LBS FROM LAST WEEK

WORKOUT:

15 MIN AMRAP

25 DOUBLE UNDERS
15 WALL BALL
10 DEADLIFTS @165/115

*****The next Yoga classes will be on Monday the 7th at 7am and Wednesday the 9th at 10:30am.
The 7am Crossfit Class will be canceled and the Open Gym at 10:30am on Wednesday will be canceled.
There will be no working out during the Yoga Classes.
If you don’t have work on Monday stay for the class after the 5:30 am class and if you normally train at 7am come take the Yoga and train after or before.*****

LIFT:

BENCH PRESS
6 X 8
EVERY 75 SECONDS

WORKOUT:

21-18-15-12-9-6-3 reps for time of:
Ring Dip or Dip Bar
Overhead squats

Men: 115 lb.
Women: 75 lb.

For those of you that missed Yoga, It was Fucking Awesome!
We stretched, the whole time it was stretching not sitting in warrior one and two and three and four.
This was sitting in stretches for several minutes at a time.  Left you feeling amazing afterwards.
So, being that most of you have trouble touching your toes or even one toe if I were you I would make sure I’m there for the next one.
As soon as we figure out the next time I’ll be sure to post it.

LIFT:

POWER CLEAN
1 REP EVERY 60 SECONDS
INCREASE WEIGHT FOR 10 SETS TOTAL

WORKOUT:

RUN 400
50 GHD SIT UPS
50 GOOD MORNING
4 RDS

We are starting Yoga this week.
The first day will be on Wednesday at 10:30am.  I’ll keep you posted of the days we’ll be having it.
The classes will be $10 a class for members and $20 for non members.

You can bring your own mat or use the ones we have.
This means that on Wednesday there will be NO OPEN GYM TIME AT 10:30am
Please do not show up and ask to workout, you know how I hate to say “Fuck NO”
Thanks A lot.

Lift:

Back Squat
20 Rep
Add 5 lbs from last week

Workout:

50-30-20 Double Under
21-15-9     Overhead Squat @115/75
7-5-3         Muscle Up

LIFT:

DEADLIFT W/ BAND
8 X 3

WORKOUT:

4 Rds
Bike 20/15
25 Wall Balls @20/14
10 Toes To Bar
Rest 2 min

HAVE YOU CHECKED ON YOUR EATING LATELY, SOMETIMES WE GET CAUGHT UP IN LIFE AND FORGET ABOUT WHAT WE ARE SUPPOSED TO BE EATING TO STAY HEALTHY.
JUST BECAUSE THERE IS NO CONTEST, NO FAT TRUCK OR NOTHING TO WORK TOWARDS DOESNT MEAN YOU SHOULD FORGET ABOUT EATING WELL.

REMEMBER, IF YOU WANT TO BE RIPPED AND LOOK GOOD NAKED IT HAS VERY LITTLE TO DO WITH YOUR WEIGHT TRAINING, AND A WHOLE SHITLOAD TO DO WITH WHAT YOU EAT.
YOU CAN NEVER EVER WORK OFF A SHITTY DIET, BUT IF YOU EAT PERFECT YOU DON’T NEED TO TRAIN AS MUCH AS YOU THINK YOU DO.

AND FOR THOSE WHO THINK THEY CAN GO OUT AND STUFF THEIR FACES WITH PIZZA AND THEN GO TO THE GYM EVERYDAY OF THE WEEK THAT WILL LEAD TO FRUSTRATION, INJURY AND LARD ASS!
SORRY TO BURST SOME BUBBLES BUT THE ONLY BUBBLE YOU’LL BE BURSTING IS THE ONE ABOVE YOUR HAMSTRINGS.

WORKOUT:

RUN 800
25            SWINGS @70/55
50            BURPEE
75             CRUNCHES
100          AIR SQUAT
ROW 2K
25            AIR SQUAT
50           CRUNCHES
75           BURPEE
100        SWINGS
RUN 800

THIS SHOULD TAKE AN HOUR SO BE PREPARED, PERFECT FOR ALL THE PEOPLE WE JUST SPOKE ABOUT THAT EAT SHIT AND USE THE GYM TO KEEP THEM FROM GETTING FAT!

LIFT:

***BULGARIAN SPLIT SQUAT

4 REPS EACH LEG 6 SETS TOTAL

INCREASE WEIGHT THROUGH EACH SET

MAKE SURE YOUR FRONT LEG IS FAR ENOUGH FORWARD THAT YOUR FRONT KNEE IS OVER YOUR HEEL WHEN YOUR IN THE BOTTOM OF THE SPLIT POSITION.

***HANG POWER CLEAN 6 X 2 SAME WEIGHT FOR ALL 6 SETS

WORKOUT:

45 SECONDS OF WORK & 15 SECONDS OF REST 4 MINUTES EACH EXERCISE
BIKE FOR CAL
THRUSTERS @75/45
GHD SIT UPS
BOX JUMPS @24/20

LIFT:

BACK SQUAT

20 REPS , ADD 5 LBS

BY NOW THIS SHOULD BE TORTURE, COMPLETING ALL 20 REPS BY NO MEANS SHOULD BE EASY.

YOU SHOULD BE AROUND 30-40 LBS HEAVIER THAN WHEN YOU STARTED.   FINISHING SHOULD BE A STRUGGLE, IF

IT’S NOT THEN YOU STARTED WAY TOO LIGHT OR HAVE NOT BEEN GOING UP IN WEIGHT AS YOU SHOULD.

WORKOUT:

3 ROUNDS
RUN 400
7    MUSCLE UPS OR 12 C2B PULL UPS OR 21 CHIN OVER BAR PULL UPS
21  PUSH UP, DEADLIFT & CLEAN WITH ONE BARBELL @165/105

LIFT:

CLEAN COMPLEX

1. CLEAN PULL
2. HANG CLEAN
3. FRONT SQUAT
4. JERK

EVERY 75 SECONDS COMPLETE ONE COMPLEX FOR 10 TOTAL

WORKOUT:

9-6-3 (6 MIN CAP)
MUSCLE UP
BURPEE BOX JUMP
24/20

REST 3 MIN

21-15-9
RING ROW (SUB BENT ROWS)
BOX STEP OVERS @50/35 DB.

LIFT:

PUSH PRESS
5 X 5

THEN…

5 MIN EMOM

FRONT SQUAT

70%
1 RM X 3

WORKOUT:

15 MIN AMRAP

ROW 12/10 CAL
8 TOES TO BAR
15 WALL BALLS