Daily WOD

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BENCH PRESS
7 X 2
2 REPS EVERY MINUTE

WORKOUT:

14 MIN AMRAP
100 FOOT WALKING LUNGE WITH DB  (50/35)
12    TOES TO BAR

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

PERFORM 1 POWER SNATCH EVERY MINUTE FOR 10 MINUTES

WORKOUT:

“NATE”
AMRAP IN 20 MINUTES
2 MUSCLE UPS
4 HANDSTAND PUSH UPS
8 KB SIWNGS @70/53

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WORKOUT:

RUN 1 MILE (WITH 20/10LB VEST)
ROW 500 METERS
BIKE 75/50 CAL
100 DOUBLE UNDER

RUN 800 (WITH VEST)
ROW 1K METERS
BIKE 50/35 CAL
75 DOUBLE UNDER

RUN 400
ROW 2K METERS
BIKE 25/15 CAL
50 DOUBLE UNDER

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

SWINGS 10 X 10
EVERY 45 SECONDS

WORKOUT:

COMPLETE 1 COMPLEX EVERY
4 MINUTES / 5 ROUNDS
21 DEADLIFT @135/95
14 HANG POWER CLEANS @135/95
7   JERKS @135/95

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BACK SQUAT

7 X 2 @85-90%

2 REPS EVERY 75 SECONDS
WARM UP FOR BACK SQUATS:
10 REPS @30%
7   REPS @40%
5   REPS @50%
3   REPS @75%

WORKOUT:

EVERY 4 MINUTES
FOR 5 ROUNDS TOTAL
25 WALL BALLS @20/14
15  BURPEE BOX JUMP OVERS @30/24 (ON THE BOX AND OVER)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BENCH PRESS

5 REPS EVERY 90 SECONDS
3 SECONDS DOWN 1 SECONDS UP
6 SETS

WORKOUT:

EVERY 2 MINUTES FOR 10 RDS COMPLETE
35 DOUBLE UNDERS
9   THRUSTERS @95/65

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WORKOUT:

5 ROUNDS
RUN 400
30 BOX JUMPS @24/20
30 GHD SIT UPS
30 GOOD MORNINGS 45/25

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

5 DEADLIFT
3 HANG POWER CLEAN
1 SPLIT JERK
USE THE SAME WEIGHT FOR THE COMPLEX
COMPLETE 7 SETS TOTAL
EVERY 2 MINUTES

WORKOUT:

10-9-8-7-6-5-4-3-2-1
CLEAN AND JERK @115/85
BURPEE OVER BAR

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

I’VE MENTIONED THIS OVER AND OVER AGAIN, SO I GUESS IT’S WORTH MENTIONING ONE MORE TIME.
BECAUSE THE RX WEIGHT IS WRITTEN ON THE BOARD IT DOES NOT MEAN YOU HAVE TO DO IT, IT IS JUST UP THERE TO SHOW YOU WHAT WEIGHT NOT TO GO PAST AND GIVE AN IDEA, THAT’S IT.
IF THE RX SEEMS LIKE IT’S TOO MUCH IT PROBABLY IS, IF THE RX SLOWS YOU DOWN SO MUCH THAT YOU CAN’T KEEP MOVING AND KEEP THE WORKOUT INTENSE IT’S NOT FOR YOU.
THE MOST IMPORTANT THING TO REMEMBER IS “INTENSITY” INTENSITY IS KEY AND INTENSITY IS WHAT GETS RESULTS.  CHOOSE A WEIGHT THAT WILL ALLOW YOU TO KEEP MOVING.  WHEN YOU SLOW DOWN YOU DECREASE THE INTENSITY OF THE WORKOUT, AND THE INTENSITY IS THE MOST IMPORTANT THING!
EVEN IF YOU THINK THE WEIGHT IS TOO LIGHT JUST MOVE FASTER, THAT’S ALL.
IF YOU HAVEN’T DONE THIS YET, TRY AND DO THE WORKOUTS THIS WEEK WITH REALLY LIGHT WEIGHT AND MOVE REALLY FAST AND SEE HOW YOU FEEL.
I MEAN IF YOU ARE GOING TO MOVE SLOW NO MATTER WHAT THAT’S NOT GONNA HELP.
BUT STOP DOING THE RX AND RISKING INJURY, IT’S NOT WORTH IT.

LIFT:

FRONT SQUAT
10-3-10-3-10-3
SQUAT EVERY 2 MINUTES
WHEN THE REPS ARE 10 USE 65%
WHEN THE REPS ARE 3 USE 85%

WORKOUT:

15 MIN AMRAP

20 WALL BALLS
20 KB SWINGS (OVERHEAD) @70/53
RUN 200

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BENCH PRESS
8 X 2
2 REPS EVERY 90 SECONDS
@85%

WORKOUT:

RUN 1 MILE
THEN…
5 RDS  OF:
15 TOES TO BAR OR GHD SIT UPS
15 SNATCH @115/75
THEN…
RUN 1 MILE