Daily WOD

LIFT:

SPLIT JERK

1 REP MAX

WORKOUT:

50-35-20
WALL BALL 20/14
10-8-6
MUSCLE UP

I HAVEN’T WRITTEN ANYTHING ABOUT EATING WELL IN A WHILE SO HERE GOES.
I THINK ONE MAIN ROAD BLOCKS THAT STOPS US FROM EATING WELL IS JUST THE THOUGHT OF “GOING ON A DIET”
I THINK WHAT YOU HAVE TO DO IS JUST FOCUS ON EVERY MEAL, MEAL BY MEAL TO MAKE THAT MEAL A GOOD CHOICE OF NATURAL FOODS.
DON’T THINK ABOUT DIETING FOR A LONG PERIOD OF TIME OR HOW ARE YOU GOING TO GET THROUGH A WEEK OR A MONTH OF THIS.
JUST WORRY ABOUT THE MEAL AT HAND, FOCUS ON ONE THING AT A TIME AND THAT’S IT.
TAKE CARE OF THE SMALL STUFF AND THE BIG STUFF TAKES CARE OF ITSELF, THAT WORKS EVEN WITH FOOD.
HERE’S SOME HELP:
https://www.healthline.com/nutrition/30-ways-to-lose-weight-naturally

LIFT:

PUSH PRESS
1 REP MAX

WORKOUT:

40/30 cal ON BIKE
200 METER FARMERS CARRY WITH KB
40/30 CAL ON BIKE

YOU GUYS HAVE GOT TO GO TRY THIS PLACE OUT!
IT’S AMAZING AND SO MUCH FUN, STEVE DISTANTE FROM OUR GYM BUILT IT AND IT TURNED OUT FUCKING AWESOME!
HERE’S THE LINK:
https://wildplay.com/jones-beach/

IT’S RIGHT AT FIELD 4 JONES BEACH.
GO AND BRING YOUR KIDS.
IT’S A CHALLENGE, IT AIN’T JUST ZIP LINING AND SHIT.
BRING AN EXTRA PAIR OF DRAWS IN CASE YOU SHIT YOUR PANTS.

LIFT:

BENCH PRESS
5 REPS EMOM
8 MIN

WORKOUT:

“ANNIE”
50-40-30-20-10
DOUBLE UNDER SIT UP
8 MIN TIME CAP

THEN RIGHT INTO…

100 BACK SQUATS @95/65
20 SEC ON/ 10 SEC OFF
TILL YOU FINISH 100 REPS

YOU CAN MAKE THIS EASY BY DOING A HALF SQUAT, QUARTER SQUAT OR 3 QUARTER SQUAT.
OR YOU CAN MAKE IT A GREAT WORKOUT AND DO A PERFECT SQUAT EACH AND EVERY REP.

LIFT:

SNATCH
1 REP MAX

WORKOUT:

27-21-15-9
BIKE FOR CALORIES
TOES TO BAR
DOUBLE KB DEADLIFT

WORKOUT:

ROW 1K
30 THRUSTERS @115/75
10 MUSCLE UPS

REST 3 MIN

ROW 1K
40 THRUSTERS @75/55
30 CHEST TO BAR PULL UP

REST 3 MIN

ROW 1K
50 THRUSTERS @45/35
30 PULL UPS
GO THROUGH EACH WORKOUT AS QUICKLY AS POSSIBLE

LIFT:

POWER CLEAN
1 REP MAX

WORKOUT:

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

LIFT:

FRONT SQUAT
1 REP MAX

WORKOUT:

4 RDS

25 SHOULDER PRESS WITH DOUBLE KETTLEBELL @55/35
25 DOUBLE KETTLEBELL CLEAN OR DEADLIFT @55/35
100 FT DOUBLE KETTLEBELL LUNGE IN RACK POSITION @55/35

LIFT:

BENCH PRESS
1 REP MAX

WORKOUT:

100 DOUBLE UNDERS
(IF YOU CAN’T DO DOUBLE UNDERS YOU CAN SIT IN THE CORNER OF THE ROOM WITH YOUR HEAD DOWN TILL THE LAST PERSON IS DONE WITH THEIR DOUBLE UNDERS)

50 KB SNATCH 25 EACH ARM @55/35

50 LUNGE STEPS WITH ONE KB OVERHEAD @55/35

50 STEP UPS WITH ONE KB IN RACK POSITION @55/35 AND 24/20

50 DOUBLE KB SIT UP WITH KB OVERHEAD

800 RUN

LIFT:

DEADLIFT
1 REP MAX

WORKOUT:

“AMANDA .25

9-7-5-3-1
RING MUSCLE UPS
SQUAT SNATCH, 135 / 95 lb.

SOME MODS FOR THE WOD:
RING MUSCLE UPS:  BAR DIPS, BENCH DIPS, PUSH UPS (IF YOU MODIFY THE MUSCLE UPS TRIPLE THE AMOUNT)
SO YOU WOULD DO 27 DIPS, 21 DIPS, 15 DIPS, 9 DIPS AND 3 DIPS

SQUAT SNATCH:  POWER SNATCH

CHECK OUT THE PROS
https://youtu.be/DKP210UGxzw

WORKOUT:

30-20-10
THRUSTER 95/65
BIKE CAL

REST 3 MIN.

TEAMS OF 2
60-40-20
BENCH PRESS @155/105
POWER CLEAN @155/105