Daily WOD

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

Starting in October we’ll be adding Yoga Classes a couple times a week.
They will be led by our own member Katie who if you know her has totally transformed herself from Chunky to Slinky, Katie looks incredible!
And how you ask?  How did she accomplish this amazing task?
There’s gotta be some secret that no one knows and Katie figured it out, right?
Wrong!
Katie decided to eat every several hours, small meals that are healthy and split up into Protein, Healthy Fat and Healthy Carbs.
Sorry to burst the Magic Pill Bubble but it’s true.
Anyway’s Katie will be in charge of the Yoga classes.
I’ll be sending out a weekly schedule of the times.
The classes will be $10 per class.

Let me know if this is something you would be interested in.
I don’t know when the times will be, Katie will be working around her Normal Job so the class times will be changing.

Workout:

3K Row For Time
Rest 5 Min

then…

50/40 cal Bike
50 Burpee
50 Pull up
50 V Up
50 Push UP

LIFT

SNATCH COMPLEX 10 MINUTE TO HEAVY SINGLE

SNATCH PULL
HANG SNATCH
OHS X 2

DROP TO 80%

2 COMPLEX EVERY 90 SECONDS

WOD:

15 MIN EMOM

8 STRICT HSPU
CAL BIKE @12/10
8 EACH LEG FRONT FOOT ELEVATED REVERSE LUNGE
W/ KB

Lift:

20 Rep Back Squats
Add 5 lbs from last week

Workout:

4 Rds For Time
Run 400 M
15 Single Arm KB Push Press @55/35  Each Arm
20 Goblet Squats @55/35

Lift:

Snatch
1-1-1-1-1-1-1-1
1Rep Every Minute for 8 Minutes
Increase the weight if possible
If your Snatch sucks Use an empty barbell or even a PVC Pipe.

Work on your shoulder mobility in the warm up

Workout:

1 K Row
30 Power Snatch @135/95
50 Burpee

Workout:

100 Wall Balls @20/14

50   Double Unders

80   GHD Sit ups

50   Double Unders

60   Hang Power Cleans @95/65

50   Double Unders

40   Push Ups

50   Double Unders

20   Front Squat @135/95

50   Double Unders

Lift:

Deadlift
10-5-10-3-10-3-20

Workout:

Run 800
7 Rounds
Double Kettlebell
10 Swings
8   Cleans
6   Jerks
Run 800

Let’s talk about another type of Fasting called Dry Fasting.
I’m pretty sure most of you haven’t encountered this before unless you have done it for religious reasons.
There are two types of Dry Fasting, Soft and Hard.
Soft being that you can shower and use water on your body that is not ingested.
A Hard dry fast is obviously not having any water ingested or not showering or coming in contact with water at all.
Even when it rains you have to wear a total waterproof rain suit!   (I’m not sure about that one, I made that up)

I know  this sounds a little crazy being that everyone always says you need water, you need a lot of water to stay hydrated.
This however is not necessarily true and the great part of not taking in water is YOU’LL BURN A SHIT LOAD MORE FAT!!!
Thats right, you will burn a substantial amount of Fat not drinking water or doing a dry fast.
Your body needs Water so when you don’t drink it your body creates Metabolic Water which is when your body used Fat to make it’s own water.  There you have it, Water From Fat!  Wala!
You can do this Dry Fast while Intermittent Fasting.  In fact, its better to do Intermittent Dry Fasting while following the Keto Diet because your body is already used to burning Fat For Fuel so you don’t get the normal headaches and fatigue from a normal Fast.

There are a ton of benefits from dry Fasting:
A Huge Anti Inflammatory Response!
Enhanced Cognitive Function
Balanced Lipid Panel
Lower Blood Pressure
Increase in Insulin Sensitivity
Promotes Healthy Bones

Again, If you are going to attempt this or any other Fast you may want to check with your Dr. to make sure you are in Good Health before you begin.

Lift:

Back Squat

20 reps add 5 lbs from last week

Workout:

12-9-6
Thruster @135/95
Bar Muscle Up
D Ball Clean to Shoulder