Daily WOD

Workout:

10 Min EMOM
Odd Min: 5 Back Squat @70%
Even Min: 10 Hip Extension

18 Min Amrap
Run 400
KB Snatch 10 Each arm @53/35
20 Ab mat sit ups

Workout:

30 Min EMOM
1 – Ski 250/175
2 – 5 Thruster @135/95
3 – 12 Burpee
4 – 3 Power Snatch @135/95
5 – 200 Run
6 – 5 Power Clean @135/95

There’s no fucking secret to losing weight. It’s consistently eating meat, chicken, fish, eggs and vegetables, and maybe some tequila – consuming less calories than you burn on a daily basis. That’s it!
If you want to gain size, then you’re going to have to consume more calories than you burn on a daily basis.
If you want to stay the same, consume the same amount of calories you burn on a daily basis.
How many fucking times do I have to say this?
In order for you to achieve this goal, whichever it may be you need to track your calories.
All these bullshit fucking excuses are exactly that – stupid fucking excuses cause you’re too fucking lazy to eat well and track what you put into your fucking mouth!
So, please – pretty please – just fucking stop!

Workout:

3 Rounds
Push Press
5 x 3 (increase each set)

5 Rounds
Run 400
21 Box Jumps @24/20
15 GHD Sit ups
9 Pull ups

Workout:

10 Min EMOM
Odd Min: 5 Deadlifts @70%
Even Min: 10 Strict hanging knee raises

Run 400
10 Overhead squats 115/75
Run 800
20 Front squats 155/105
Run 400
30 Back squats 185/125
I know! You can’t do the Rx weight.
That’s ok. Just do a weight you can manage for the first set of squats and increase from there

Workout:

Every 2 minutes for 16 minutes
Alternate between
Front squats x 6 reps
Front foot elevated DB Lunges x 6 reps each leg

15 Min Amrap
35 Double Under
8 DB snatch ea arm 50/35
8 Burpee pull up

Workout:

Farmers Carry 4 sets 120 feet

4 Rds
Run 400
50 Double Unders
30 Sit ups
15 Hip Extensions
7 Back Squats @BW

Who has been eating well?
Who has no regard for the food you eat at all?
This is not me judging, this is me asking a question out of pure curiosity.
Who eats bread cause it’s on the table at a restaurant instead of saying, we don’t want bread?
Who drinks soda? Do people still drink soda?
What are you eating with that soda?
Do you frequent the pizzeria with the intention of eating pizza and not grilled chicken?
Who goes through the drive thru at the fast food joint?
Do you eat dessert every time you go out for dinner?
When you go grocery shopping do you buy crap to keep in the house knowing all along the temptation and torture it will cause?
Do you sit on the couch at night and pig out on chips and cookies?
Do have good intentions when you eat, or do you not have any intentions at all?
Do you not give a fuck about this email because it’s about nutrition?
Email me your responses to these questions.

Workout:

Run 800
50 Burpee
Run 600
40 Devils press 50/35
Run 400
30 DB Hang Squat Clean Thruster 50/35
Run 200
20 Alternating DB Snatch 50/35

Workout:

10 Min EMOM
Odd Min: 3 Deadlift up 5 lb from last week
Even Min: :30 Plank

25 Min EMOM
1. Ski 200/150
2. Swing x 15 @70/53
3. GHD Sit ups x 15 or 25 Ab Mat Sit ups
4. Run 200
5. Goblet Squat x 10 @ swing weight

Workout:

10 Min EMOM
2 Power Cleans
Increase weight every other set

21-15-9
Power Clean 135/95
Push Jerk. 135/95
Burpee over Bar

Murph workout class times:

9:30 and 10:30 am

“Murph”
Run 1 Mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 Mile
You may partition the reps as you like.
Most common is:
20 Rounds
5 pull up
10 Push up
15 Air Squat
Or, 33 Rounds
3 Pull ups
6 Push Ups
9 Air Squat
But, you’re welcome to do what you wish.
The workout also calls or a weighted vest if you have one.
I prefer everyone do full range of motion for every rep at a decent time first before wearing a weighted vest. Otherwise, you’re just unnecessarily abusing your body for the holiday.