Workout: Bike 3 minutes KB Single arm Bench Press x 10 (5 each side) DB or KB Pullover x 10 Face Pulls w/band or rings x 10 Inchworm w/5 Push up x 5 Prone Swimmers x 10 Prone Shoulder Press w/pvc x 10
Complete: Bench Press 5 x 5 same weight from last week Superset with Barbell curls x 5-8
Every 3 Minutes for 4 sets Bike 12/7 Cals 12 Thruster @135/95 12 Pull ups Modify the workout so you can move through each round as quickly as possible with no rest
Workout: Bike or Ski 3 minutes 1 Minute Goblet Squat Hold Complete with a :03 hold for each: Hip Airplane x 5 (each side) Inchworm into Worlds Greatest Stretch with Twist x 5 Goblet Squat x 10 Cossack w/KB x 10 (5 each leg) Split Squat w/KB x 10 (5 each leg) Bird Dog x 10 (5 each side) Single Leg Glute Bridge x 10 (5 each side)
Complete: Back Squat 20 reps Increase 5-10 lbs from last week
16 Min EMOM Odd minutes- 10 Swings @70/55 Even minutes- 10 GHD Sit ups Substitute V-Ups for GHD
Today and Tomorrow’s Hours: 8:30 and 9:30 am Workout: Run 400 Inchworm x 10 Single leg RDL x 5 ea. Swings x 20 Plank 1 minute Side Plank :30 ea. Single Leg Glute Bridge x 10
With a Partner: Alternate after each round for 20 minutes Double KB @53/35 Swings x 10 Cleans x 7 Squat x 5 Jerk x 3
Workout: Run 400 KB Single arm Bench Press x 10 (5 each side) DB or KB Pullover x 10 Face Pulls w/band or rings x 10 Inchworm w/5 Push up x 5 Prone Swimmers x 10 Prone Shoulder Press w/pvc x 10
Complete: Bench Press 5 x 3 Increase 5 lbs from last week
Complete 50 Thrusters @115/75 Every :90 complete 10 Burpees Starting with Burpees
Workout: Run 400 1 Minute Goblet Squat Hold Complete with a :03 hold for each: Hip Airplane x 5 (each side) Inchworm into Worlds Greatest Stretch with Twist x 5 Goblet Squat x 10 Cossack w/KB x 10 (5 each leg) Split Squat w/KB x 10 (5 each leg) Bird Dog x 10 (5 each side) Single Leg Glute Bridge x 10 (5 each side)
Complete: Back Squat 20 reps Increase 10 lbs from last week
3 min Amrap :90 rest x 3 Rounds 50 Double Unders 10 Swings @70/44 10 Toes 2 Bar
3 Rounds For Time: 10 Front Squat @135/95 15 GHD Sit ups
-Rest 5 Minutes-
30 Power Cleans @165/110 Every 2 minutes perform 15/7 Calories Starting with the Bike
NOT SURE WHO FOLLOWED WHAT I SAID OR EVEN HOW MANY OF YOU READ WHAT I WROTE ABOUT EATING WELL BUT HERE IT GOES AGAIN. SAYING THINGS TO YOURSELF LIKE “I’M NEVER GOING TO HAVE CARBS AGAIN”, I’M NEVER GOING TO CHEAT AGAIN”, AND THE ALL TOO COMMON; “LET ME STUFF MY FACE TODAY AND I’ll STARTING MY DIET TOMORROW ALL THESE COMMENTS IMPLY THAT THIS IS THE END OF YOU EATING FOODS LIKE PIZZA AND PASTA EVER AGAIN! THIS IS NOT THE CASE THESE CRAPPY PHRASES SET YOU UP FOR FAILURE WITH THOUGHTS OF NEVER INDULGING AGAIN. IT DOESN’T HAVE TO BE LIKE THIS TAKE IT MEAL BY MEAL. ASK YOURSELF EVERY TIME YOU EAT “IS THIS GOING TO HELP ME ACHIEVE MY GOAL OR IS IT GOING TO SPEED UP THE PROCESS OF ME BECOMING A FAT BASTARD BE HONEST WITH YOURSELF, IF YOU REALLY WANT IT YOU WILL DO IT IF YOU JUST SAY IT TO SAY IT, THAT SHIT WILL NEVER HAPPEN. IT’S NOT AS DIFFICULT AS SOME OTHER SHIT YOU’VE ACCOMPLISHED IN YOUR LIFE, C’MON MAN, IT’S REALLY NOT. THINK OF ALL YOUR ACCOMPLISHMENTS, THIS IS AN EASY ONE. YOU JUST GOTTA CHANGE THE WAY YOU’VE BEEN PROGRAMMED.
IT’S NOT YOUR FAULT, IT’S YOUR PROGRAMMING, IT’S OUT OF WHACK. YOU JUST HAVE TO CHANGE THE HABITS THAT WERE CREATED THROUGH IMPROPER PROGRAMMING. YOU HAVE SO MUCH CONTROL OVER IT, YOU JUST DON’T THINK YOU DO CAUSE THEY DO A GOOD JOB OF MAKING YOU FEEL LIKE YOU CAN’T LIVE WITHOUT THEIR SHIT FOOD.
FOR CHRIST’S SAKE, DON’T LET THEM WIN. YOU HAVE TO REALIZE WHEN YOU EAT SHIT FOOD FOR NO REASON OTHER THAN A SPECIAL OCCASION, YOU’VE JUST BEEN MANIPULATED, THEY WON AND YOU LOST THAT BATTLE. THEY’VE DONE THEIR JOB OF MANIPULATING YOU INTO BUYING SOMETHING UNHEALTHY EVEN THOUGH YOU KNOW IT’S TERRIBLE FOR YOU. PEOPLE WHO EAT SHIT AND TRAIN DON’T MAKE DRASTIC CHANGES TO THEIR BODIES, PEOPLE WHO EAT WELL AND TRAIN CHANGE DRASTICALLY! IT’S ALL ABOUT WHAT YOU EAT, NO MATTER HOW HARD YOU TRY YOU WILL NEVER EVER OUT TRAIN A BAD DIET, EVER! OBVIOUSLY IT FEELS SO GOOD TO LOOK GREAT OR ELSE WE WOULDN’T BE WORKING OUT ALL THE TIME SO YOU MIGHT AS WELL DO WHAT’S IMPORTANT AND EAT WELL FOR YOURSELF YOU NEED TO EAT WELL CONSISTENTLY!! HOW MANY TIMES DO I HAVE TO SAY IT? YOU WILL LOOK LIKE WHATEVER YOU EAT CONSISTENTLY! C’MON MAN, THIS IS CRAZY !! STOP BUYING SHIT FOR THE HOUSE JUST SO YOUR REFRIGERATOR AND CABINETS CAN LOOK FULL! JUST BUY WHAT YOU NEED TO EAT FOR THE WEEK OR EVEN BETTER FOR THE DAY!!!
Workout: Run 400 Inchworm x 10 Single leg RDL x 5 ea. KB Windmill x 5 ea. Swings x 20 Plank 1 minute Weighted Dead Bugs :03 Hold x 10 Single Leg Glute Bridge x 10
Every 2 Minutes Deadlift 5 x 5 Same weight as last week
Every 3 Minutes complete for 6 sets: 200m Sprint 10 Burpee Box Jump Overs 24/20
You see all the “Healthy Dog Food” companies out there? What do you feed your dog? I Know Amy’s dogs eat healthier than most humans, and humans get to choose what they eat. Amy’s dogs eat real food like turkey, cottage cheese, sweet potato, and eggs. What do you feed your dogs? Do you feed your dogs ice cream and cookies before bed time like most people do themselves? Do you feed your dogs cake on “special” occasions? Is your dog equivalent to a child’s age and if so, do you feed your dog Nutella, cause your dog’s a kid? Is your dog privy to Starbuck’s “pumps” also, or is that just you? What if you fed your dog ate what most humans eat and you don’t let them run around and exercise, what would your dog look like? Your dog would be a fucking mess. Because our dogs have not been mentally taught that it’s ok to eat shit and not exercise like we have. If you or anyone you know still chooses to consistently eat shit, why not do the same to your dog? If the food is so enjoyable to you, why can’t your dog enjoy it also? Cause, unless you’re a scumbag you would feel guilty feeding an animal the same disgusting shit we eat. Imagine, if animals in the wild ate what most American diets consisted of. The wild life would be configured of lazy ass, disease infested, overweight, depressed animals Instead of bringing our kids to the Zoo to watch the animals run around we would watch them sit on a rock stuffing their faces with sponge cake. I didn’t want to post pictures today, but did you know they make banana flavored Twinkies? Yep, they went and made the 37 year old shelf life Twinkie even better by adding Banana flavoring to them. Seriously, look what they’re made of:
Look, they don’t even name the dyes anymore. They’re so common they have nicknames like Yellow 5 and Red 40. What the fuck does that even mean? Think about that. The food we are eating is made up of colors and numbers! Are we fuckin retarded? 🙄 As if reading this isn’t bad enough, check out the nutrition. That’s 31 grams of sugar in two cakes. Anyone eating these ain’t stopping at just two cakes. My guess is at the least two packages so 4 cakes. That’s 94 grams of carbs and 62 grams of sugar, but don’t worry, it’s all added sugar. I know you like to think natural sugars are different than added sugars, they’re not, so stop.
