Daily WOD

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
5 x 3
Increase 5-10 lbs from last week

Accessory:
10 Single Leg Touchdown Squats
10 Star Plank
10 Seated Front Leg Raise over KB

Metcon:
Every 3 minutes for (3) sets
30 Wall Ball
10 Pull up
Wall ball and pull ups are done consecutively

Kevin mentioned to me that the email about following you caloric intake using My Fitness Pal has motivated him to actually do it.
I can tell already that Kevin looks different. He’s looks less bloated (Paleo John loved that description), leaner and healthier.
Is Kevin the only one who listened to my email?
Why doesn’t everyone listen? It’s not that fuckin hard to log your food, it’s really not. It literally takes 2 minutes to go to the app and log your food.
You’ll sit on Social Fuckin Media every chance you get, but you can’t take two fuckin minutes to log your food after each meal?
Just saying it sounds fuckin retarded. Is your health not as important as watching dumbass fuckin videos all day? Drives me fuckin nuts!
I don’t get it. You will come into the gym and kill yourself through a workout, but when it comes to your nutrition eating shit is more important than eating well and logging your food. It doesn’t work like that, it just doesn’t, eating well and training must be done together.
Ask Harry, he lost like 50 fuckin lbs. Even though he eats only one fuckin egg for breakfast and doesn’t get nearly enough protein throughout the day, he still lost the weight.
Track your fuckin food and eat your required amount of protein, close to a gram per bodyweight is sufficient, especially for you old mother fuckers!
C’mon man, I feel like I been talking about this shit forever.

Warm up:
2 Rounds:
Complete with an empty barbell
5 Muscle snatch from power position
5 Hang power snatch
5 Snatch grip deadlift
5 Overhead squat

Accessory:
3 sets
Thoracic Extension on foam roller x 10
Standing Wall Angel x 10
Serratus Push up into Downward Dog x 10

Strength:
Every :90 for (6) Rounds:
2 Power Snatch + 2 OHS
Every :90 for (4) Rounds:
3 Snatch Pull

Metcon:
Complete 100 Burpees
Every :90 complete 3 Power Snatch @135/95

Warm up:
2 sets:
Hip Airplane x 10
Cat-Cow x 10
Bird Dog x 10
Foam roller hinge x 10
Single leg glute bridge x 10

Accessory:
3 Sets
1 min weighted plank
Copenhagen plank x 10 ea.
90/90’s with hip thrust x 10

Strength:
Deadlift 5 x 3
Increase 5-10 lb

Metcon:
30 on/ 30 off x 15 min
Bike
Ski
Row

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Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 3
Increase 5-10 lbs

Accessory:
3 sets
6-8 DB Flat bench flyes
8-10 DB rear lateral raises
6-8 Barbell curl
If the reps are less than usual, the weight must be heavier

Metcon:
3 Rounds
One minute each station
1. Wall Ball 20/14
2. DB Hang Clean 40/25
3. Box Jumps 20″ (better to do a box height that you can jump up and down consecutively, even if it’s a couple of 45 lb. plates)
4. Push Press 40/25
5. Row for calories
Rest 2 minutes
Your goal is reps, you don’t have to do the Rx weight.
Much better to lower the weight so you can keep moving.

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Clean grip OHS
5 Sots press
5 Tall clean

Strength:
10 min EMOM
1. 6 min
3 Power Cleans
Increase every other
2. 4 min
3 Front Squat + 5-10

Accessory:
3 sets
15 Kettlebell around the world
8-10 Kettlebell windmills
5 Get ups

Metcon:
21-15-9-6
Thruster @95/65
Burpee

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
5 x 3
Increase 5-10 lbs from last week

Accessory:
3 sets
8-10 Single leg RDL
8-10 DNS Star plank
8-10 Seated leg raise over KB

Metcon:
Every 4 minutes for 12 minutes
Bike 15/12 Cal
14 DB Snatch 50/35
10 T2B

Warm up:
2 Rounds:
Complete with an empty barbell
5 Tall high pulls
5 Muscle snatch from power position
5 Back squat push press
5 Overhead squats
5 Drop snatch
5 Tall snatch

Accessory:
30-20-10
V-up
Russian twists 20/10
Heal taps (2 count)

30 Minute EMOM
1. Run 200
2. 5 Snatch 135/95
3. 10 Burpee over bar

Warm up:
2 sets:
12 Cat-Cow
12 Bird Dog
1 minute Plank
12 Single leg glute bridge

Strength:
Deadlift 5 x 3
Increase 5-10 lb

Workout:
Complete as many rounds as possible in 20 minutes of:
10 Push presses 95/65
10 Kettlebell swings 55/35
10 Box jumps 24/20

Accessory:
1 min plank
10 Copenhagen plank ea.
10 Locked clamshell ea.

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 3
Increase 5-10 lbs

Accessory:
8-10 Bar or Bench dips
10-12 DB Shoulder laterals
10-12 Barbell curl

Workout:
3 Rounds
Run 400 meters
20 Weighted Step-ups 20″ box 40/25
Row 500/400 meters

Warm up:
2 Rounds with empty barbell
5 Elbow punches
5 Tall muscle clean
5 Front squat
5 Clean grip OHS
5 Sots press from rack position
5 Tall clean

Strength:
Every :90 for (5) sets:
1 Power Clean + 1 Hang Power Clean + 1 Jerk
Every :90 for (5) sets:
1 Power Clean + 2 Front squat

Accessory:
5 Tempo Chin ups or eccentric chin ups
8-10 Chest supported DB row
10-12 Plank shoulder taps

Workout:
15 Min AMRAP
5 Power Cleans 135/95
7 T2B
15 Wall Balls
10/7 Cal Bike