Daily WOD

Workout:
A. Run 400
3 sets with empty Barbell:
Rack Delivery x 5
Tall Muscle Clean x 5
Tall Clean x 5
Shoulder Presses from Front Squat x 5
Overhead Squat with Clean Grip x 5

B. Every 2 minutes complete for 5 sets:
Power Clean x 2
Increase weight each set

C. 10 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
…Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.

This question was sparked by Bruce.
Do you workout because you need to, like brushing your teeth, or do you workout because you get to?
Email your answer, don’t be shy.

Workout:
A. Run 400
1 Minute Goblet Squat Hold
3 Sets:
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)

B. Back Squat
5 x 5
:03 eccentric :02 pause
Add 5-10 lbs from last week

C. 12 Min Amrap:
10 Push Presses 115/85
10 Kettlebell Swings 70/44
10 Box Jumps 24/20

A. 2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Overhead Squat x 5
Press in Snatch x 5
Drop Snatch x 5

B. Every :90 x 5
1 Hang Snatch
Increase each set

C. For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 Hang Power Snatch after each round 135/95

A. 3 Sets:
Bike 12/7
Banded KB Swings x 8-12 reps
Posted Single Leg Deadlift x 6-8 reps ea.
Strict Knees to Elbows x 6-8 reps
Prone Swimmers x 10
Prone Shoulder Press x 8

B. 16 Minute EMOM
Run 200
10 Strict Pull ups
Ski 250/200
Bench Press x 10 @bodyweight

A. 3 sets with empty Barbell:
Rack Delivery x 5
Tall Muscle Clean x 5
Tall Clean x 5
Shoulder Presses from Front Squat x 5
Overhead Squat with Clean Grip x 5

B. Every 2 minutes for 16 minutes:
2 Clean and Jerk
Increase weight every other set

C. For Time:
150 Wall Ball 20/14
Starting with and continuing for every minute 5 Burpees

A. 2 Minute Jump Rope
3 Sets:
Inchworm x 5
KB Single Leg Deadlift x 6 ea.
KB Windmill x 6 ea.
Swings x 12
Suitcase Carry x 50 Ft ea. @70/53
Increase the KB weight each set

B. Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15/10 Calorie Bike
Minute 2: 50 Double-Unders
Minute 3: 12 Toes to Bar
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (50/35 lb DB)
Minute 5: Rest

Workout:
A. Row 500
1 Minute Goblet Squat Hold
2 Sets:
Squat sit and reach x 10
KB Side lunge x 10
Side Planks :30 ea.
Bird Dog x 10 (:03 hold)
Seated Hip Raise lift over KB x 10
Single leg Glute bridge x 10

B. Back Squat
5 x 5 reps :03 eccentric/ :02 pause @50-60%
If you squatted last week, add 5 lbs

C. Against a 2-minute running clock
300/250 Meter Row
Max Reps Push Ups
Rest 2 minutes
For a total of 4 sets
This should be a sprint

Did you see they are opening a 9th Amazon location on the Island?
This is exactly what we need, another gigantic fuckin building filled with shit we think we need but actually do not.
Just like the fast food places. They shove them in your fuckin face so it’s available at any sign of weakness.
It’s absolutely fuckin insane
Just because most people don’t consider what they eat, doesn’t mean they should be subjected to this crap wherever they are.
Try driving down any main road and let me know how many fast food places you see in a 3 mile radius, it’s fuckin nuts.
Yeah, yeah, I know, they don’t have to go there.
That would mean all this bullshit I hear about people who are emotional eaters have no choice, right?
If one of these emotional eaters is on the road bombarded with fast food establishments and their emotions kick in, they are going to go nuts.
So, they are basically taking advantage of people’s emotions?
Once again, no different than a drug dealer, or I should say pharmaceutical company.
You think at any point in time when they FDA approved these diabetes drugs for weight loss, they had any concern for people’s health in mind?
Abso-fuckin-lutely not.

Workout:

A. Run 400
2 Sets with empty barbell:
Tall Muscle Snatch x 5
High Pull + Muscle Snatch (both from Power Position) x 5
Snatch High Pull + Snatch x 5

B. Every 2 minutes for 6 sets:
2 Snatch
Increasing weight each set

C. 12 Min Amrap:
40 Double Unders
10 Hang Power Snatch @95/65
10 Overhead Squat @95/65

Workout:

A. Run 400
3 Sets:
Inchworm x 5
Single leg RDL x 5 ea.
KB Windmill x 5 ea.
Swings x 10
Farmers Carry x 100 Ft @70/53

B. Every 2 minutes, for 16 minutes:
Deadlift x 2-3 reps
Increase weight each set

C. Every 4 Minutes Complete for 20 minutes:
Bike 15/10 Cals
15 Swings 70/53
15 V-Ups
15 Burpee

Workout:

A. Run 400
2 sets:
DB Weighted Dead Bugs x 12
Banded Bird Dogs x 12
DB Walking Plank Pull Throughs x 12
Prone Swimmers x 7
Behind the Neck Shoulder Presses from Prone position x 7 with PVC or Light Barbell ( I would start with the PVC)

B. 4 Sets: (Complete the three exercises then rest as needed)
Incline DB Bench Press x 6-8
DB Pullover 6-8
Barbell Curl x 6-8


C. 3 Rounds For Time:
Run 400
50 Air Squat

Have these emails helped anyone change their eating habits permanently, or do you change them for a short period of time and then revert back to your normal eating habits?
Have you tried to change them?
When you go out to eat is there a thought in your head that you should order something healthy, or do you just order whatever looks good on the menu?
Do you eat the bread on the table?
When you cook something at home is it usually something healthy, or just whatever you’re in the mood for?
Who thinks eating healthy is eating a salad?
Another fuckin scam. Just like the Fat Free Entenmann’s.
Who thinks eating healthy is not eating at all?
I believe that was a big thing when the models blew cocaine and starved themselves.
That quickly became a popular diet. Doy!
I don’t care, I’m just curious.
I am wondering if the only benefit to these emails is the benefit I get from Nick improving on my grammar.
Is your diet worse than my grammar? Cause then you got a fuckin problem.