Daily WOD

Workout:

Superset the two exercises with 2 Min rest between sets, (5) sets total.
Bench Press 60% till failure
Barbell curl moderate weight till failure

Every 4 minutes complete:
10/7 cal Bike
14 Alternating DB Snatch 50/35
10 Burpee Box Jump @24/20

Workout:

Back Squat 30 reps
Increase by 5-10 lbs

4 Rounds
Run 400
10 Pull ups
20 Push ups
30 Lunges

Workout:

Teams of 2 complete 100 reps of the complex:
Run 400
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back rack Lunge (1 Lunge ea. leg)
1 Push Press
Here’s how it works.
One partner runs 400 while the other partner completes as many reps of the complex as they can until the partner running returns, then they switch places and the other partner runs.
Keep alternating until 100 reps of the complex are complete.

Hours for July 4th
9 and 10 am

Workout:

5 sets each exercise
10 Single Leg RDL 53/35 (10 reps ea.)
10 Seated straight leg hip raise over KB (10 reps ea.)

5 Rounds
Row 500
Run 400

Workout:

30 Minute EMOM
1. Run 200
2. 5 Power Snatch @115/75
3. 5 Box Jumps @30/24
4. 5 Power Clean @115/75
5. Ski 200/150
6. 20 Push Ups

July 4th Hours:
9 and 10 am

Workout:

10 Min EMOM
Odd Min: Bench Press 5 reps @70%
Even Min: DB Pullovers 10 reps

800 Meter Run
21 Dumbbell Thrusters 40/25
21 Strict Pull-Ups
15 Dumbbell Thrusters
15 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
800 Meter Run

Workout:

Back Squat 30 reps
Increase by 10 lbs from last week

50-40-30-20-10
Double Under
Swings 70/44
Sit up

I hear the kids went off to camp this weekend. Does that mean you start eating shit and drinking?
That’s terrible, you should have been drinking the whole time.
The food thing I don’t get, everyone says it’s the BBQ’s in the Summer that throw them off, that’s ridiculous just eat meat and drink it’s so simple and if you’re going to a BBQ that doesn’t serve meat and only meat you should cause a ruckus.
You should make a goal to lose weight during the time the kids are away. Instead of being chubby when you pick them up, be leaner!
The kids will love you for it. In fact it would be great if your kids didn’t recognize you when you picked them up.
So, do your kids a favor and drop some lbs. before they return.

Workout:

10 Min EMOM
1-5: 2 Hang Power Snatch
6-10: 1 Power Snatch + 1 OHS

21-15-9
Power Clean 135/95
Ring Dip or Bar Dip
Burpee

Workout:

4 Rounds For Total Reps

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

Workout:

Turkish Get-up
Work up to a heavy get-up

3 Rounds
Run 800
50 GHD Sit ups
50 GHD Hip extensions
I know, it’s hot out. Don’t bitch about it just run.
I also know that most of you cannot and should not be doing 150 GHD Sit ups which is totally fine, just modify the exercise with Sit ups, crunches, V-ups or a combination of the three.