Daily WOD

Workout:

After each superset alternate with a partner for 4 sets:
Bench Press 6-10 reps
DB Pullovers 6-10 reps

Metcon:

5 Rounds every 2 minutes
5 Deadlift @255/155
10 Burpee over Bar

Move quickly through each round getting as much rest as possible.

Workout:

Every 2 minutes for 12 minutes:
Back Squat
Pause at the bottom for 2 seconds
5 reps @50-60%

Metcon:

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Workout:

Every Minute for 12 minutes
Station 1 –  Posted Single-leg Deadlift x 8-10 reps (Left Leg)
Station 2 – Posted Single-Leg Deadlift x 8-10 reps (Right Leg)
Station 3 – Barbell hip thrusts x 6-7 reps

Metcon:

Every 5 minutes for 15 minutes:
Bike 30/24 cals
12 Power Cleans @155/105

Workout:

Superset the two exercises for 3 sets with 1 min rest between sets
Barbell row 6-10 reps
Arnold press 6-10 reps

Metcon:

20 Min EMOM
5 Pull up
10 Push up
15 Air squat
Lower the reps if you have trouble getting through the full amount in the minute.
Do not just move through for 20 minutes.
I would rather you lower the reps and force yourself to finish in the minute.


There still seems to be some confusion as to what makes up a quality meal.
It’s meat and vegetables.
The less variation the better.
Stick to fish, steak and chicken as your meat and greens as your vegetables. Easy peezy!
There are a number of reasons why this is difficult, one of them being some of you don’t have time to cook.
To solve that problem would anyone be interested in prepared meals?
I would only use prime skirt steaks, Bell and Evans chicken and Wild salmon.
The portions would all be 8 oz. of protein with broccoli or asparagus in garlic and oil.
The Steak and salmon would each be $30 for the 8oz portion and $20 for the 8oz chicken.
Most likely the 8oz would be two meals for some.
I’m making them for Rob so let me know if you would want to try and I’ll make more

Workout:

3 sets:
KB Halo 10 reps each side
KB Around the world 10 reps each side
KB Side bends 10 reps each side

Metcon:

Every 5 minutes:
Run 400
15 Swings 70/45
15 GHD Sit ups
5 Sets total

Workout:

Back Squat
3 x 5 @ 50-65%
5 @ 75%
3 @85%
1 + 95%

Metcon:

Against a 2-minute running clock
300/250 Meter Row
Max Reps of Dumbbell Push Press
Rest 2 minutes
For a total of 4 sets

Workout:

Deadlift
3 x 5 @50-65%
3 reps @70%
3 reps @80%
3 reps @90%
These percentages are off 90% of your 1 rep max

Metcon:

3 Min Amrap:
400 Meter
Max rep Overhead squat 115/75
If your overhead squat sucks do not go heavy at all, work on your technique
Rest 2 minutes, and repeat for a total of 3 rounds.

Unfortunately for Larry, he’s the subject in today’s email, fortunately for you Larry’s story will help you figure shit out.
Here’s the story, it’s short.
Larry’s going on vacation and wanted to drop some weight before he goes.
Seems like a recurring theme with everyone, right?
There’s a big fuckin problem with this thought process.
You don’t get in shape to go away on vacation, go to an event, or whatever you think you need to “get in shape” for.
You stay in shape all the time so this issue never takes place where you feel like you have to do something dramatic to lose weight.
If you are always in decent shape you never have to think like this.
Do you know what this type of thinking does?
This puts start time and finish time on your plan to eat well for a specific purpose.
What does this mean? That your health only matters when you are going on vacation?
This is ridiculous and all to common.
I don’t get it, You don’t care what you look like till you go on vacation and have to take your shirt off in front of people?
Is that what it is, people?
Who gives a fuck about what the fuck is going through people’s minds.
Do you not care what you look like to yourself, only people on vacation?
That’s ludicrous, you’re the only person that should matter to you what you look like.
That means you should always want to look good for yourself, no?
If you think I’m wrong or even semi wrong email me your argument. That won’t happen cause you don’t read the fuckin emails.
Not only did Larry make the email but Nony did as well.
I don’t even want to tell you why she made the email but it’s for using kitchen appliances to hide food.
Getting in shape for vacation, hiding food? What the fuck is going on here?
I don’t even know why i’m writing this email, you were all being punished for never responding to my emails and yet here I am writing another one.
You ain’t hiding food from anyone but yourself!
You ain’t gettin in shape for no one but yourself. Ya know why?
Cause no one gives a flying fuck what the fuck you do except you so how about you come clean with yourself and stop playing the fuckin games?
I’ll discontinue the lack of email punishment if I get responses.
Thank you

Workout:

3 sets 8-12 reps ea.
DB skull crusher
Barbell curl
Dips
Barbell front shoulder raise


Row 500 meter
30 Bodyweight bench presses
Ski 1000/800 meter
20 Bodyweight bench presses
Row 1000/800 meter
10 Bodyweight bench presses

Obviously most of us cannot do our bodyweight for 60 reps.
That’s fine. Don’t kill yourself struggling the whole time.
Choose a weight you’re able to keep moving with.

Workout:

10 Min EMOM
Swings 10 reps @70/55

Metcon:

2 Sets w/ 5 minute rest between
60 Burpees
Starting with and every minute do 3 Power Cleans @165/105

Workout:

Back squat
3 x 5 @50-65%
3 reps @70%
3 reps @80%
3 + reps @90%

Metcon:

3 Min Amrap:
400 Meter Run
Max Reps of Single-Arm Dumbbell Thrusters
(hold two dumbbells in the front-rack position and alternate punching one arm overhead)
Rest 2 minutes, and repeat for a total of 3 rounds.