Daily WOD

Workout:
5 min Amrap
Kb snatch 55/35

Metcon:
10 rounds
5 pull up
10 push up
15 Air squat
20 Sit up

Workout:
Every 3 minutes
Bench Press 5-8 reps superset with DB pullover 5-8 reps

Metcon:
2 x 5 min amrap w/ 3 min rest b/t
10/7 Cal bike
7 Burpee

Workout:

4 sets
(New set every 7:00)
25/20 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
25 toes to Bar
Get through the set as quickly as you can then rest.

Workout:
Front Squat
4 x 4
Use the same weight you used for your last set of 5 from last week.
Keep the weight the same for all 5 sets.
Your last set should be a drop set. Assuming the weight is heavy as it should have been your heaviest set from last week, once your struggle through
the 4th set lower the weight by around 20% as soon as you’re done with the 4th rep and keep going till failure. Lower the weight once more and go till failure.

Metcon:
AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Wall Walks

-rest 2 min-

AMRAP 3 Minutes
6 Power Cleans (155/105)
3 Wall Walks

-rest 2 min-

AMRAP 3 Minutes
9 Power Cleans (115/80)
3 Wall Walks

If you aren’t doing Rx, which isn’t recommended for most, pick three different weights and have them ready to go.
Check this out:

You know what’s fuckin terrible about this?
There’s going to actually be people that believe this is a healthy choice.
Yes, chocolate covered rugelach is a healthy choice.
There’s 120 cals in one of these things. You know there’s no way in hell that anyone is eating one of these. I can’t imagine if anyone is buying these
they’re not thinking, I’ll only have one here and there.
What a fucking joke.

Workout:
Every 2 minutes
1 Power Clean
1 Hang Squat Clean
1 Jerk
12 minutes total
Increase weight after each set

Metcon:
2 x 6 min rounds w/ 2 min rest between rounds
30 Double Unders
14 Alternating DB Snatch 50/35
If you still have not gotten your double’s because you choose not to practice them, don’t do singles. Do the bike, tuck jumps or broad jumps.
[Bike 10/6 cals, 10 jumps]

If you were lucky enough to get into the gym today you would have seen that the workout was changed from 5 rounds to 5 x 4 min amraps.
The change made a huge difference with the intensity of the workout.
The way it was originally written had no sense of urgency to get the round done quickly, other than if you are able to push yourself to an uncomfortable place.
The change in the wod made you feel like you had to get done with the round before the 4 minutes was up, pushing you to finish quicker.
This has a much different effect on how your body reacts to the workout, it’s not how your body is effected during the workout but afterward that makes all the difference.
Basically the more intense the workout, whether it be from increasing the load or increasing the speed, the more lasting effect it has on your body.
This is what we are after!
As long workouts with no built in rest have their place in fitness, you are much better off going full speed for short periods of time.
Who does this mimic? Sprinters! What do sprinters look like? Jacked mother fuckers!
What do runners who run longggg distances look like? Skinnnnnyyyyy, Ethiopian skinny with little muscle mass.

Workout:
Single leg Deadlift w/ KB
4 x 10 each leg

Metcon:
5 Rounds :90 rest b/t rounds
500 Row
30 Wall Ball 20/14
10 Burpee over rower

I’m happy to report that tampons were not the main issue this time with the bathrooms.
I’m unhappy to report the real problem was the clorox wipes. Yes, someone is flushing clorox wipes down the toilet.
You’ve beaten the super duper shredder pump! According to the last plumber this was not a possibility. I’m not really sure how clorox wipes clog a pump specifically designed to shred anything in it’s path but, they don’t make shit like they used to.
I have an idea, it’s a stretch but I think it might help.
How about we flush absolutely nothing down the toilet but toilet paper. That actually may be why it’s called toilet paper, because it’s the only thing that should go down the toilet, except for shit and piss but that’s a given.
Let’s try and give this a go.
I think if we come together as a group and tackle this shit we can get it done.

Workout:
Strict Shoulder press
5 x 5
Start with a moderately heavy weight and increase each set

Metcon:
4 Rounds
Row 500 meters
10 Deadlift @225/185
10 Bench Press Bodyweight
10 Toes to bar

The bathrooms are fucked up again. They won’t be getting fixed till tomorrow morning.
I have no idea why and I’m not going to accuse anyone. Once I find out the cause I’ll go on attack.

Workout:
10 Min Emom
10 Swings 70/55

Metcon:
39 Minute EMOM
1 Minute Row
1 Minute Ski
1 Minute Bike
1 Minute Rest

Workout:
Front Squat
5 x 5
Work up to a heavy moderate set of 5 then start your work sets and increase each set.
If you can’t stay upright, you don’t do it. Don’t struggle leaning forward with your elbows down.
That’s not how this works.

Metcon:
5 Rounds :60 rest b/t rounds
10 Squat Clean Thruster @135/95
10 C2B Pull ups
You are resting after each round of 20 reps, you know what that means, right?
That means your ass better be cookin through each round.
Let’s say for example you were to do this workout at 5 rounds straight and your time was 10 minutes.
The way we are doing it today requires you to go a bit faster each round. Instead of 2 minutes per round maybe shoot for a minute to 90 seconds per round.
These numbers are totally fictitious, just trying to give you an idea on what needs to be done.

Workout:
Weighted Pull ups or Chin ups
3 sets till failure
Each set should be till failure with the weight then drop the weight and do as many pull ups as you can with no weight.
If you aren’t doing weight, do as many as you can without weight, then do several eccentric pull ups
If you are using a band try using a lighter band than usual till failure then use a stronger band for several more.

Metcon
(10 Rounds)
Every min (30 mins)
Min 1: 200/175m Ski
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Power Cleans (205/135)

Normally I hear crap from most Dr’s. I finally heard a great line from a Dr I saw today.
In response to my question, “Do most of your patients listen when you tell them to eat well and exercise”, he said, I tell everyone
the same thing. “All my patients that are healthy eat well and exercise, all my patients that are unhealthy eat poorly and don’t exercise.”
Very simple yet so hard to do.