Daily WOD

It’s Labor day. Happy Labor day.
Classes are 8:30 and 9:30
You can actually eat shit today and not feel so guilty about it.
Unless you don’t normally feel guilty when you eat shit? Do you?
Do you have any regard for the food you eat or do you just eat “normal” food?
This is not me judging, this is me asking a question out of pure curiosity. So, pretty please, tell me.
Do you eat the bread cause it’s on the table?
Do you order a soda at lunch time?
Is there a hero next to that soda?
When you grocery shop do you buy crap to keep in the house knowing all along the temptation and torture it will cause?
Do have good intentions when you eat, or do you not have any intentions at all?
Do you not give a fuck about this email or any other email including nutrition?
I’d love to know what you’re thinking so don’t be shy.
Do you not respond because you feel like you might end up on the email if I find your response outrageous?
This is a give and take relationship. You read the emails, which I know you love, then you respond. That’s how it works.
If you don’t respond I’m going to assume you all have the utmost consideration for the food you eat, or maybe i’ll think the opposite.

Workout:
Because of Labor day the workout will be very laborious.
Complete 5 rounds @115/75 (this weight is gonna be a mother fucker, and that’s with good technique. So maybe don’t go so heavy, or maybe go heavier)
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
After the 2 rounds are completed, complete 2 rounds of this:
5 Pull ups
10 Push ups
15 Air squat
Repeat this for 5 sets total

Workout:
10 Min EMOM
Min 1-5:
1 Squat snatch
1 Overhead squat
(increase each set)
Min 6-10:
1 Power snatch
2 Overhead squat
(decrease each set)

Metcon:
15 Min Amrap
35 Double Under
8 DB snatch ea arm 50/35
8 Burpee pull up

Workout:
Single arm KB Press
5 x 5 ea. arm
Keep the weight the same for 5 sets
Warm up finding a heavy set of 5 then start the 5 work sets.

Metcon:
3 Rounds
Run 800
30 V ups
30 Second side planks (30 seconds each side)
30 Hip extensions

Workout:
Every :90 x’s 10
-Triple squat clean (sets 1&2)
-Double squat clean (sets 3,4,5)
_Single squat clean (As Heavy as Fuck
sets 6,7,8,9,10)
Because it says “heavy as fuck” does not mean you have to lift as heavy as fuck. Those words are there for motivation purposes only.
If you would rather work on your technique and range of motion than keep the weight light and work on the movement.
Actually if you need work on your range of motion you definitely should be keeping the weight light enough so you can achieve full range of motion.
Also, if your technique sucks you should probably be keeping the weight light anyways.

Metcon:
Five 3 minute Amraps
3 Power Cleans @135/95
6 Push ups
9 Air Squats
Rest 1 minute between rounds

Workout:
KB Single arm suitcase carry
70/55 or possibly heavier if you can.
Walk to the 100 yard fence and back.
Keeping your midline stable, fight to stay upright and not leaning to one side.
Stop when you start to feel unstable.
You can stop as many times as necessary.

Metcon:
34 min EMOM
1 Min Bike
1 Min Row
1 Min Ski
1 Min Plank
1 Min rest
Shoot for 20/10 cals per exercise. If you don’t reach the 20 cal mark try and repeat the same amount of cals as the first 4 minutes.

Workout:
Front squat
5 x 5
Increasing weight each set.

Metcon:
Bike 30/20 Cals
then:
21-15-9
DB Thruster @50/35
Chest to bar pull up

Workout:
8 Rounds, every :90
1 Power snatch
1 Hang power snatch
2 Overhead squat
Increase weight every 2 rounds

Metcon:
21-15-9-6
Deadlift @225/145
Toes to bar (if subbing with sit ups, double the reps)
*before each round including the start complete 10 single arm DB shoulder press @50/35 (2 rounds each arm)

Workout:
5 Min Amrap
30 Double Unders
10 Hang clean and press @115/85
4 Min rest

Metcon:
15 Min Amrap
400 Run
15 Box Jumps @24/20
7 Devil’s Press @40/25

These are two different workouts. The first one should be attacked aggressively trying to move quickly throughout the whole 5 minutes.
If your double unders suck cause you choose not to become proficient at them by never practicing, I guess just hold your head in shame for around 30 seconds while everyone else who can do them, does them.
If you are having trouble getting them, you do realize you are just jumping over a rope, right?
I don’t think you need to make much of it. It’s really not that big of a deal to get them.
If you don’t have them I think it’s definitely time to face your fears and conquer them.
What do you think?
I know the 5am slackers who avoid them like a kid avoids green vegetables has started a challenge in which they will all have the dreaded double’s by the end of September.
If anyone at 5am didn’t realize this was going on, it is!
So get your shit straight and get this off your list of failures.
Seriously, practice every day for 10 minutes a day and you’ll have them.
Then you’ll feel like a star and never have to hear a word outta me again! I mean about double unders.

Workout:
8 rounds every :90
1 Power clean
2 Front squat
1 Jerk
Build in weight every 2 sets


Metcon:
500 meter row
30 cal bike
1,000 meter ski

-Rest 3 minutes-

500 meter row
30 cal bike
1,000 meter ski
You need to sprint through these sets. Earn your rest!

Workout:
Bench press
5 x 5 with a 3 second pause at the bottom.

Metcon:
10 rounds
20 Double unders
10 Barbell body rows
10 Push ups