5 Min Bike
1 Min Deep Squat
10 Goblet Squat
10 Front 2 Back Lunges
10 Cossack

10 Min EMOM
10 Swings
:10 Plank

Front Squat
5 x 5 @75%

15 Min Amrap
3, 6, 9, 12 …
Burpee
Wall Ball
Pull up

Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Bench Press
5 x 5 @75%

3 sets ea. till failure
Dips
Front Plate Raises
Barbell Curl
Barbell Rows

Bike Intervals
10 x :20/:40

Bike 5 Minutes
2 sets x 5 reps with Empty Barbell
Front Squat
Clean Grip Deadlift
Hang Power Clean
Hang Clean
Clean

30 Minute EMOM
1. 10/7 Cal Bike
2. 4 Power Clean @165/110
3. 10 Pull ups
4. 20 Push ups
5. 40 Double Under
6. 70′ Sled Push

Warm Up:
Bike 5 minutes
Deep Squat 1 minute
10 Goblet Squat :05 descent
10 Single Leg Touchdowns (10 ea. side)
10 KB Cossack

10 Minute EMOM
10 Swings
:10 Plank

Back Squat
5 x 5 @75%
(off 90% max)

100 Cal Row
80 Wall Ball 20 / 14 lb.
60 GHD Sit ups
40 Box Jump Over  24″ / 20″
100′ Walking Single Arm Overhead DB Lunge 50/35

Warm up:
2 sets:
Single Leg KB Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Deadlift
5 x 5 @70%
(Based off 90% of 1RM)

Every 3 Minutes for 15 Minutes
35 Double Unders
7 Hang Clean and Jerk @135/95
10 Bar Facing Burpee

Attendance has been light at the gym. Is it the cold weather or are you just fuckin lazy?
How the fuck does one just not workout?
I don’t understand it. Don’t you feel like a fuckin mess not training?
If you are missing the gym does this mean you are eating poorly also?
The two usually go hand in hand.
Is this what you’re doing, stuffing your fuckin face with shit and not training?
I’ve never been one to plan, but this doesn’t sound like a good one.

Bike 5 Minutes
1 Min Deep Squat
Banded Lat Stretch
Wrist Extensions
Elbow Punches
Empty Barbell Front Squat :03 pause

Front Squat
5 x 5 @70%
(off 90% max)

20 Min EMOM
10 Box Jump Get Overs 24/20
10 Thrusters @115/75
10 Burpee over Bar
5 Muscle Ups or 10 Pull ups

Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Bench Press
5 x 5 @70%
This is off 90% of your 1RM

3 sets ea. till failure
Dips
Front Plate Raises
Barbell Curl
Barbell Rows

Bike Intervals
10 x :10/:50

Here’s why we use 90% as our training max.
Using your True 1RM is dangerous to train with, depending on sleep, stress, pain, and daily readiness your true 1RM changes.
Using you your True 1RM assumes you are Strong every day, you’re not, using 90% allows us to train hard every day even on bad days.
Using 90% allows you to keep form and range of motion instead of what maybe considered grindy and grimy reps.
Using 90% allows us to train consistently heavy without missing reps, or stalling from pushing to hard with a heavy weight.
Using 90% allows you to train heavy without frying your CNS.
Using 90% allows us to train longer and harder with less risk of injury.

We say, 70% of 90% instead of 60% of 100% because:
60% sounds like a light weight, not a weight that you will focus on technique and speed.
It’s psychological, using 60% encourages lazy reps, unnecessary pauses instead of focusing on moving well and respecting the weight.
With all of that said, most of you never find your True 1RM do to fear, being uncomfortable under the weight, not having a good day, or self-doubt or just plain laziness.
We sometimes use 100% based on how I judge everyone’s 1RM test.
If I see you guys doing less than you could have done on testing day, I’ll go with 100% of your max because you guys didn’t hit it.
If I see you actually struggling to get to your 1RM, I’ll go with 90%. So, this decision is purely based on your performance.
Strength is built in the 70-85% of your training max, not Singles.
This is why what you see most of is this range.
I hope this clears things up for you, and now you know when we do a 1RM to fuckin try hard so you will get the most out of your training.
Other than this, don’t ask me stupid questions.
What we have been taught is not true, there are stupid questions, this was not one of them.

Remember, we get stronger we build more muscle.
Lifting heavy preserves hard earned muscle and keeps your bones strong which is important as we age and some of us are fuckin old.
You don’t want to fall down, break your hip and die which often happens to old people.
THE MORE MUSCLE YOU BUILD, THE MORE CALORIES YOU BURN AT REST!!!
BUILDING MUSCLE IS MUCH MORE IMPORTANT THAT DOING LONG GAY STINTS OF CARDIO.
Isn’t this what everyone is obsessed with, doing long cardio classes because they think that’s the only way to burn off that huge fuckin piece of cheesecake they had the night before?
This doesn’t work, you can eat well consistently and be ripped while training inconsistently.
You can do all the stupid long cardio classes you want, if you eat shit, you’re still gonna be a fat fuck.
YOU NEED TO EAT WELL, FUCKING PERIOD!!!

Bike 5 Minutes
2 sets x 5 reps with Empty Barbell
Front Squat
Clean Grip Deadlift
Hang Power Clean
Hang Clean
Clean

20 Minute EMOM
1 – 40 Double Under
2 – 20 Wall Ball
3 – 5 Power Clean @165/110
4 – 10 T2B

Bike Intervals
10 Sets x :15 on/ :45 off

Warm Up:
Bike 5 minutes
Deep Squat 1 minute
10 Goblet Squat :05 descent
10 Single Leg Touchdowns (10 ea. side)
10 KB Cossack

10 Minute EMOM
10 Swings
:10 Plank

Back Squat
5 x 5 @70% (based off 90% of your 1RM)

12 Minute EMOM
1. 12/9 Cal Bike (Arms only)
2. 12 Handstand Shoulder Taps
3. 15 Barbell Body Rows
4. 20 Hollow Rock

Just because some people are playing a game today doesn’t mean you have to spend four hours straight shoveling fuckin shit down that hole in your face and wake up tomorrow feeling like a bloated fat bastard. It just doesn’t, fuckin ridiculous what this shit has become.
We can’t even decide on a fuckin Halftime show!!! Gayyyyyyyyy!!!!!!!

10 Min EMOM
10 Swings
:10 Plank

Row 1K
20 Wall Ball
10 Pull up
Row 1K
30 Wall Ball
20 Pull up
Row 1K
40 Wall Ball
30 Pull up