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

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
10-7-5-3-1-1-1

4 sets x 8-12 Reps
Dips
Front Plate Raises
Barbell Curl
Preacher Bench Rows

Bike Intervals
10 Sets x :20 on/ :40 off
Go Fuckin Hard for 20 Seconds!!

Bike 3 Minutes
1 Min Deep Squat
10 Goblet Squat
10 Cossack
Banded Lat Stretch
PVC Lat stretch on Bench

10 Min EMOM
10 Swings
:10 Plank

Front Squat
10-7-5-3-1-1-1

21-15-9
Power Clean @135/95
Burpee over Bar

Doing long stints of cardio is gay. SHORT INTENSE WORK and EATING WELL is what you need to achieve the goal you’re looking for.

Warm Up:
Bike 5 minutes
Deep Squat 1 minute
10 Goblet Squat :05 descent
10 Single Leg RDL
10 KB Cossack
Leg Swings

10 Minute EMOM
10 Swings
:10 Plank

Back Squat
Find your 1 Rep Max
10-7-5-3-1-1-1

Row 500
50 Sit ups
20 Alt. DB Snatch 50/35
Row 500
50 Sit ups
30 Alt. DB Snatch
Row 500
50 Sit ups
40 Alt. DB Snatch

There seems to be some confusion about what is most important when trying to lose or gain weight.
It’s not fasting, meals per day, timing, or even what you’re eating. The most important part of losing or gaining weight is CALORIES!!!!
Helloooooo!!!! It’s fuckin Calories. It’s a simple math equation. You eat a surplus of calories, you’re going to GAIN WEIGHT. You eat a deficit of calories, you’re going to LOSE WEIGHT!
It’s very simple.
Yes, these things I previously mentioned may help with controlling hunger, calorie consumption, or eating the right macros, but what matters most is, THE AMOUNT OF CALORIES YOU CONSUME IN A DAY!
All these things are just different ways for people to confuse you into thinking it’s something more than TOTAL CALORIES.
It’s so fuckin simple.
I’ll say it once again.
Use the App, MY FITNESS PAL and download all the food you eat for the day. If you’re tryin to lose weight you must eat less than you burn throughout the day. If you are trying to gain weight, eat more calories than you burn throughout the day.
That’s it!
Stop making more of it and download the fuckin app!

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 8 @65-70%

5 Rounds
Row 500/400
20 GHD Sit ups or 30 Sit ups
20 Weighted DB Step Ups 50/35

Bike 5 Minutes

10 Min EMOM
10 Swings
:10 Plank

2 Rounds:
1 Minute each exercise / :30 rest between exercises / 1 Minute rest between Rounds
Row
Sled Push
Ski
Battle Ropes
Bike
D-Ball Carry 100/70
Row
Wall Ball 20/14
Ski
Devil’s Press 35/20
Bike
Burpee

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

10 Minute EMOM
10 Swings
:10 Plank

Bench Press
5 x 5
Working up to a heavy set of 5 then perform a drop set, dropping the weight at least 5 times

Dips 4 x 6-8
Front Plate Raises 4 x 10-12
Barbell Curl 4 x 10-12
Rear Lateral Raises 4 x 10-12

Warm Up:
Bike 5 minutes
Deep Squat 1 minute
10 Goblet Squat :05 descent
10 Single Leg RDL
Leg Swings

10 Minute EMOM
10 Swings
:10 Plank

Back Squat
1 set @55% Max Reps

Every 3 Minutes for 15 Minutes
50 Double Under
10 Thrusters @95/65
10 Pull ups

We’ll be open for 4:30 and 5:30 tonight.
Who’s gonna sit at home being a fat ass and who’s going to show up?

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Front squat
5 Elbow Punches
5 Good mornings
5 Tall clean

10 Min EMOM
10 Swings

5 Rounds
15/12 Cal Bike
7 Power Clean @135/95
12 Wall Ball
1 min rest

Gyms closed for the morning
Keep ya posted about the afternoon