LIFT:

SUPER SET
BENCH PRESS 5 X 8
AND PUSH UP TILL FAILURE EACH SET

METCON:

4 RDS
RUN 200
12 DEVILS PRESS
RUN 200
100 FT. DOUBLE KETTLEBELL DUCK WALK

LIFT:

PERFORM ONE COMPLEX EVERY 90 SECONDS
1 POWER CLEAN
1 MID HANG POWER CLEAN
1 MID HANG SQUAT CLEAN
INCREASING WEIGHT EVERY SET FOR 7 SETS TOTAL

METCON:

2 ROUNDS
ROW 1K STAY BETWEEN 22-26 STROKES PER MINUTE
REST 2 MINUTES
ROW 500 BETWEEN 24-28 SPM
REST 90 SECONDS
ROW 250 BETWEEN 26-30 SPM
REST 1 MINUTE
EACH PIECE IS MAX EFFORT AT THE SPECIFIED SPM

5 ROUNDS

RUN 400
10 SWINGS 70/55
20 LUNGES (1O EACH)
10 TOES TO BAR
10 WALL BALL 20/14
10 BURPEE

COMPLETE WITH A WEIGHT THAT ALLOWS YOU TO KEEP MOVING, DO NOT STOP MOVING.
MOVE LIKE A TURTLE, JUST KEEP MOVING!

LIFT:

SPLIT JERK
7 X 2
INCREASING AS YOU GO, IF YOU SUCK AT SPLIT JERKS, FOCUS ON YOUR FORM AND NOT THE WEIGHT.

METCON:

5 ROUNDS
25 DOUBLE UNDERS
10 SINGLE ARM DUMBBELL THRUSTER 50/30 -5 EACH-
10 PULL UPS
10 STEP UPS WITH DUMBBELL 50/30 -5 EACH-

LISTEN TO THIS, MY MOTHER IS A NURSE AT WINTHROP HOSPITAL.
SHE WORKS WITH A NURSE WHO WAS 240LBS WITH TYPE 2 DIABETES.
THIS WOMAN’S DR. SAYS YOU NEED TO EAT KETO FOR THE WEIGHT LOSS.
SO SHE ACTUALLY LISTENS! WHAT HAPPENS NEXT?
SHE EATS KETO FOR 1 YEAR, LOSES 120 LBS AND NOW HAS NO SIGN OF TYPE 2 DIABETES, LET ALONE ANY
PROBLEM WITH HER BLOOD SUGAR LEVELS.

IS THAT FUCKING INCREDIBLE!
NOW, KNOWING WHAT YOU KNOW NOW. KNOWING THAT SUGAR HAS THREATENED THIS WOMANS’ LIFE, AND SHE WAS ABLE TO BEAT HER DISEASE JUST BY RIDDING SUGAR FROM HER SYSTEM.
THIS IS A FACT. THIS WOMAN, AMONGST OTHER CANCER PATIENTS MY MOTHER TREATS THAT HAVE CHANGED THEIR LIVES DRAMATICALLY BY NEVER EATING SUGAR AGAIN.
CANCER, THESE PEOPLE HAVE BEATEN KEPT CANCER IN REMISSION BY NOT EATING SUGAR!

LET ME KNOW IF THIS CHANGES HOW ANYONE FEELS ABOUT EATING SUGAR.
MOST LIKELY NOT, CAUSE WE’RE HUMAN AND UNFORTUNATELY MOST HUMANS ARE NOT ABLE TO LINK THE BENEFIT OF NOT EATING SUGAR TO A HEALTHY LIFESTYLE UNLESS THEIR HEALTH IS COMPRIMISED.
JUST LIKE YOGA, IT’S VERY RARE THAT ANYONE WILL BE PROACTIVE WITH THEIR HEALTH, IT’S TOO EASY TO BE REACTIVE.
PLUS, DR’S WON’T BE TOO HAPPY IF PEOPLE START TAKING THEIR HEALTH INTO THEIR OWN HANDS.
IT’S MUCH EASIER TO ABUSE YOUR BODY AND THEN GET THE HELP YOU NEED TO REVERSE IT.

TRY TO BE PROACTIVE AND NOT EAT SHIT, NOT ABUSE YOUR BODY AND NOT TRY AND NOT BEAT THE SHIT OUT OF YOUR BODY WITH WEIGHT THAT’S TOO HEAVY.

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS

METCON:

15 MIN AMRAP
COMPLETE THE KETTLEBELL COMPLEX
DOUBLE KETTLEBELL SWING 10 REPS
DOUBLE KETTLEBELL CLEAN AND JERK 5 REPS
BIKE 10/5 CALORIES

WHO’S BEEN EATING WELL?
ANYONE FIND A GOOD ENOUGH REASON TO EAT WELL?
ANYONE, ANYONE?
GOTTA HAVE A GOOD ENOUGH REASON TO EAT WELL, OR IT WILL NOT WORK.
GOTTA CHANGE YOUR HABITS FOR GOOD AND NOT JUST SAY YOU’RE GOING TO START EATING WELL, IT WON’T LAST UNLESS YOU
HAVE A GOOD ENOUGH “WHY”.

LIFT:

BENCH PRESS
5 X 5

METCON:

-2 SETS-
30-20-10
KETTLEBELL SNATCH (55/35)
BURPEE BOX JUMP OVER (24”/20”)
-REST 2 MINUTES-
30-20-10
KETTELBELL SNATCH (55/35)
BURPEE PULL UP

LIFT:

DEADLIFT
5 X 5
ADD WEIGHT FROM LAST WEEK

_____
I WOULD REALLY LIKE TO SEE MORE ATTENTION PAID TO TECHNIQUE AND POSTURE, NOT JUST MOVING THROUGH THE WOD
_____

METCON:

50 DOUBLE UNDERS
ROW 500
50 GHD SIT UPS (IF YOU DON’T NORMALLY DO GHD SIT UPS… DON’T!
AT LEAST DON’T START TODAY. IT’S JUST A RIDICULOUS NUMBER OF REPS, SO IF YOU AREN’T
USED TO DOING THEM, MAYBE YOU CAN START WITH 30% OF THE NUMBER AND ONLY DO HALF REPS.)

*****
WHAT ELSE IS GOING ON? HAS ANYONE COMPLETED THEIR TASK?
IT WAS SUPPOSED TO BE DONE BY TONIGHT I BELIEVE.
I WAS READING SOMETHING TODAY, IT SAID THE AVERAGE AMERICAN IS ON THEIR PHONE FOR 4 HOURS A DAY!
IS THAT INSANE?
IS THAT YOU?
IS THAT ANYONE YOU KNOW?
THINK ABOUT THE INFORMATION THAT CAN BE FED TO YOU BEING ON THE PHONE FOR 4 HOURS A DAY.
THINK ABOUT YOUR POSTURE DURING THESE 4 HOURS, I’M PRETTY SURE WHILE WE’RE ON OUR PHONES OUR POSTURE SUFFERS…
BEING THAT EVERYONE ON THEIR PHONE HAS THEIR HEADS HANGING DOWN THE WHOLE TIME.
*****

I GOTTA TELL YA, ALL THIS SUGAR TALK HAS GOTTEN SOME OF YOU GUYS MAKING SOME CHANGES!
THAT’S AWESOME.
IT’S EASY WHEN YOU THINK ABOUT IT RIGHT, YOU EAT SHIT, YOU’RE FUCKING UP YOUR WHOLE BODY!
YOU EAT WELL AND YOUR BODY FEELS LIKE A WELL TAKEN CARE OF GARDEN THAT FLOURISHES
WHEN YOU SLEEP.

METCON:

WITH A PARTNER:
COMLETE 100 REPS OF THIS
COMPLEX:
POWER CLEAN
THRUSTER
BACK SQUAT
BEHIND THE NECK PUSH PRESS
ONE PARTER RUNS A 400
WHILE THE OTHER COMPLETES AS MANY COMPLEX’S AS POSSIBLE
ONCE YOUR PARTNER RETURNS FROM THE RUN, YOU RUN AND YOUR PARTNER STARTS
THE COMPLEX TILL YOU RETURN.
ONCE YOU BOTH COMPLETE 100 REPS YOU’RE DONE.

I HAVE AN ASSIGNMENT FOR YOU.
I’LL GIVE YOU TWO DAYS TO COMPLETE THE ASSIGNMENT.
YOU CAN EAT WHAT YOU WANT, THAT’S NOT WHAT THE ASSIGNMENT IS.
ASK YOURSELF, “IF I DIED TOMORROW, WHAT WOULD BE MY BIGGEST REGRET?”
THEN GO DO IT.
THAT’S IT, TWO DAY’S.

LIFT:

HIP THRUSTS
5 X 8

METCON:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

IT’S ANOTHER MONDAY. ANOTHER MONDAY TO START EATING WELL.
HOW MANY TIMES HAVE YOU HEARD, “I’LL START MONDAY?”
HOW MANY MONDAY’S HAVE PASSED YOU BY AND STILL, YOU HAVEN’T STARTED?
HOW MANY MORE MONDAY’S ARE YOU GOING TO LET PASS?
EATING, EXERCISING, ETC… ANYTHING YOU’VE WANTED TO START BUT NEVER DID.
IMAGINE IF YOU DID, IF 6 MONTHS AGO YOU MADE A SIMPLE CHANGE AS NO MORE SUGAR.
NOT EVEN A DIET, JUST NO SUGAR OR NO PROCESSED FOODS OR NO DAIRY, ANYTHING.
ANYTHING YOU WOULD HAVE CHANGED, OVER 6 MONTHS TIME YOU WOULD HAVE SEEN A DRASTIC DIFFERENCE IN YOUR BODY.
SO THEN, WHY DO WE NEVER MAKE THAT CHANGE?
TOMORROW IS MONDAY…

LIFT:

BACK SQUAT
20 REPS ADD 5LBS
WATCH YOUR POSTURE. CORE STAYS TIGHT THROUGHOUT THE MOVEMENT.
THAT WEIGHT SHOULD NEVER, AT ANY POINT, BE SITTING ON YOUR BACK WITHOUT YOUR CORE BEING
TIGHT, NEVER!

METCON:

15 MIN AMRAP

2-4-6-8-10-12…
ROW
SKI ERG
SNATCH @135/95