These two little people are Jen and Paulina.
Those are 70lb Kettlebells they are swinging.
It’s amazing what your body can do when you train it correctly and consistently.
You don’t know what you can physically accomplish until you push yourself to do it.

Run 400
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

Every 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6

10-10-10-10-10
Thruster @135/95
Toes 2 Bar
Burpee over Bar

Complete Each Round as quickly as possible
4 Rounds Total
Run 400
Ski 500/400
Bike 20/10 Cals
Row 500/400
Rest 2 Minutes

1. Pallof Press :30 hold each side then :30
2. Half Kneeling Banded Chops :30 each side
3. Banded Russian Twists :30 each side
4. Side Plank Rows :30 each side
5. Banded Plank Row :30 each side
6. Dead Bug with static band hold :30 each side
7. Banded Bird Dog :30 each side
8. Copenhagen Plank :30 hold each side

Warm up to a weight that you can get for 6-8 reps
Perform 1 Drop set of each exercise
Set up the weight so you can drop the weight at least 4 times.
For example, if you can get 100lbs for 6 reps your set would look like this:
100lbs, 90lbs, 80lbs, 70lbs and 50lbs
Your warm up would be the exact opposite working your way up.
You have to go till failure on each drop.
1. Bench Press
2. Barbell Row or Cable Pulldowns
3. Shoulder Press
4. DB Side Laterals
5. Front plate Raise
6. Tricep Extension or Cable Press downs
7. Barbell Curl or Cable Curl

Who thinks the correct way to train is to do a long workout everyday and then eat whatever you want?
Do you think lengthy workouts will make up for the an overindulgence of calories throughout the day?
It won’t, unless you are genetically gifted, it’s not happening.
Nutrition is numero uno.
If your goal is to look better, without proper nutrition you’re wasting your time.
You can do cardio till the cow’s come home, it ain’t gonna happen.
You know what works?
Eating Meat, Chicken, Fish, Eggs and lifting heavy shit!
Do you know someone who hasn’t lifted before, who just did long stints of cardio, then started a lifting program and changed their shape?
This is because without lifting and eating properly it’s very difficult to put on muscle, on the contrary it’s easy to burn valuable muscle.
Without adding muscle to your body, you won’t look like you’re in shape.
You’ll just look fat, skinny or skinny fat.
It’s absolutely fuckin insane that with all the information out there on training that women still think lifting is taboo and will get them to look like the Hulk.
If you know one of these unfortunate souls, open your heart and you mouth and let them know the truth about training.

10 Rounds
Row 250/200 or Run 200
1 Min Rest

100 Double Unders
200m Farmers Carry
80 Walking Lunges
50 Alternating V-Ups
80 Walking Lunges
200m Farmers Carry
100 Double Unders

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Bird Dog
10 Dead Bug
10 Single Leg Glute Bridge

Every 2 minutes for (10) sets:
Front Squat x 5
Swings x 10
Increase from last week

4 Rounds
10/7 Cal Bike
10 Pull ups
14 DB Snatch 50/35 (7) each arm
10 Burpees over DB

Run 400
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

Every 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6

5 x 3 min. Rds / :90 rest
Run 400
Alternate Rounds Devil’s Presses and Wall Balls AMRAP

1 Min Deep Squat
10 Air Squats
10 Forward to Back Lunges
10 Side 2 Side Lunges
10 WGS
Leg Swings

Complete at RPE 5-6
2000m Row
1600m Run

1500m Row
1200m Run

1000m Row
800m Run

500m Row
400m Run

What’s the most important part of your TRAINING and EATING regiment?
CONSISTENCY!
According to AI:
CONSISTENCY refers to steadfast adherence to the same principles, behaviors, or form.
It is the quality of holding parts together in a harmonious way, or the degree of firmness and density in a physical substance.

Making changes doesn’t happen from eating well one or two days in a row and then CONSISTENTLY invading the cupboard filled with cookies and chips on the third night. This CONSISTENT behavior will lead to absolutely nothing but packing on a few unwanted pounds.
Training in-CONSISTENTLY also leads to nothing but shit, absolute shit.
You want to change the way you look, then you need to TRAIN and EAT WELL CONSISTENTLY for a substantial amount of time.
Maybe an all out onslaught of the bread draw (do people still have bread draws) is not your cup of tea, maybe you enjoy having something small and sugary every meal is your thing.
That doesn’t work either. You need to focus on your eating 24 hours a day CONSISTENTLY.
Try it for a month and see what happens.

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Inchworm x 10

Every 2:30 (5) sets
Bench Press x 5 @75% of 1RM
Weighted Chin Ups x 5

3 sets (failure should be at these rep ranges)
Dips 8-12
DB Skull Crushers 8-12
Single Arm DB Rows 8-12
Barbell Shoulder Press 8-10 then Drop Set
DB Side Laterals 10-12 then Drop Set
Front Plate Raises 10-12 then Drop Set
Standing BB Curl 8-10 then Drop Set

I just got back from Whole Foods.
I got Steak, Chicken, Eggs, Avocados, Cans of Tuna and Royo Bagels.
The bagging dude says to me, That’s all you need, right?
That right there is everything you should be eating?
My reply, Yes, this is what everyone should be eating, but instead they come in here buying shit in boxes being fooled into thinking everything in this store is healthy when it’s really just an expensive grocery store disguised as a health food store because they sell shit from other countries which people find hard to get which they shouldn’t be eating anyway.
Then I asked him, what do you see people buying the most?
He said, a lot of people buy steak, chicken and fish but I do see a lot of cookies, bread, bakery items, protein bars and frozen meals.
I said, you should say something to them. Tell them what they should be eating instead of letting them leave thinking they are eating healthy because the name of the place is Whole Foods.
Less than 25% of the store is Whole Foods. Why are they able to get away with it?
If someone was selling crack/cocaine outside the store they would be arrested, but sugar is much more causes a shit ton more long term health problems than crack/cocaine.
Why is this ok?
The only thing crack will do is kill you quickly from a heart attack as opposed to what sugar will cause.
Chronic Inflammation, Insulin resistance, diabetes, fatty liver, heart disease, weight gain, obesity, cognitive impairment, dental issues, cellular damage, early aging, kidney damage, metabolic syndrome, and DNA damage are just some of the negative effects from sugar.
Honestly, I’d rather die quickly from snorting and 8-ball then deal with the long term effects from sugar.
I hope this dude listened and will start informing people at the register about the scam Whole Foods is pulling.
I assume none of you fall for this racket Amazon has going on.

Bike 3 Minutes
Rack Delivery
Tall Muscle Clean
Front Squat
Clean Grip OHS
Sots Press
Tall Clean

Run 800 or Row 1k
21 Power Cleans @135/95
21 Burpee Over Bar
Run 400 or Row 500
15 Power Cleans @155/105
15 Burpee Over Bar
Run 200 or Row 250
9 Power Cleans @165/115
9 Burpee Over Bar

Look at this dumbass crap

Has everyone just gone mental?
Fuckin protein pretzels!
I’d love to know what these companies think of people. They must think everyone is retarded.
Let’s just jump on the protein train and sell it to these idiots, they’ll buy whatever package we put the word, “protein” on.
They could put the word, “protein” on a bag of dog shit and sell it.
Look at these ingredients, it’s all chemicals. Dog shit is probably more nutritious than these pretzels.
Does food contain food anymore or is everything just a concoction of chemicals disguised as food.
It’s absolutely ridiculous!
They’ll make a huge fuckin deal out of the poor air quality but they don’t say shit about the poor quality of food they are trying to poison us with.
Makes no fuckin sense.
Who’s gonna eat this shit, kids, that’s who. They are strategically placed at eye level for kids to kill themselves with.
But make sure you put a mask on so you don’t breathe in the smog, morons.

Run 400
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

Every 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6
Increase from last week

“Fran”
21-15-9
Thruster 95/65
Pull up
Choose a weight and modification for the pull up that allows you to move through the whole workout without stopping