Workout:

Teams of 2 complete 100 reps of the complex:
Run 400
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back rack Lunge (1 Lunge ea. leg)
1 Push Press
Here’s how it works.
One partner runs 400 while the other partner completes as many reps of the complex as they can until the partner running returns, then they switch places and the other partner runs.
Keep alternating until 100 reps of the complex are complete.

Hours for July 4th
9 and 10 am

Workout:

5 sets each exercise
10 Single Leg RDL 53/35 (10 reps ea.)
10 Seated straight leg hip raise over KB (10 reps ea.)

5 Rounds
Row 500
Run 400

Workout:

30 Minute EMOM
1. Run 200
2. 5 Power Snatch @115/75
3. 5 Box Jumps @30/24
4. 5 Power Clean @115/75
5. Ski 200/150
6. 20 Push Ups

July 4th Hours:
9 and 10 am

Workout:

10 Min EMOM
Odd Min: Bench Press 5 reps @70%
Even Min: DB Pullovers 10 reps

800 Meter Run
21 Dumbbell Thrusters 40/25
21 Strict Pull-Ups
15 Dumbbell Thrusters
15 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
800 Meter Run

Workout:

Back Squat 30 reps
Increase by 10 lbs from last week

50-40-30-20-10
Double Under
Swings 70/44
Sit up

I hear the kids went off to camp this weekend. Does that mean you start eating shit and drinking?
That’s terrible, you should have been drinking the whole time.
The food thing I don’t get, everyone says it’s the BBQ’s in the Summer that throw them off, that’s ridiculous just eat meat and drink it’s so simple and if you’re going to a BBQ that doesn’t serve meat and only meat you should cause a ruckus.
You should make a goal to lose weight during the time the kids are away. Instead of being chubby when you pick them up, be leaner!
The kids will love you for it. In fact it would be great if your kids didn’t recognize you when you picked them up.
So, do your kids a favor and drop some lbs. before they return.

Workout:

10 Min EMOM
1-5: 2 Hang Power Snatch
6-10: 1 Power Snatch + 1 OHS

21-15-9
Power Clean 135/95
Ring Dip or Bar Dip
Burpee

Workout:

4 Rounds For Total Reps

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

Workout:

Turkish Get-up
Work up to a heavy get-up

3 Rounds
Run 800
50 GHD Sit ups
50 GHD Hip extensions
I know, it’s hot out. Don’t bitch about it just run.
I also know that most of you cannot and should not be doing 150 GHD Sit ups which is totally fine, just modify the exercise with Sit ups, crunches, V-ups or a combination of the three.

Workout:

10 Min EMOM
Odd Min: Bench Press 6-10 reps
Even Min: Rear Delt DB Flyes 10-15 reps

Every 4 minutes for (20) minutes:
35 Double Unders
10 Power Cleans @135/95
10 Burpee over Bar

Workout:

Back Squat
30 reps @50%

16 Min Amrap
8 Dumbbell snatches, arm 1
8 Overhead walking-lunge steps, arm 1
8 Dumbbell snatches, arm 2
8 Overhead walking-lunge steps, arm 2
20 Mountain climbers

I was having a conversation with two women outside the gym. We were talking about training, lifting to be specific, they had mentioned they didn’t want to try Crossfit because of the heavy lifting we do and they didn’t want to get bulky.
This reminded me of this post from August:

[There’s still women out there who think they are weak simply because they are women.
This is fuckin insane!
I never understood that, feeling like you can’t lift heavy weights cause you’re a female, and God Forbid you get bulky.
Drives me fuckin nuts
Bulky? You get bulky from eating cheesecake and Starbucks with extra squirts, not from lifting weights.
Lifting weights gets you strong, when you’re strong everything in life is easier.
It’s crazy that this is still a thing.
You got women taking sculpting classes, yet eating shit that makes them look soft and smooth. That makes absolutely no sense at all.
How the fuck can someone look sculpted while eating shit and doing nothing to build muscle? A Pilates class?
This is very simple, very, very fuckin simple.
You eat meat, chicken, fish, eggs and green veggies and you’ll look sculpted even if you do no exercise at all.
Instead of doing the simple thing people would rather take a drug that not only melts fat away, but all your muscle as well.
This is fuckin crazy, so fucking crazy.
Do you know how difficult it is to build muscle, especially at an older age?
Easy, easy, easy, this is what people look for, easy. This is not good, not good at all,
I’m not saying there is no use for Ozempic.
I have no problem if you are using it as a kickstart to get going while working out and eating well, but to just take it and do nothing?
That’s just ridiculous. Is this what it is, I’ll do anything I can to look skinny no matter the cost?
This can’t be it.]

I can’t believe women still feel like lifting weights will make them bulky. Even with all the information out there this is still a thing.
What’s it going to take to change the minds of women?
It was the fitness magazines that created this false concept, you would think the internet would have changed the belief of this misinformation.
I don’t get it. What about when you try to lift a heavy bag of groceries and it’s too heavy for you, or do you just fuckin Uber your groceries? That’s a good thing?
Michele was telling me the other day when she brings the groceries into the house she carries as much as she can, a case of water under one arm and two bags in the other arm. She fuckin deadlifted 225 lbs for 6 sets of 2 the other day! That’s fuckin incredible! Guess what? She ain’t bulky at all!
Fuckin bulky, get the fuck outta here with this bulky bullshit, so fuckin stupid.
As far as the Ozempic part of the post I still feel the same, it’s great way to kickstart your fitness goal.
I did hear that the food industry has lost 3 billion dollars since these GLP 1’s have come out.
That’s pretty funny. I’m surprised there’s still so many fast food places.