Every 3 Minutes (4) Sets
Shoulder Press x 5
DB Side Lateral x 10-12
Front Plate Raise x 10-12

Every 3 Minutes (4) Sets
Barbell Curl x 6-8
DB Curl x 6-8
Reverse Barbell Curl x 6-8

Every 5 Minutes (4) Rounds
Run 200
DB Walking Lunges x 12 @50/35
Power Clean x 7 @135/95
Front Squat x 7 @135/95

6 Min Amrap
Run 200
Mountain Climbers (30 seconds)

Rest 2 Minutes

6 Min Amrap
Bike 12/8 Cals
Ab Wheel Rollout (30 seconds)

Rest 2 Minutes

6 Min Amrap
Ski 250/175
Plank (30 seconds)

Rest 2 Minutes

6 Min Amrap
Row 250/175
Heal Taps (30 seconds)

Rest 2 Minutes

6 Min Amrap
Farmers Carry 70/53 x 100 yards
Russian Twists 35/25 lb (30 seconds)

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Every 3 Minutes (4) Sets
Deadlift x 6
Barbell Row x 8
DB Shrugs x 8

Every 3 Minutes (4) Sets
Chin Up x 8
Hip Extension x 12
Single-Leg Glute Bridge x 6 ea. (3 second hold)

3 Rounds
Run 400
30 Wall Balls
20 Swings
10 T2B

Every 2 Minutes (4) Sets
Incline Barbell Press x 8
Incline DB Flyes x 8
DB Pullover x 8

Every 2 Minutes (3) Sets
Dips x 8
DB Skull Crushers x 8-10
DB Tricep Kickbacks x 8-10

Every 4 Minutes (4) Sets
Run 200 or Ski 250
10 Hang Power Cleans @115/75
10 Burpee over Bar

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

Back Squat
20 Consecutive Reps @55% 1RM

Every 2 Minutes (5) Sets:
DB Bulgarian Split Squat 6 ea.
Double DB RDL 6 ea.
DB Lateral Lunge 6 ea.

Every 3 minutes for 15 minutes (5 sets)
50 Double Unders or Run 200
7 Devil’s Press 50/35

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“Helen”
3 Rounds For Time
Run 400
21 Swings 53/35
12 Pull ups
(Modify the workout so that you can finish in 7-10 Minutes)

Rest 7 Minutes

“Grettel”
10 Rounds For Time
3 Clean & Jerks 95/65
3 Burpee over Bar
(Modify the workout so that you can finish in 7-10 Minutes)

Rest 7 Minutes

“Elizabeth”
21-15-9
Clean 135/95
Ring Dip
(Modify the workout so that you can finish in 4-7 Minutes)

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Did you see that Procter & Gamble is buying the vitamin company Thorne for $3.8 billion?

Its reason for buying it is to expand its presence in premium, personalized health and “Medicine 3.0,” so they say.

The real reason for buying it: GLP-1 medications (like Ozempic and Wegovy) frequently cause rapid weight loss that includes a substantial loss of lean muscle mass, as well as gastrointestinal side effects. Supplement companies are rushing to capture this market. For instance, Thorne’s core portfolio—which features premium whey protein, amino acids, creatine, and gut health probiotics—perfectly aligns with what doctors recommend to prevent muscle wasting and support digestion while on these drugs.

So, Big Food has manipulated society into eating unhealthy foods with all the advertising and manipulative tactics.

Everyone eats crap, becomes obese, gets sick and diseased, and ends up on medication.

The pharmaceutical companies create a drug which forces people to stop eating food by stopping digestion, which causes a slew of other problems. Then, instead of the doctors saying, “YOU NEED TO EAT WELL AND EXERCISE,” they just tell them to take the shot instead of actually putting some effort into fixing the problem.

Then the doctors tell the emaciated, muscleless patients to start taking handfuls of vitamins to counteract the side effects of the GLP instead of just saying, “You need to eat well, period—no ifs, ands, or buts about it.” And then the pharmaceutical companies just buy up the vitamin companies so as to capitalize on the misfortune of the people—misfortune which they created in the first place.

“Everyone is a fuckin’ puppet, and that’s exactly how they want us—like we just wheeled ourselves out of a concentration camp, holding our shit-filled colostomy bags, hooked up to an oxygen tank on the back of the chair, still eating shit, taking the shot, and not exercising. But as long as we take our vitamins!”

“Miko’s Triangle”

10 Rounds 4 Minute EMOM

Minute 1: Bike Max Calories
Minute 2: Row Max Calories
Minute 3: Ski Max Calories
Minute 4: Rest

These workouts are meant to be done at a fast pace. Each workout should take no more than 5 minutes. If the weight is too heavy to keep moving, reduce it so you can complete the reps consecutively while maintaining proper form.

“Fran”
21-15-9
Thruster 95/65
Pull up

Rest 7 Minutes

“Diane”
21-15-9
Deadlift 225/155
HSPU
[Modify the HSPU with Seated DB Shoulder Press]

Rest 7 Minutes

“Annie”
50-40-30-20-10
Double Under
Sit up

If you don’t have your double unders yet, just curl up in the corner in the fetal position and suck your thumb in shame while everyone else does them.
They’re really not that difficult to attain.
You’re literally just jumping several inches in the air and turning your wrists twice as fast as a single under

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

Back Squat
20 Consecutive Reps @65% last weeks weight

It’s Girl’s Wod Week!
We’ll be doing a Girl’s named Workout for each day of the week.
I’ll be posting the workout as Rx.
This does not mean you HAVE to do the workout as Rx.
You can and should modify the workout for your benefit.

Today’s workout is:
KELLY!
5 Rounds
Run 400
30 Box Jumps 24/20
30 Wall Ball 20/14

Now some of you may be thinking, I can’t do 5 Rounds of anything, let alone what this nonsense says!
That’s ok, you can modify the movement or just cut down the Reps and or Sets
Maybe you can do 5 Rounds of 10 or 20 reps each, or maybe 10 Rounds of a 200 Run and 15 reps of each.
You can do whatever you desire, JUST DO IT.

LISTEN TO ME, I KNOW WHAT I’M TALKING ABOUT.
I’M THE DALI LAMA!
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Run 400
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 :90 x (5) Sets:
5 Deadlift
10 DB Weighted Walking Lunge

10 Min EMOM
2 Power Clean & Jerk
Increase every other minute

7 Rounds
5 Front Squat
10 Swings
10 Burpee
Rest 1 Minute