Workout:

Perform the complex without dropping the bar every 2 minutes for 16 minutes
1 Power clean
1 Hang squat clean
1 Split jerk
1 Front squat
Increasing weight each round

Metcon:
2 Sets w/ 5 minute rest between
60 Burpees
Starting with and every minute do 3 Power Cleans @165/105
I feel like instead of you learning how to not overeat and just eat the right amount of calories your body needs, you’re stuck on choosing which is the best diet for you.
Is this true?
Stop focusing on the type of diet you’re going to choose but yet focus more on the amount of nutrition you need to lose, gain or maintain. It’s calories, all calories.
You do the Atkins diet or go vegan and still overeat you’re going to gain weight.
Count your calories. It’s so fuckin easy. Just use the app My fitness pal and track your shit!
Stop being fuckin lazy saying, I don’t have time to track. It takes a fuckin minute. You’re not too lazy to drive to the pizzeria but your to lazy to log your food??
Makes no fuckin sense.

Workout:

5 Rounds
Row 500
Run 400
Shoot for under 20 minutes
Use the exercise you are more efficient at to make up time.

Workout:

Deadlift
5 reps @40%
5 reps @50%
3 reps @60%
5 reps @65%
5 reps @65%
5 reps @75%
5+ reps @85-90%
These percentages are off 90% of your max

Metcon:

Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups
20 Push-Ups
30 Air Squats

Workout:

5 Rounds
3 minute Amrap with 2 minute rest
Row 500/400 meters
Wall Balls till the 3 minutes is up.
Get through the row quickly then right to the wall balls till the 3 minutes is done.

Workout:

Back Squat
5 reps @40%
5 reps @50%
3 reps @60%
5 reps @65%
5 reps @65%
5 reps @75%
5+ reps @85-90%
These percentages are off 90% of your max

Metcon:

In teams of two, complete eight (8) rounds each of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – Kettlebell Complex

Ketllebell Complex:
4 Single-Arm Kettlebell Snatches
6 Alternating Reverse Lunges with Kettlebell Overhead
8 Single-Arm Kettlebell Push Presses
(alternate arms each round)
Each partner must complete each station 8 times.
You must rotate stations as a team – so one partner will always be on the bike and one on the Kettlebell.

Has anyone decided to start logging their calorie intake after the email last week?
Shana said she started logging last week. She said it made her aware of the percentages of her macros she was eating.
Since she’s made some changes she lost 4lbs.
Shana has looked awesome since she started in 2007. She’s had two kids and still looks the same she did before the kids.
My point is even if you look great counting your calories makes a big difference. It will open your eyes to not only your exact amount of calories but also you will learn to eyeball the proper amount of food you should be eating.

Workout:

Every 2 minutes for 12 minutes:
Power clean
Hang power clean
Front squat
Increasing weight after each set

Metcon:

35-25-10
Wall Ball
Pull up

Workout:

Thruster
3-3-3-3-3
Every :90
Increasing weight each set
Start moderately heavy.

Metcon:

50-40-30-20-10
Double under
Sit up
Hip Extension

I’ve asked this before and didn’t get much of a response. So, I’ll ask it again.
Who logs all their food in the fitness pal app or another app just like it?
I feel like most of you don’t. Is this the case?
If your goal is to lose weight, how can you possibly do that without knowing how many calories you are eating everyday?
Without knowing you caloric intake you are just spinning in circles.
The only way to drop weight is through food, so you need to take your nutrition seriously or else it will never happen.
If you think there’s a secret there’s not.
No secret at all and if you think Ozempic is the secret, they already have a name for that. It’s called anorexia and it’s not a secret.
Take your nutrition seriously. It’s not difficult to post all your food on the app, it’s just laziness.

Workout:

6 Rounds for Time
Every 4 minutes, complete:
21/16 calorie Assault Bike
9 Devil Presses (2×50/35 lb)

Workout:

5 sets of:
:30 strict supinated pull up or supinated ring rows
1 min rest
:30 dips or push ups

Metcon:

Run 400
5 Rounds
[5 Box jump overs 30/24
7 Toes to bar]
Row 1k
5 Rounds
[5 Box Jump overs
7 Toes to bar]
Run 400

Workout:

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 70-75%

Congratulations!!
Steph and Sean with their new addition.
Not entirely coincidental they named their little girl after two girls named wods so we should probably do both today.

“Isabel”
30 Snatch (power or squat) for time
4 Min rest
“Grace”
30 Clean and Jerk (power or squat) for time
The weight is 135/95. This doesn’t mean you have to do the Rx weight.
I would rather you chose a weight based on finishing each 30 reps in less than 4-5 minutes.