COMPLETE 1 SET OF:
1 POWER CLEAN
1 SQUAT CLEAN INTO THRUSTER
1 FRONT SQUAT
EVERY 90 SECONDS FOR 7 SETS TOTAL

12 MIN AMRAP
3 HANDSTAND PUSH UPS
8 SWINGS @70/55
24 DOUBLE UNDERS

METCON:

100 DOUBLE UNDERS
RUN 800
50 WALL BALL
50 STIFF LEG DEADLIFT
50 GHD SIT UPS
50 PULL UPS
50 PUSH UPS
RUN 800
100 DOUBLE UNDERS

IT’S FRIDAY!
YOU GUYS HAVE BEEN EATING WELL FOR TWO WEEKS, WOOHOO!
I MEAN, YA KNOW IF YOU ACTUALLY STARTED EATING WELL.
BUT EVEN IF YOU DIDN’T KNOW YOU CAN LEARN FROM THIS AND SAY TO YOURSELF, “DAMN I’M SUCH A FAT FUCK. I COULDA STARTED EATING BETTER 2 WEEKS AGO AND I WOULDA BEEN OFF AND RUNNING! I’M SUCH A FAT BASTARD!”

LISTEN MAN, NOTHING EVER CHANGES UNLESS YOU CHANGE IT.
SO IF YOU KEEP SITTING THERE SAYING YOU’RE GOING TO START EATING BETTER SOON AS THIS HAPPENS OR SOON AS THAT HAPPENS.
WELL, SHIT AIN’T GONNA HAPPEN UNLESS YOU MAKE IT HAPPEN.
IS THE TASTE OF FOOD REALLY THAT MUCH BETTER THAN LOOKING AWESOME?

JUST DO IT MAN!
YOU JUST GOTTA GET INTO THE HABIT OF EATING WELL AND THAT’S IT THEN IT’S A GOOD HABIT INSTEAD OF ALL THE SHITTY HABITS WE HAVE.

RUN 1 MILE
FOR A P.R.
BE SURE TO TIME YOURSELF

METCON:

CALORIES ON THE BIKE
5-10-15-20-25
DEVILS PRESS
25-20-15-10-5

LIFT:

BENCH PRESS
7 X 3 @70-75%
EMOM

WORKOUT:

For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

SCALED:

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

Time cap: 20 minutes

BACK SQUAT
10 X 10
DO THIS EITHER WITH A PARTNER OR IF YOU ARE WITH YOURSELF USE THE CLOCK.
YOUR “ONLY” REST IS WHEN YOUR PARTNER DOES HIS/HER 10 REPS, ONCE YOUR PARTNER GOES YOU DO YOURS AND SO ON.
IF YOU DON’T HAVE A PARTNER USE THE SAME AMOUNT OF TIME IT TAKES TO DO YOUR 10 REPS AS A REST THEN REPEAT.

METCON:

54-42-30-18
DOUBLE UNDERS
27-21-15-9
KETTLEBELL SWINGS @70/55

CAN YOU SMELL WHAT THE ROCK IS COOOOOOKINGGGGG!!!!
WELL, I CAN BECAUSE ON OUR FIRST OFFICIAL DAY BACK AT THE GYM (CORONA FREE, YA KNOW CAUSE HE SAID SO) THE BRO-WOD MYSTERY HAS BEEN SOLVED!
WE GOTCHA! HAVEN’T FOUND THE MISSING ROWERS YET BUT, WE GOT THE BROWOD ANONYMOUS DUDE!
OUR VERY OWN AMATEUR JOSH “THE ROCK” DARDASHIAN!
DIDN’T THINK I WOULD CATCH YA DID YA!
WELL, THIS IS A LESSON FOR THE EQUIPMENT THIEVES.
WE’LL BE COMING FOR YA!

BIKE FOR CALORIES
20 SECONDS ON/ 10 SECONDS OFF FOR 8 ROUNDS
TOTAL CALORIES

27-21-15-9
POWER CLEANS @135/95
RING DIPS
MODIFICATION: a. Bar Dips
b. Bench Dips
c. Strict Push Ups

AS I WENT OVER IN THE EMAIL FROM THE OTHER DAY, KEEP TRAINING THE USUAL TIME YOU NORMALLY TRAIN. WE WILL NOT BE STARTING CLASSES THIS WEEK, I’LL BE THERE TO SEE EVERYONE AND THEN DECIDE WHAT WE’LL BE DOING MOVING FORWARD.
I KNOW ONE THING I’LL NEVER DO AGAIN…

I KNOW ALL THIS STUFF GOING ON ISN’T EFFECTING YOUR DIET RIGHT!
EVERYONE IS STILL GOING STRONG!
GREAT TO HEAR.
DON’T LET SILLY THINGS GET IN THE WAY OF YOUR FITNESS GOALS.
SPEAKING OF FITNESS GOALS; HAS EVERYONE MET THEIR GOALS FROM THE PAST?
I MEAN I’M SURE MOST OF US HAVE FITNESS GOALS WHERE WE WANT TO GET TO A CERTAIN BODY FAT %.
SO, NOW IS THE TIME. IT’S BEEN TOO LONG AND YOU MET EVERY OTHER GOAL, FAMILY, KIDS, JOB, ETC…
NOW DIET FOR 3 MONTHS AND LOOK FUCKING AWESOME SO YOU CAN SCRATCH THAT OFF YOUR LIST.

—–COMPLETE 1 ROUND OF THIS COMPLEX EVERY 90 SECONDS
5 CLEAN GRIP DEADLIFTS
3 MID HANG CLEAN PULLS
1 MID HANG SQUAT CLEAN

*INCREASE THE WEIGHT DURING WARM UP SETS THEN COMPLETE
6 ROUNDS TOTAL WITH THE SAME WEIGHT*—–

METCON (AMRAP- ROUNDS AND REPS)
20:00 AMRAP:

1. 10 STRICT HANDSTAND PUSH UPS
MODIFICATION: a. KIPPING HSPU
b. SHOULDER PRESSES WITH BARBELL
c. HSPU OFF A BOX
2. 15 BOX JUMP OVERS (24/20)
MODIFICATION: a. LOWER THE HEIGHT
b. NO JUMP OVER/ JUST JUMP ON
c. STEP UPS
3. 20/15 CALORIE ROW
MODIFICATION: a. LOWER THE CALORIES

4. 75 Double Under
MODIFICATION: a. First I would like to say, if you don’t have your double under after all this time you had to practice with no excuses I just don’t know what to say anymore.
b. To embellish on “a”, how do you not have them!!
You’ve had 5 months to work on them and no excuse as if you were too busy! There was nothing to do!
C’mon man!
c. Anyways you can do singles in the corner by yourself and pretend everyone is laughing at you cause your pants fell down while you were doing singles cause you were to lazy to practice your double unders.

HOW IS EVERYONE DOING WITH THEIR EATING, OR SHOULD I SAY, IS ANYONE TRYING TO EAT WELL?
WAS THERE ONLY ME AND JARRED THAT STARTED 2 WEEKS AGO?
I KNOW, IT’S NOT EASY TO EAT WELL.
THERE’S SO MUCH SHIT OUT THERE THAT TASTES GOOD BUT KILLS YOUR BODY.

THINK ABOUT IT, IF QUALITY FOOD HAS THE POWER TO STOP DISEASE.
IMAGINE WHAT CRAPPY FOOD HAS THE POWER TO DO TO YOUR BODY.
UNFORTUNATELY WHEN YOU EAT SHIT YOU PUT YOUR BODY IN A STATE WHERE NOW IT HAS TO BATTLE THE INFLAMMATION CAUSED BY THE SHITTY FOOD YOU JUST ATE.
INSTEAD OF EATING WELL ALL DAY AND NIGHT WHERE NOW YOUR BODY WILL BE ABLE TO KEEP A SMOOTH CONSTANT STATE OF HOMEOSTASIS IN WHICH YOUR BODY CAN DO WHAT IT NEEDS TO, RECOVER, BUILD MUSCLE, GROW ETC…

EVERY TIME YOU EAT SHIT YOUR BODY HAS TO NOW FIGHT, THERE’S ONLY SO MUCH YOUR BODY CAN FIGHT.
THAT’S WHY WHEN YOU EAT WELL YOUR SKIN LOOKS GREAT, YOUR NAILS AND HAIR GROW FASTER, YOU FEEL BETTER, YOU SLEEP BETTER AND LOOK BETTER. THAT’S BECAUSE YOUR BODY CAN FUNCTION WITH NO INTERRUPTION.

DON’T BE A DICK TO YOUR BODY ANYMORE.
GET INTO A GOOD HABIT OF EATING WELL AND KEEPING TRACK OF YOUR FOODS AND IT WILL THEN BECOME NORMAL FOR YOU EVERYDAY.
OR YOU CAN KEEP EATING SHIT AND IGNORE EVERY WORD I SPEAK.

IF YOU ARE WONDERING IF I’M TALKING TO YOU OR SOMEONE ELSE, IT’S YOU, I’M TALKING TO YOU!
IF YOU DON’T THINK YOUR EAT SHITTY JUST KEEP TRACK ON MY FITNESS PAL FOR A WEEK AND PUT IN EVERY THING YOU EAT. BE HONEST AND LEAVE NOTHING OUT.

IF YOU ARE WONDERING HOW TO GET A GREAT BODY, IT’S NOT THE TRAINING. IT’S WHAT YOU EAT.
I’VE SEEN PEOPLE THAT DONT TRAIN VERY HARD AT ALL BUT EAT PERFECT AND WE WOULD ALL WANT TO LOOK LIKE THEY DO.
LOOKING GOOD, FEELING GREAT, AND PERFORMING WELL IS ALL ABOUT EATING.
YES, YOU NEED TO TRAIN BUT EATING IS 99.9% OF HOW YOU LOOK AND FEEL.
I HATE TO SAY THIS, WELL… CAUSE, YA KNOW. I OWN THE GYM.
BUT I WANT YOU GUYS TO UNDERSTAND HOW IMPORTANT EATING WELL IS AS COMPARED TO TRAINING.

***WHY WON’T YOU JUST DO IT?
DO YOU EVER FEEL BAD THAT I HAVE TO SAY IT OVER AND OVER AGAIN?
DO YOU EVER JUST SAY “YA KNOW WHAT I’M GONNA TRY THIS IF NOT ANYTHING OTHER THAN JUST TO MAKE CHRIS HAPPY.
WELL, I’LL KEEP TRYING.

RUN 1 MILE
25 BURPEE BOX JUMPS @24/20
5 SQUAT CLEAN @275/165
25 BURPEE BOX JUMPS @24/20
ROW 2,000 METERS

YOU’RE SITTING THERE WATCHING T.V., SINKING IN TO YOUR COMFORTABLE LOUNGE CHAIR, LIFTING YOUR FEET UP TO RELAX AFTER DINNER AND ENJOY SOME MILK AND OREO’S!!
I KNOW, I BEEN THERE. I MEAN, WHO DOESN’T LOVE OREO’S RIGHT!

WELL, YA GOTTA STOP THAT SHIT RIGHT AWAY. THAT’S THE KINDA SHIT THAT GETS YA ASS HANGING BELOW YOUR UNDERWEAR AND YOUR BELLY BLOCKING THE VIEW OR YOUR PRIVATE PARTS!

THIS IS BAD BEHAVIOR, YOU’RE NOT HUNGRY, YOU’RE NOT HAVING A LOW BLOOD SUGAR EPISODE! IT’S PURELY A BAD HABIT.
YA KNOW HOW YA BREAK IT? THE SAME FUCKING WAY YOU STARTED IT, YA MADE IT A PATTERN. NOW REVERSE IT. WHEN YOUR MIND SAYS SIT DOWN RELAX AND HAVE A SLEEVE OR OREO’S YOU SIT DOWN RELAX AND HAVE A PIZZA PIE. THAT’LL SPEED UP THE WEIGHT LOSS PLAN.
NO, SERIOUSLY YOU HAVE TO REPLACE THE OREO’S WITH SOMETHING HEALTHY OR JUST NOT EAT AT ALL.

MY POINT BEING, IT’S JUST A HABIT THAT CAN EASILY BE BROKEN IF YOU PUT YOUR MIND TO IT.

BENCH PRESS
5-5-5-3-3-3
5 REPS EVERY 90 SECONDS @70%
3 REPS EVERY 90 SECONDS @85%

METCON

27-21-15-9
BIKE FOR CAL
BOX JUMP (30/24)
KETTLEBELL SWINGS (70/53)
*Women Cals. 21-15-10-6

I’M GETTING THE FEELING THE PEOPLE WHO TOOK THE EQUIPMENT ARE THE SAME PEOPLE WHO ARE IGNORING MY NUTRITION EMAILS. WOULD YOU SAY I AM ACCURATE ON THIS MATTER?
DID EVERYONE UNSUBSCRIBE FROM MY ONSLAUGHT OF EMAILS?

AM I REALLY GOING TO HAVE TO LOOK ON THE CAMERAS FOR WHO TOOK WHAT EQUIPMENT?
ALSO, AM I REALLY GOING TO HAVE TO MAKE ANOTHER HOW TO VIDEO ABOUT “HOW TO TAKE A PAPER TOWEL FROM THE ROLL”?

C’MON, HAVE A HEART, HOW ABOUT WE RETURN THE EQUIPMENT AND CALL IT EVEN.
WHAT THIS MEANS IS, IF YOU HAVE EQUIPMENT FROM THE GYM, RETURN IT TO THE GYM.
THANK YOU

POWER CLEAN
2-2-2-2-2
2 REPS EVERY 90 SECONDS
@85%

METCON (5 ROUNDS FOR TIME)

5 SETS (1 SET EVERY 3:00)
6 POWER SNATCH 135/95
10 BURPEE OVER BAR
6 CLEAN AND JERK 135/95