DEADLIFT
3-3-3-3-3-3-3
EVERY 75 SECONDS PERFORM 3 REPS
@80-85%

WORKOUT:

21-15-9
THRUSTER @95/65
C2B PULL UP

CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!

3 HANG POWER CLEANS
2 FRONT SQUAT
1 JERK
COMPLETE 5 SETS OF THIS COMPLEX, EVERY 90 SECONDS
***DO NOT TURN THE JERK INTO A THRUSTER, SEPERATE FRONT SQUAT AND THE JERK.***

7 ROUNDS
7 DEVIL’S PRESS (50s/35s) (IT’S A BURPEE HOLDING DB OR KB, INTO A SWING OVERHEAD WHEN YOU STAND UP)
49 DOUBLE UNDERS
***WHEN DOING THE BURPEE PORTION OF THE DEVIL’S PRESS, DO NOT, DO NOT, DO NOT LET YOUR HIPS FALL TO THE FLOOR AND OVEREXTEND YOUR SPINE!!! GO DOWN IN THE BURPEE KEEPING YOUR SPINE IN A NEUTRAL POSITION

*12 MIN TIME CAP

I DIDN’T GET MANY RESPONSES REGARDING THE “FAT ASS WEIGHT LOSS CONTEST”.
ISN’T EVERYONE GOING TO BE INVOLVED? AM I THE ONLY ONE WITH A FAT ASS? DOES EVERYONE NOT NEED THE MOTIVATION OF A CONTEST TO GET YOU MOVING?
MAYBE EVERYONE WAS ABLE TO CURB THEIR APPETITE WHEN YOU WERE AT HOME ALL THIS TIME?
DAMN, YOU ARE ALL FULL OF SUCH WILL POWER.
NOW, LET’S STOP BEING SILLY AND GET EVERYONE INVOLVED.

POWER CLEAN
2-2-2-2-2-2-2
2 REPS EVERY 75 SECONDS

2K ROW
150 KB SWINGS @55/35 (IF YOU CAN USE THE 70/55, USE IT)
DO NOT JUST SWING THE KETTLEBELL, MAKE SURE YOU KEEP YOUR CORE TIGHT AND YOU DRIVE THE BELL USING YOUR ASS!
EVERY REP SHOULD BE HARD, SQUEEZE YOUR ASS AND QUADS EACH REP!

WE’RE STARTING A FAT LOSS CONTEST ON MONDAY AUGUST 10TH.
DUE TO THE THING THAT’S GOING AROUND I DON’T THINK TOO MANY PEOPLE WILL WANT TO GET INTO THE POOL TO TAKE THEIR FAT PERCENTAGE.
SO WE’LL BE USING BEFORE AND AFTER PICS AND WEIGHT LOSS TO DECIDE THE WINNER.
IF YOU ARE INTERESTED IN JOINING, WHICH SHOULD BE EVERY MEMBER.
PLEASE TAKE YOUR BEFORE PICS AND YOU NEED TO WEIGH YOURSELF AT THE GYM IN FRONT OF ME TO PARTICIPATE.
WEAR THE SAME CLOTHES IN THE BEFORE AND AFTER PICS, IN THE SAME ROOM WITH THE SAME LIGHT.
KEEP YOUR PICS TILL WE ARE DONE IN TWO MONTHS FROM NOW.
THE CONTEST WILL END FRIDAY, OCTOBER 2ND.

IF YOU NEED ASSISTANCE WITH YOUR DIET ASK ME, OR YOU CAN DO WHAT I’VE BEEN SAYING FOR 13 YEARS. EAT MEAT, EGGS, VEGGIES, HEALTHY FATS, NO SUGAR AND NO CRAPPY STARCHES AND COUNT YOUR CALORIES ON MY FITNESS PAL OR WHATEVER YOU USE TO COUNT YOUR CALORIES.

BACK SQUAT
PERFORM 3 DROP SETS
START WITH 75% TILL FAILURE
IMMEDIATELY DROP THE WEIGHT AND PERFORM ANOTHER SET TILL FAILURE THEN DROP THE WEIGHT AGAIN TILL FAILURE.
THAT’S ONE SET, PERFORM 3.

WORKOUT:

3 RDS
RUN 800
50 GHD SIT UPS
50 HIP EXTENSIONS

I REALLY NEED YOU GUYS TO MAKE SURE YOU CLEAN EVERYTHING YOU USE AND PUT EVERYTHING BACK TO WHERE YOU TOOK IT FROM.
THAT WOULD BE TERRIFIC, THANK YOU FOR THAT.

I THINK WE SHOULD DO A FAT LOSS CONTEST.
SOMETHING LIKE WE DID LAST TIME WITH PRE AND POST PICTURES
GET EVERYONE’S FAT ASS BACK IN SHAPE AFTER BEING HOME FOR SO LONG.
HOW’S THIS SOUND TO EVERYONE.
I’LL COME UP WITH IRRESISTIBLE PRIZES!

WORKOUT:

RUN 1 MILE
ROW 2,000 METERS
50 FRONT SQUATS @BODYWEIGHT
ROW 2,000 METERS
RUN 1 MILE

For Time:
21-15-9
Overhead Squat (95/65)
Burpee over Bar (not facing the bar)
* 10 minute time cap *

Rest 5 Minutes

Metcon (Time)

For Time:
21-15-9
Overhead Squat (95/65)
Burpee over Bar (not facing the bar)
* 10 minute time cap *

POWER CLEAN
7 X 2
2 REPS EVERY MINUTE

Metcon (8 Rounds for time)

EVERY 2 MIN  (8 rounds)
12 DEADLIFTS  (135/95)
9   HANG POWER CLEANS  (135/95)
6   SHOULDER TO OVERHEAD  (135/95)

GOAL IS UNBROKEN SETS

LUNGE
50 FEET, THE LENGTH OF THE RIG (ONE WAY)
DO NOT USE THE SAME WEIGHT YOU WOULD NORMALLY USE, THIS IS CONSIDERED A LIFT.
TRY AND USE A WEIGHT THAT ALLOWS YOU TO STRUGGLE TO FINISH THE 50 FEET.
MEN @ TWO 70LB KETTLEBELLS OR DUMBBELLS, WOMEN @ TWO 55LB

WORKOUT:

50-40-30-20-10
BIKE OR ROW FOR CALORIES
WALL BALL @20/14

DEADLIFT
7 X 2 @75-85%
2 REPS EVERY 75 SECONDS

5 SETS
NEW SET EVERY 5 MINUTES
20/15 CAL ROW
200M RUN
10 POWER CLEANS (135/95)

BACK SQUAT
7 X 2
2 @85% EVERY 90 SECONDS
IF YOU DON’T GO 85%
DO 5 REPS EVERY 90 SECONDS

12 min Amrap
5-10-15-20-25-30
TOES TO BAR
THRUSTERS (95/65)