LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM FRIDAY

THERE’S THREE WEEKS LEFT OF THIS NIGHTMARE.
TRY AND GET THE MOST OUT OF IT AND MAKE SURE YOU DO ALL 20 REPS PERFECTLY

WORKOUT:

12 MIN AMRAP
7  BURPEE BOX JUMPS @24/20
7  HANG POWER CLEANS @135/95
7  TOES TO BAR

THIS SATURDAY THE 29TH IS THE PARTY IF YOU ARE COMING TO THE PARTY HERE’S WHAT YOU CAN BRING
IF YOUR LAST NAME STARTS BETWEEN THE LETTER A TILL M BRING ALCOHOL, IF YOUR NAME START WITH THE LETTER N TILL Z YOU CAN BRING SOME KIND OF DESSERT.
THE PARTY STARTS AT 4PM SEE YA THERE.

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY AND HOPE FOR THE BEST
THIS SHOULD BE EXTREMELY HARD BY NOW, IT SHOULD BE TAKING EVERYTHING YOU GOT TO COMPLETE THESE 20 REPS
SO, GOOD LUCK

WORKOUT:

RUN 400
21 POWER SNATCH @115/75
7 MUSCLE UPS
RUN 400
15 POWER SNATCH
7 MUSCLE UPS
RUN 400
9 POWER SNATCH
7 MUSCLE UPS

LIFT:

BENCH PRESS
3 REP EMOM
8 MINUTES TOTAL

WORKOUT:

20 MIN AMRAP
WITH A PARTNER (I GO, YOU GO)
DOUBLE KETTELBELL SWINGS 10 REPS
DOUBLE KETTLEBELL CLEANS 8 REPS
DOUBLE KETTLEBELL THRUSTERS 6 REPS
ALTERNATE AFTER EVERY SET

LIFT:

WALKING LUNGES 200 METERS
WITH DUMBBELLS
WALKING FROM THE FRONT OF THE BUILDING TO THE FENCE AND BACK CARRYING TWO HEAVY DUMBBELLS
AS HEAVY AS POSSIBLE!

WORKOUT:

AMRAP IN 20 MINUTES
7    DEADLIFTS @275/165
10  PUSH UPS
15   BOX JUMP OVERS @WHATEVER THE HELL YOU CAN JUMP OVER!

LIFT:

HEAVY POWER CLEANS!

2 REP EMOM
2 HEAVY POWER CLEANS EVERY MINUTE FOR 10 MINUTES
WARM UP BEFORE WE START THE 10 MINUTES AS TO GET IN 10 WORK SETS

WORKOUT:

A.F.A.P!
1 MILE RUN
2K ROW
1 MILE RUN

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM THURSDAY
BY NOW THIS SHOULD BE HORRIBLE, WHEN YOU HAVE DESTROYED YOURSELF GETTING THROUGH THE 20 REPS I SHOULD BE SEEING YOU FALL ON THE FLOOR WISHING YOU WERE SOMEONE ELSE AT THAT MOMENT IN TIME.
THERE’S NO WAY YOU SHOULD BE WALKING AWAY READY TO GET STARTED ON THE WOD.
THIS PROGRAM REALLY WORKS BUT YOU HAVE TO DO IT CORRECTLY WHICH MEANS ADDING WEIGHT AND FORCING YOURSELF TO GET THROUGH THE 20 REPS.

WORKOUT:

15 MIN AMRAP

DOUBLE UNDERS 50 REPS
HANDSTAND WALK 50 FEET
SWINGS  50 REPS @55/35  (50 REPS @55 OR 35 IF DONE CORRECTLY SHOULD BE EXHAUSTED, SQUEEZING YOUR ASS AND QUADS IS A MUST!  GETTING THE KETTLEBELL TO MOVE WITH YOUR POSTERIOR CHAIN IS IMPORTANT AND SAFE!)

LIFT:

BENCH PRESS
5 REP EMOM FOR 4 MIN@ LIGHT WEIGHT
3 REP EMOM FOR 4 MIN@ MED WEIGHT
2 REP EMOM FOR 4 MIN@ HEAVY WEIGHT

WORKOUT:

100-80-60-40-20
CAL ASSAULT BIKE
GHD’s

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

15 MIN AMRAP
12 POWER CLEANS  (95/65)
12 BOX JUMP OVERS  (24/20)
12 PUSH UPS

FOR TIME:

100 METER FARMERS CARRY  (70/55)
25 SWINGS @70/55)
15 KNEES TO ELBOWS
400 METER RUN
100 METER WAITERS WALK (55/35)  (KEEP YOUR CORE SUPER TIGHT WITH THE WEIGHT OVER HEAD)
25 SWINGS @70/55)
15 KNEES TO ELBOWS
400 METER RUN
100 METER FRONT RACK CARRY  (70/55) (KEEP YOUR CORE SUPER TIGHT WITH THE RACK POSITION)
25 SWINGS @70/55
15 KNEES TO ELBOWS
400 METER RUN

THIS TOO HAS BEEN REVISITED QUITE OFTEN, HOWEVER THIS DEFINITELY NEEDS TO BE BROUGHT BACK TO LIFE.
THIS SUBJECT OF WHY WE NEED TO COMPLETE FULL RANGE OF MOTION WILL NEVER DIE.
FOR SOME REASON WE HAVE TROUBLE PERFECTING THIS ONE.
I BELEIVE THE CLOCK IS AT FAULT FOR THIS PROBLEM WE HAVE, I TOO HAVE BEEN SEEN GLANCING AT THE CLOCK DURING A WORKOUT TO SEE HOW FAR BEHIND I AM SO I GET IT.
BUT, IF YOU LET THE MOST IMPORTANT PART OF THE WORKOUT END UP BEING HOW FAST YOU GO AND NOT HOW WELL YOU DO THE WORKOUT YOU’RE NEVER GOING TO GET THE MOST OUT OF THE WORKOUT.
RANGE OF MOTION HAS SOME BENEFITS BESIDES JUST IMPRESSING ME!
BESIDES HEALTHY JOINTS, INCREASED FLEXIBILITY, REDUCTION IN INJURY, AND MORE MUSCULAR DEVELOPMENT ARE AMONG THE BENEFITS FROM COMPLETING FULL RANGE OF MOTION EXERCISES.
SO MAKE SURE YOU TAKE YOUR TIME TO DO THE FULL RANGE AND STOP CUTTING THE MOVEMENTS SHORT.
NOBODY LIKES ANYTHING CUT SHORT!

LIFT:

SQUAT CLEAN
2 REP EMOM
10 MINUTES TOTAL

WORKOUT:

15 MIN AMRAP
35 DOUBLE UNDERS
20 LUNGES IN PLACE WITH DUMBBELLS  50/30
10 POWER SNATCH @115/75