LIFT:

DEADLIFT W/ BAND
8 X 3

WORKOUT:

4 Rds
Bike 20/15
25 Wall Balls @20/14
10 Toes To Bar
Rest 2 min

HAVE YOU CHECKED ON YOUR EATING LATELY, SOMETIMES WE GET CAUGHT UP IN LIFE AND FORGET ABOUT WHAT WE ARE SUPPOSED TO BE EATING TO STAY HEALTHY.
JUST BECAUSE THERE IS NO CONTEST, NO FAT TRUCK OR NOTHING TO WORK TOWARDS DOESNT MEAN YOU SHOULD FORGET ABOUT EATING WELL.

REMEMBER, IF YOU WANT TO BE RIPPED AND LOOK GOOD NAKED IT HAS VERY LITTLE TO DO WITH YOUR WEIGHT TRAINING, AND A WHOLE SHITLOAD TO DO WITH WHAT YOU EAT.
YOU CAN NEVER EVER WORK OFF A SHITTY DIET, BUT IF YOU EAT PERFECT YOU DON’T NEED TO TRAIN AS MUCH AS YOU THINK YOU DO.

AND FOR THOSE WHO THINK THEY CAN GO OUT AND STUFF THEIR FACES WITH PIZZA AND THEN GO TO THE GYM EVERYDAY OF THE WEEK THAT WILL LEAD TO FRUSTRATION, INJURY AND LARD ASS!
SORRY TO BURST SOME BUBBLES BUT THE ONLY BUBBLE YOU’LL BE BURSTING IS THE ONE ABOVE YOUR HAMSTRINGS.

WORKOUT:

RUN 800
25            SWINGS @70/55
50            BURPEE
75             CRUNCHES
100          AIR SQUAT
ROW 2K
25            AIR SQUAT
50           CRUNCHES
75           BURPEE
100        SWINGS
RUN 800

THIS SHOULD TAKE AN HOUR SO BE PREPARED, PERFECT FOR ALL THE PEOPLE WE JUST SPOKE ABOUT THAT EAT SHIT AND USE THE GYM TO KEEP THEM FROM GETTING FAT!

LIFT:

***BULGARIAN SPLIT SQUAT

4 REPS EACH LEG 6 SETS TOTAL

INCREASE WEIGHT THROUGH EACH SET

MAKE SURE YOUR FRONT LEG IS FAR ENOUGH FORWARD THAT YOUR FRONT KNEE IS OVER YOUR HEEL WHEN YOUR IN THE BOTTOM OF THE SPLIT POSITION.

***HANG POWER CLEAN 6 X 2 SAME WEIGHT FOR ALL 6 SETS

WORKOUT:

45 SECONDS OF WORK & 15 SECONDS OF REST 4 MINUTES EACH EXERCISE
BIKE FOR CAL
THRUSTERS @75/45
GHD SIT UPS
BOX JUMPS @24/20

LIFT:

BACK SQUAT

20 REPS , ADD 5 LBS

BY NOW THIS SHOULD BE TORTURE, COMPLETING ALL 20 REPS BY NO MEANS SHOULD BE EASY.

YOU SHOULD BE AROUND 30-40 LBS HEAVIER THAN WHEN YOU STARTED.   FINISHING SHOULD BE A STRUGGLE, IF

IT’S NOT THEN YOU STARTED WAY TOO LIGHT OR HAVE NOT BEEN GOING UP IN WEIGHT AS YOU SHOULD.

WORKOUT:

3 ROUNDS
RUN 400
7    MUSCLE UPS OR 12 C2B PULL UPS OR 21 CHIN OVER BAR PULL UPS
21  PUSH UP, DEADLIFT & CLEAN WITH ONE BARBELL @165/105

LIFT:

CLEAN COMPLEX

1. CLEAN PULL
2. HANG CLEAN
3. FRONT SQUAT
4. JERK

EVERY 75 SECONDS COMPLETE ONE COMPLEX FOR 10 TOTAL

WORKOUT:

9-6-3 (6 MIN CAP)
MUSCLE UP
BURPEE BOX JUMP
24/20

REST 3 MIN

21-15-9
RING ROW (SUB BENT ROWS)
BOX STEP OVERS @50/35 DB.

LIFT:

PUSH PRESS
5 X 5

THEN…

5 MIN EMOM

FRONT SQUAT

70%
1 RM X 3

WORKOUT:

15 MIN AMRAP

ROW 12/10 CAL
8 TOES TO BAR
15 WALL BALLS

Starting in October we’ll be adding Yoga Classes a couple times a week.
They will be led by our own member Katie who if you know her has totally transformed herself from Chunky to Slinky, Katie looks incredible!
And how you ask?  How did she accomplish this amazing task?
There’s gotta be some secret that no one knows and Katie figured it out, right?
Wrong!
Katie decided to eat every several hours, small meals that are healthy and split up into Protein, Healthy Fat and Healthy Carbs.
Sorry to burst the Magic Pill Bubble but it’s true.
Anyway’s Katie will be in charge of the Yoga classes.
I’ll be sending out a weekly schedule of the times.
The classes will be $10 per class.

Let me know if this is something you would be interested in.
I don’t know when the times will be, Katie will be working around her Normal Job so the class times will be changing.

Workout:

3K Row For Time
Rest 5 Min

then…

50/40 cal Bike
50 Burpee
50 Pull up
50 V Up
50 Push UP

LIFT

SNATCH COMPLEX 10 MINUTE TO HEAVY SINGLE

SNATCH PULL
HANG SNATCH
OHS X 2

DROP TO 80%

2 COMPLEX EVERY 90 SECONDS

WOD:

15 MIN EMOM

8 STRICT HSPU
CAL BIKE @12/10
8 EACH LEG FRONT FOOT ELEVATED REVERSE LUNGE
W/ KB

Lift:

20 Rep Back Squats
Add 5 lbs from last week

Workout:

4 Rds For Time
Run 400 M
15 Single Arm KB Push Press @55/35  Each Arm
20 Goblet Squats @55/35

Lift:

Snatch
1-1-1-1-1-1-1-1
1Rep Every Minute for 8 Minutes
Increase the weight if possible
If your Snatch sucks Use an empty barbell or even a PVC Pipe.

Work on your shoulder mobility in the warm up

Workout:

1 K Row
30 Power Snatch @135/95
50 Burpee