Skill:

Back Squat
20 Reps  add 5 lbs from Wednesday

Workout:

Row
20 seconds on 1 min off
Set the timer for interval time
Your first row has to be at 95/65 meters in 2o seconds
Second will be 96/66, third is 97/67, fourth is 98/68 and so on raising the meters by 1 each round

until you are not able to maintain the proper number of meters required .  you have three chances to reach the number before you are done.

Skill:

Push Press
7 x 3

Workout:

21-15-9
Deadlift @225/135
Bench Press @225/135
Bike For Calories

Skill:

20 Rep Back Squat
Add 5 lbs from Friday if you were able to complete all 20 reps.  If you were not able to then try the same weight you did on Friday.
Remember, Full Range of Motion is really important when doing these Squats.  It doesn’t make sense to keep adding weight if you’re not doing a Full Squat.

Workout:

9 Power Snatch @155/105
Row 1500 Meters
15 Power Snatch
Row 1000 Meters
21 Power Snatch
Row 500 Meters

So Today is the 3rd day of the 20 Rep Squat program.  If you are doing them correctly you will see that they are no joke, by time you get to the 12th, 13th rep you’re shot.  Staying tight is super important or you will get hurt.
Some people have made mention of being super sore after doing them.  So if you are one of the peoples that are really doing them to your potential and lifting a lot of weight while increasing the weight each time I would make some changes to the Met Cons.

For instance if there is a lot of leg work in the met con maybe switch it to a non leg movement of just a shorter range of motion.  An example would be instead of Wall Ball do Push press
The Squat program is important so don’t let the metcons get in the way until it’s over.

Skill:
20 Rep Squat
increase weight to +5 lbs From Wednesdays weight if you completed all 2o reps.  If not then do the same weight as Wednesday.  At some point this will happen anyway you won’t be able to keep raising it every time you Squat.

Workout:

Complete All Exercises 20 Seconds on 10 Seconds off for 8 Rounds Each

Bike For calories
Upright Row @75/45
Row For Calories
Thruster @75/45

Skill:

Bench Press
6 x 4 @75%

4 Reps Every 90 seconds

Workout:

Teams of Two People
Complete:

100 Sit ups
100 Deadlift  @135/95
100 Push Ups
12 Rope Climbs
Each Partner must complete half the work and it must be done like this:
Alternate between 10 Sit ups each
Alternate between 10 Deadlift Each
Alternate between 10 Push ups Each
Alternate between 1 Rope climb each

Skill:

Back Squat
20 Reps + 5lbs From last week, If you completed all 2o Squats last week without putting the bar back on the rack before 2o reps.  Which I’m sure you all did being that it was the first week of the program.

Again, make sure you stay tight for all 20 reps.  don’t make the mistake of performing any squats without keeping your core tight it’s easy to get hurt during these 20 reps at the end when you’re exhausted.
Try and focus on Stopping at the top of each rep, taking a deep breathe in and tightening your core.  If you do it for each rep you will be used to it and remember to do it all the time for every movement.

You should be trying to do this (keeping your core tight) when you do anything strenuous even outside of the gym.  When you lift your kids, when you get out of your car, when you do anything at home try and remember to do this.  You will save yourself from a lot of Back Pain and possible future perpetual back pain.

Workout:

100 Double Unders
50 Wall Balls 20/14
Run 400
20 Strict Pull ups
Run 400
50 Wall Balls
100 Double Unders

Skill:

Every 90 Seconds Perform 1 complex of:
1 Deadlift
1 Power Clean
1 Hang Power Clean
For 7 Minutes
Increasing the weight each set

Workout:

15 Min Amrap
5    HSPU
10  Toes To Bar
15   Swings @55/35

Skill

Back Squat
20 Reps @55%
These 20 reps are performed in a row without returning the bar to the rack.  You may rest but the bar has to stay on your back.  If you cannot complete the 20 reps in a row you must try the same weight the next time we do this (which for us will be Wednesday).
At the top of each rep you should pause and take a deep Breath in and tighten up your core and body as much as you can.
Every session we Back Squat you will try and add 5 lbs to your original weight which was 55%.
We will be completing these sessions every Monday , Wednesday, and Friday.
Yes!  We’ll be squatting 3 times a week.  If you don’t have an Ass, don’t worry After 6 weeks you will have one!

Good Luck and make sure you stay tight!

Workout:

3 Rds For Time

21 Cal Row

21 Thrusters @115/75

So who looked at the Zone program and has questions for me?
It’s really an excellent program, gets you looking awesome and feeling great.
The Program has you eating the right amount of Macros for your body not everyone eating the same macros no matter who you are.
It’s also a lot easier because you are not cutting out a Macro Nutrient from your diet totally.   All the Nutrients are counted for and broken down into a percentage for burning Fat.

If you are having a hard time eating well and losing weight.  Try this.
Let me know if you have any questions so you can get going on this.
Don’t get frustrated when you look at it and give up, take your time with it. I’ll help you with it.

Don’t give up!!!!  Two Months!!  Thats’ it, you do this for Two months and I can Guarantee you will look the way you want to look.
It’s only two months and I’m pretty sure whether you do it for not the two months are going to arrive and pass.

Skill:

Single Kettlebell Press
7 x 2
7 sets of 2 reps each arm

Workout:

3 Rounds
For Total Reps

Burpee

Power Snatch @75/55

Box jump @24/20

Thrusters @75/55

Pull ups

Check this out, Even Shape magazine agrees with what I’m saying!
It’s Shape magazine so it has to be correct right?

http://www.shape.com/weight-loss/tips-plans/starvation-mode-bad-weight-loss?utm_campaign=trueAnthem%3A+Trending+Content&utm_content=592e160904d3010ebe559120&utm_medium=trueAnthem&utm_source=facebook

Can you believe that!  She ate 1800 calories and still lost all that Fat.  Isn’t that amazing!
Starvation mode?  What’s that?  Never heard of that before.
Nah, that won’t work.  I need to eat 1,100 calories cause that won’t work for me eating all those calories, I’ll get Fat.

That’s what you guys sound like by the way.

Skill:

Back Squat
7 x 3 @75-80%

Workout:

3 Rounds

Row 500/400
30 Wall Balls
Rest 2 min