Warm up:
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Bench Press
5 x 3 @80%

Two Rounds each exercise Work :45 Rest for :45
Ski
Sled Push
DB Weighted Step-Ups 40/25
D-Ball Throw
Battle Ropes
Bike
Dips
DB Walking lunge 40/25

Warm up:
Row 1K
1 Min Deep Squat
10 Inchworm
5 Deadlift
5 Muscle Clean
5 Hang Power Clean
5 Tall Clean

Row 500
50 Hang Power Clean @95/65
50 Front Squat @95/65
50 GHD Sit ups
50 Back Extension
Row 500

Row Intervals
10 x :20/:40

Just when all this crap started to melt we get smacked in the face with another storm.
Just cause you’re stuck at home don’t go stuffin your face with shit the whole night. You don’t want to wake up tomorrow morning feeling like a fuckin slob from overeating. All that’s gonna do is give you more of a chance to pull a muscle, strain your back from the inflammatory foods or even worse, crap your pants while you’re shoveling. No one wants to shovel for hours with shit in their pants.
Eat something healthy tonight! Actually, don’t eat anything, I fear once you start eating you’re gonna go nuts and raid the cupboard till there’s nothing left but wrappers and empty boxes of cereal. So, starve yourself tonight. You’re probably not even hungry, you’re just eating cause you’re in the house watching TV.
Don’t make a mess of yourself. Don’t put yourself in the position to feel like guilty for another nonstop eating marathon.
As a matter of fact, do the exact opposite from what the news stations say to do and get rid of all the food in your house now so you’re not tempted at a weak moment later. News stations with their stupid advice. I saw they were at the shoprite in Plainview earlier today asking a woman what she bought in the grocery store.
Who the fuck cares what anyone bought at the grocery store!
She’s probably gonna lie about what she bought anyway, who’s gonna say, I bought Cupcakes, Funny Bones, Doritos, and 7 bottles of Pepsi, I’m all stocked up for one day. So stupid. They say stay off the roads so they can plow, why, is that gonna make a difference keeping the roads cleared? They did such a shitty job last time.
Whatever, just don’t eat till Wednesday.
See you on Tuesday

Warm up:
2 sets:
Single Leg KB Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Deadlift
5 x 5 @75%

5 RFT
(Do not drop the bar during each round)
6 Deadlifts
6 Hang Power Clean
6 Front Squat
6 Push Press
6 Back Squats
135/95 lbs
Rest :90 between rounds

Bike Intervals
10 x :10/:30

5 Min Bike
1 Min Deep Squat
10 Goblet Squat
10 Front 2 Back Lunges
10 Cossack

10 Min EMOM
10 Swings
:10 Plank

Front Squat
5 x 5 @75%

15 Min Amrap
3, 6, 9, 12 …
Burpee
Wall Ball
Pull up

Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Bench Press
5 x 5 @75%

3 sets ea. till failure
Dips
Front Plate Raises
Barbell Curl
Barbell Rows

Bike Intervals
10 x :20/:40

Bike 5 Minutes
2 sets x 5 reps with Empty Barbell
Front Squat
Clean Grip Deadlift
Hang Power Clean
Hang Clean
Clean

30 Minute EMOM
1. 10/7 Cal Bike
2. 4 Power Clean @165/110
3. 10 Pull ups
4. 20 Push ups
5. 40 Double Under
6. 70′ Sled Push

Warm Up:
Bike 5 minutes
Deep Squat 1 minute
10 Goblet Squat :05 descent
10 Single Leg Touchdowns (10 ea. side)
10 KB Cossack

10 Minute EMOM
10 Swings
:10 Plank

Back Squat
5 x 5 @75%
(off 90% max)

100 Cal Row
80 Wall Ball 20 / 14 lb.
60 GHD Sit ups
40 Box Jump Over  24″ / 20″
100′ Walking Single Arm Overhead DB Lunge 50/35

Warm up:
2 sets:
Single Leg KB Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Deadlift
5 x 5 @70%
(Based off 90% of 1RM)

Every 3 Minutes for 15 Minutes
35 Double Unders
7 Hang Clean and Jerk @135/95
10 Bar Facing Burpee

Attendance has been light at the gym. Is it the cold weather or are you just fuckin lazy?
How the fuck does one just not workout?
I don’t understand it. Don’t you feel like a fuckin mess not training?
If you are missing the gym does this mean you are eating poorly also?
The two usually go hand in hand.
Is this what you’re doing, stuffing your fuckin face with shit and not training?
I’ve never been one to plan, but this doesn’t sound like a good one.

Bike 5 Minutes
1 Min Deep Squat
Banded Lat Stretch
Wrist Extensions
Elbow Punches
Empty Barbell Front Squat :03 pause

Front Squat
5 x 5 @70%
(off 90% max)

20 Min EMOM
10 Box Jump Get Overs 24/20
10 Thrusters @115/75
10 Burpee over Bar
5 Muscle Ups or 10 Pull ups