Another Holiday is upon us. Before you go out and purchase chips, hot dog and hamburger buns, fuckin dips, cakes, cookies, and all the other shit they’ve manipulated us into believing it’s ok to eat just cause it’s a holiday, think about how you will feel when you make it through the weekend without gorging yourself silly.
Just because you go to a party it does not mean that you have to partake in the nonstop eating festivities.
You can go to a party and just eat MEAT and CHICKEN, every BBQ has MEAT and CHICKEN, right?
Why not take advantage of BBQ’d MEAT being available?
You don’t need the three obtrusive salads, potato, macaroni and coleslaw (Don’t be fooled, there is sugar in coleslaw) with your MEAT and CHICKEN.
Just because they have the word salad in the name doesn’t mean they are healthy.
Don’t fall victim to another silly reason to eat shit.
Stand tall, hold your ground, don’t be weak and give in to the diabolical food industry.
That’s what they want you to do!
They want you to sit around at some party you don’t want to be at, continuously stuffing your face and poisoning yourself as they laugh with profits piling in at your expense.
Remember, it’s just another day!
You’ll feel great on Sunday night, believe me!

20 Min EMOM
Run 200 or Row 250/175
Rest 1 Min

20 Min EMOM
Farmers Carry :30
Battle Ropes :30
D-Ball Toss :30
Med Ball Rotational Throws :30 (:15 ea. side)
Rest

What happened to places like Whole Foods, Trader Joe’s, Stew Leonard’s actually having healthy food?
Here’s the problem, they were never healthy, they just disguised themselves as healthy food stores through manipulative marketing tactics.
I’m sure you’ve all been in one of these stores, have you see all the packaged shit they sell?
It’s all crap filled with sugar and chemicals!!
If it’s sold in a bag, it’s pure shit, shit, shit, shit. Don’t be fooled by the persona they’ve created around their stores, the only good stuff is MEAT, EGGS, CHICKEN AND FISH!!
Don’t buy anything else from these stores. You say, “but Chris, what am I supposed to eat for a snack?” NOTHING!!!!!
THERE ARE NO FUCKIN SNACKS!! THAT’S A RIDICULOUS WORD CREATED BY THE SUGAR INDUSTRY TO SELL THEIR POISON!!!
FOR THAT MATTER, THERE’S NO SUCH THING AS BREAKFAST, LUNCH AND DINNER!!
YOU JUST FUCKIN EAT!!!! EAT WHEN YOU’RE HUNGRY AND WHEN YOU’RE HUNGRY YOU EAT MEAT, CHICKEN, FISH OR EGGS!!
You’ve got to look at walking into a grocery store as if you are walking into battle.
You’re walking into a minefield carpeted with sugar and chemicals everywhere, perfectly placed at the average eye level to entice you. Thank God I’m tall. Do not fall victim to this devious behavior.
Think about it, it’s chemical warfare. These food companies have declared war on our health and they are doing everything they can to manipulate us into thinking otherwise.
Let’s create another meal and tell people they need to stuff their faces with shit between meals, we’ll call it a snack!!!
This is the kinda shit they do!!
Popcorn and a movie, yeah, ok. Who the fuck invented that mess, Orville Redenbacher!
Skinny Popcorn? There’s no one skinny eating skinny popcorn, just people who would like to be skinny and they think because the word, skinny is in front of the word popcorn it must be healthy.
Ridiculous, absolutely ridiculous what they try and do to us.
Avoid all that nonsense and go to the fuckin Butcher or Fish store.
I’ve heard Tom Milana’s new butcher shop in Oyster Bay is really good, and they also sell fish. It’s called The Bay Butcher, give it a try, he’s got great aged steaks!

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Inchworm x 10

Every 2:30 (5) sets
Bench Press
Increase from last week, failure should be between 8-10.
Last three sets perform a Drop Set
5 Weighted Chin Ups

3 sets (failure should be at these rep ranges)
Dips 8-12
Standing DB Overhead Tricep Ext. 8-10
Bird Dog Rows 8-12
Barbell Shoulder Press 8-10 then Drop Set
DB Side Laterals 10-12 then Drop Set
Standing DB Curls 8-10 then Drop Set

KB Halo x 10 ea. direction
Around the worlds x 20 ea. direction
KB Windmill x 5 ea. side
Single Leg RDL with Row x 10 ea. side

1. Pallof Press :30 hold each side then :30 rest x 2 sets
2. Half Kneeling Banded Chops :30 each side then :30 rest x 2 sets
3. Banded Russian Twists :30 each side then :30 rest x 2
4. Side Plank Rows :30 each side then :30 rest x 2
5. Banded Plank Row :30 hold each side :30 rest x 2 sets
6. Dead Bug with static band hold :30 on/ :30 rest x 2 sets
7. Copenhagen Plank :30 hold each side/ :30 rest x 2 sets
8. Hip Extension holds 2-3 Min hold

5 rounds
Run 200
10 Burpees

We’ve been doing the Squat/Swing routine for 6 weeks.
Some of you may have noticed you’re not walking around all day like you got ass raped like you were 6 weeks ago.
This is because your body is adapting to not only the weight, stress and movement patterns but also you’re fuckin stronger and more powerful than you were 6 weeks ago.
This is progress, think about how much more your body can withstand, you’ve increased your PHYSICAL CAPACITY tremendously.
This is not just about STRENGTH and POWER, through the volume of work you’ve increased your ENDURANCE and STAMINA, improved your BALANCE, ACCURACY, AGILITY, COORDINATION and FLEXIBILITY, and escalated your SPEED through performing the movements at a quicker pace.
Besides the bitching, crying and complaining, over the last 6 weeks I’ve also heard comments like, “I’m able to get deeper into my Squat”
“I feel so much stronger and more solid when squatting”
“I’m not as exhausted as I was when we started this”
“My Ass and Legs have never been so sore”
“I feel stronger through the wods”
And, my favorite, “My vagina hurts”. (By the way, there’s no more bitching about what hurts, just fuckn do it or modify)
But, you have all made it through and you’re still going.
This is what TRAINING and EATING WELL is all about, FEELING GOOD, LOOKING GOOD and being able to PERFORM ANYTHING LIFE THROWS AT YOU WITHOUT FALLING OVER AND DYING.
After these SQUATS and SWINGS you could get hit by a truck, brush it off and walk away!
Maybe not a truck but definitely one of those E-Bikes or a tricycle.
This is why progressive lifting is important and everything else is GAY.
I’m proud of you guys for pushing through and increasing each week, I know it knocks the shit out of you but now that I’ve explained it you can see it’s well worth it.
Most of you are young but think about the older folk, like Tom, Bonnie, and Mel, their ages combined easily surpass 300 and yet they all performed 100 squats and 100 swings in a short amount of time each week!!! They’re never gonna die!!!! At least in the next several years they won’t.
Also, shout out to Mitch, he hasn’t had any sugar or shit since the cake incident.
Nice Job Mitchell

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2:15
10 x 10
Back Squats
Swings
Increase 5-10 from last week

Bike 30/24 Cals
30 Wall Balls
30 Pull ups
Bike 20/14
20 Wall Balls
Bike 10/7 Cals
10 Wall Balls
10 Pull ups
Use a band for the pull ups or whatever the fuck you gotta do to get them straight through.

Run 400
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

Every 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6
Increase from last week

3 Rounds
Run 400
30 GHD Sit ups
30 Hip Extensions

10 REPS EACH
Single leg Around the world
Lunge with Overhead Reach
Lunge with Side Bend
Lunge with Rotation
Single Leg Glute Bridges
Bird Dog
Cat Cow
T-Spine Rotation
90/90 Hip Mobility
Frog with Rotation
Half froggers with Rotation
Push up down dog
Worlds Greatest Stretch

4 Rounds
Run 400
10 Alternating DB Snatch 50/35
10 Overhead Reverse Lunge 50/35
100 Yard Farmers Carry
Run 200
Rest :90

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Inchworm x 10

Every 2 minutes (5) sets
Bench Press
Increase from last week, failure should be between 8-10. Last three sets perform a Drop Set
5 Weighted Chin Ups
increase weight from last week

3 sets (failure should be at these rep ranges)
Dips 8-12
DB Skull Crushers 8-10
Bodyweight Rows 8-12
DB Shoulder Press 8-10 then Drop Set
DB Side Laterals 10-12 then Drop Set
Barbell Curl 8-12 then Drop Set

Who snacks at night?
That’s the worst fucking thing you can do if you’re trying to burn off the chunkiness.
I’m going to safely assume if you’re eating at night that you’re not eating anything healthy. On the contrary, I’m sure you’re ingesting shit, pure shit and nothing else but shit.
When you eat shit at night your body releases insulin and the more crap you eat the more insulin is released.
Eating sugar right before bed causes a rise in blood glucose and disrupt your sleep-wake cycle by causing rapid spikes and subsequent falls in blood sugar overnight, which is why you sleep like crap.
These fluctuations can interfere with your body’s circadian rhythm and hormone balance, making it harder to fall and stay asleep.
High sugar intake at night also promotes inflammation and can negatively impact gut health and overall metabolic regulation, so you’ll probably feel like crap in the morning.
When your liver and muscle glycogen stores are full, excess sugar in the bloodstream is converted into long-term fat, which is why if you keep stuffing your face at night over time, you get fat.
When excess insulin causes blood sugar to drop, your brain senses an energy crisis. To compensate and prevent severe hypoglycemia, your body releases stress hormones like adrenaline and noradrenaline. These hormones cause your heart to beat faster.
While you’re sleeping your body is trying to rest and recover, by eating shit you’re causing chaos, your body can’t rest and recover during chaos.
STOP EATING SHIT AT NIGHT!!!
AS A MATTER OF FACT STOP EATING AT NIGHT.
HAVE YOUR LAST MEAL OF THE DAY NO LATER THAN 7 – 8PM THE LATEST AND THAT’S IT, YOU’RE DONE!
DON’T BE A GLUTTON!

40 minute EMOM
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Sit ups
1 minute Rest
Set a single number of calories and repeat that for each round

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2:00
10 x 10
Back Squats @50-60%
Swings
Increase 5-10 from last week

3 Rounds for time:
15 Power Clean @135/95
15 Bar facing burpee

Run 400
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

Every 2 Min x 5
Deadlift x 5
Bulgarian Split Squats x 8
Increase from last week

Five 3 minute rounds with :90 rest
Row 500/400 Meters
Max rep Wall Ball