Workout:

3 sets:
KB Halo 10 reps each side
KB Around the world 10 reps each side
KB Side bends 10 reps each side

Metcon:

Every 5 minutes:
Run 400
15 Swings 70/45
15 GHD Sit ups
5 Sets total

Workout:

Back Squat
3 x 5 @ 50-65%
5 @ 75%
3 @85%
1 + 95%

Metcon:

Against a 2-minute running clock
300/250 Meter Row
Max Reps of Dumbbell Push Press
Rest 2 minutes
For a total of 4 sets

Workout:

Deadlift
3 x 5 @50-65%
3 reps @70%
3 reps @80%
3 reps @90%
These percentages are off 90% of your 1 rep max

Metcon:

3 Min Amrap:
400 Meter
Max rep Overhead squat 115/75
If your overhead squat sucks do not go heavy at all, work on your technique
Rest 2 minutes, and repeat for a total of 3 rounds.

Unfortunately for Larry, he’s the subject in today’s email, fortunately for you Larry’s story will help you figure shit out.
Here’s the story, it’s short.
Larry’s going on vacation and wanted to drop some weight before he goes.
Seems like a recurring theme with everyone, right?
There’s a big fuckin problem with this thought process.
You don’t get in shape to go away on vacation, go to an event, or whatever you think you need to “get in shape” for.
You stay in shape all the time so this issue never takes place where you feel like you have to do something dramatic to lose weight.
If you are always in decent shape you never have to think like this.
Do you know what this type of thinking does?
This puts start time and finish time on your plan to eat well for a specific purpose.
What does this mean? That your health only matters when you are going on vacation?
This is ridiculous and all to common.
I don’t get it, You don’t care what you look like till you go on vacation and have to take your shirt off in front of people?
Is that what it is, people?
Who gives a fuck about what the fuck is going through people’s minds.
Do you not care what you look like to yourself, only people on vacation?
That’s ludicrous, you’re the only person that should matter to you what you look like.
That means you should always want to look good for yourself, no?
If you think I’m wrong or even semi wrong email me your argument. That won’t happen cause you don’t read the fuckin emails.
Not only did Larry make the email but Nony did as well.
I don’t even want to tell you why she made the email but it’s for using kitchen appliances to hide food.
Getting in shape for vacation, hiding food? What the fuck is going on here?
I don’t even know why i’m writing this email, you were all being punished for never responding to my emails and yet here I am writing another one.
You ain’t hiding food from anyone but yourself!
You ain’t gettin in shape for no one but yourself. Ya know why?
Cause no one gives a flying fuck what the fuck you do except you so how about you come clean with yourself and stop playing the fuckin games?
I’ll discontinue the lack of email punishment if I get responses.
Thank you

Workout:

3 sets 8-12 reps ea.
DB skull crusher
Barbell curl
Dips
Barbell front shoulder raise


Row 500 meter
30 Bodyweight bench presses
Ski 1000/800 meter
20 Bodyweight bench presses
Row 1000/800 meter
10 Bodyweight bench presses

Obviously most of us cannot do our bodyweight for 60 reps.
That’s fine. Don’t kill yourself struggling the whole time.
Choose a weight you’re able to keep moving with.

Workout:

10 Min EMOM
Swings 10 reps @70/55

Metcon:

2 Sets w/ 5 minute rest between
60 Burpees
Starting with and every minute do 3 Power Cleans @165/105

Workout:

Back squat
3 x 5 @50-65%
3 reps @70%
3 reps @80%
3 + reps @90%

Metcon:

3 Min Amrap:
400 Meter Run
Max Reps of Single-Arm Dumbbell Thrusters
(hold two dumbbells in the front-rack position and alternate punching one arm overhead)
Rest 2 minutes, and repeat for a total of 3 rounds.

Workout:

Every 2 minutes for 14 minutes
1 Snatch high pull
1 Hang squat snatch
1 Snatch balance

Metcon:

Every 3:30 for 5 sets
Run 200
12 DB snatch (6 ea.) 50/35
10 Burpee over DB


You eat trail mix?
If you do, why do you eat it?
Do you frequent the trails that often to the point you need to eat something, and that something happens to be nuts, raisins, yogurt chips, M&M’s?
What genius came up with trail mix? Brilliant idea, it really is.
Let me throw together some shit in a bag and call it trail mix, this way people will think cause the word trail is in it, it’s gotta be healthy.
What the fuck is so hard about eating meat and vegetables? Seriously, what is it?
I really don’t understand it.
Someone please explain it to me.

Workout:

Deadlift
Working off 90% 1 rep max from last week
Warm up: 3 x 5 @45-55%
Work sets: 5 @65%, 5 @75%, 5+ @85%

Metcon:

50 Double under
[10 Sets
5 Thruster @135/95
5 Pull ups]
50 Double under

Workout:

Every 6 minutes, for 36 minutes (6 sets) for max load:
500 Meter Row
400 Meter Run
3 Squat snatch

Have you ever heard from your Dr. that your bad cholesterol is high and you need to stop eating fat or you’re going to be on cholesterol meds?
Someone recently said that to me when questioned about his blood work.
This is the dumbest thing ever.
There is no “bad cholesterol” and “good cholesterol”, your body produces both and both serve a purpose and you would have a severe problem without either.
Your body doesn’t produce shit, you just feed it shit making it difficult for your body to perform optimally.
Do you know what causes cholesterol to gunk up your artery walls?
Sugar is the enemy here, not fat. Eat fat and protein and leave the fuckin sugar alone!
You should test it out for yourself.
Go to your Dr. get your bloodwork done then don’t eat sugar for a month and see if your bloodwork changed for the better. If it didn’t, go back to eating sugar.
If it did smack yourself for not doing this the first 1,000 times I said it.
I’m surprised there’s not a diet called “The low cholesterol diet”, doy!
There’s no secret to lowering your cholesterol, there’s no secret to losing fat, and there’s no secret to feeling better.
It’s called consistently eating well.
You’ll see everything change when you eat well consistently.

Workout:

3 sets:

Barbell curls (21’s)
7 reps bottom half
7 reps top half
7 reps full range
20 Diamond Push ups
10 Dumbbell shrugs

Metcon:

10 Min Amrap
2-4-6-8-10-12…
Power cleans @135/95
Muscle ups or dips

It feels like you don’t even read the emails.
Is this true?
There’s one person that always emails me back and she’s not even a member.
Why don’t I get responses?
Does no one respond because you ain’t eating right so you don’t want to bother getting into it, or are you just sick of it?
If you eat well and you’re sick of me, good!
I don’t get it, respond!
What the fuck I gotta do to get you to show me you’re involved in what the fuck I’m talking about?
Send me some pictures of your meals, explain to me how you’ve been eating, tell me what’s difficult if you’re having trouble with this, anything!
You think if you don’t respond I think you’re eating well? I can see it!!