Workout:

Every 2 minutes for 7 sets
2 Power snatch (high, mid and below the knee) + 3 OHS
Increase weight each set

Metcon:

Every minute, on the minute, for 21 minutes:
Minute 1 – Row 250/200
Minute 2 – Goblet Squat x 8 reps 55/35
Minute 3 – Alternating Lateral Lunge x 16 reps

Workout:

Every 2 minutes, for 16 minutes (8 sets, 4 of each):
Odd Sets – Dumbbell Row x 6 reps
Even Sets – Dumbbell Bench Press x 6 reps

Metcon:

Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar or Hanging Leg Raises
9 Strict Handstand Push-Ups or 12 Dumbbell Push Presses
6 Strict Pull-Ups
15/10 Calories of Assault Bike

Some of you guys who take the stairs actually left me a comment.
That was great to see!
What about all you other lazy mother fuckers, you all take the elevator?
Imagine everyone was forced to take the stairs. I would bet it would be such a positive impact on people’s health in general.
Who the fuck invented such a harmful piece of machinery. I guess whomever it was thought it was a great invention at the time.
Ya know who it was? Let me tell you.
According to google Elisha Graves Otis is the elevator culprit. Invented way back in 1853, not long before the other lazy ass invention, the escalator.
As if the elevator wasn’t bad enough they go and invent a vertically moving staircase.
How fucking stupid is that thing?
People standing on a staircase that’s transporting them up or down a single flight of stairs while staring at the other side of lazy ass mother fuckers going in the other direction.
Were these two things designed to make walking easier?
Is walking and stair climbing that difficult that we need to be carried up a flight of stairs?
Fucking ridiculous.
All you better be taking the stairs from now on.

Workout:

2 Clean (squat or power) + 2 Front squat
Every 2 min. for 7 sets
Increase weight each set

Metcon:
3 Rounds for time:
15 Power Clean @155/110
15 Bar facing burpee

I’m curious about something.
Who takes the stairs when given the opportunity?
When you walk into a building and find out your appt. with whomever is on the fourth floor do you immediately walk to the elevator or do you find the stairwell?
Does it matter how many floors you have to climb or do you always take the stairs regardless?
If you don’t take the stairs, why not?
Are you usually late for your appts. and don’t want to run up the stairs?
Are you a woman and don’t want to be in the stairwell by yourself?
Are you just Lazy?
Do you feel like you workout so you don’t need to take the stairs?

Workout:

Push Jerk
1-2 Reps Every 2-3 Minutes
7 sets total

Metcon:

For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees

Workout:

Back Squat
5-5-5-5-5
Keep the weight the same for 5 sets @75%

Metcon:

20 Min EMOM
Minute 1: 15 Swings @70/55
Minute 2: 250/200 meter Ski
Minute 3: 20/10 Push ups
Minute 4: 5 Box Jump overs 24/20

Workout:

3 Front Squats @75%
Every :90 for 5 sets

Metcon:

100 Double Unders
20 Thrusters (95/65)

-rest 2:00-

90 Double Unders
18 Thrusters (95/65)

-rest 2:00-

80 Double Unders
16 Thrusters (95/65)

-rest 2:00-

70 Double Unders
14 Thrusters (95/65)

*You must go faster on each subsequent interval than the prior interval

Workout:

50/40 – 40/32 – 30/24 – 20/16 – 10/8
Bike cals
50-40-30-20-10
V-ups
10-20-30-40-50
Push ups

Do you know what Xanthan gum is?
Unless you eat well, you most likely ingest it through different products all day long. It is used to thicken products and make them more appealing.
Xanthan gum is in sauces, dressings, dairy products, syrups, candies, batter, breading, baked goods, ice creams, toothpaste, lotions, shampoos, and a shitload of other products.
Know how they make Xanthan gum?
Xanthan gum is made from a bacteria found on plants. This bacteria causes the plant to rot and wilt.
They take this bacteria and add sugar to it, forming Xanthan gum.
Know what Xanthan gum causes when humans digest it? Digestive and respiratory problems.
Do you know what that means? It means Xanthan gum causes inflammation in your gut. That’s bad.
Know what it says if you look it up? It says Xanthan gum is safe for most healthy people.
Let me translate for you. What this means is, if you are healthy you can most likely deal with the inflammatory response your body will have when ingesting this product. If you’re unhealthy, which most people are, you’re fucked. The inflammation will most likely cause gut issues over time. But who would know that?
I can almost guarantee if someone is unhealthy related to their diet they are probably not looking up the ingredients in their food.
Read the ingredients of the products you buy.
Xanthan gum, how do they even come up with this shit.
Does this seem appealing now?

Workout:

Single leg barbell deadlift
4 x 8
You do not have to go heavy on this lift. It’s more about focusing on your technique.
Staying braced and keeping your spine in a neutral position, rotating off your hip is much more important than heavy weight.
If you are able to do everything above perfectly feel free to go with heavy weight.

Metcon:

Four 5 min Rounds with 2 min rest after each round
Perform each movement for 1 minute of max reps
Wall Ball 20/14
Sumo Deadlift High Pull 75/55
Box Jump 20″
Push Press 75/55
Row for calories

Did you see Oprah Winfrey stepped down from the board of Weight Watchers do to her admitting the use of a drug like Ozempic to lose weight?
She told Jimmy Kimmel, “I was initially inspired to lose weight without the use of weight loss medication after knee surgery”.
The Dr’s told her, “Obesity is a disease, you are always going to put the weight back on”. Nice, right? It’s nice what these Dr’s are telling people.
Ya know what, don’t even try cause you’re eventually going to fail and get fat again so just take the drug.
I love the when the Dr’s say, “You’re prediabetic”. What the fuck does that even mean?
Just say what the fuck it is. You’re obese and you need to shut your mouth, stop eating shit and just start moving before you get a fuckin disease.
Now Oprah is going to influence millions of people to lose weight the unhealthy way. Because she came out with the truth not to long after it took place is that not hypocrisy? Was it ok that she was promoting losing weight the healthy way and the whole time she was taking this crap? Or is it ok because she donated her earnings from Weight Watchers to a charity.
Now Weight Watchers is a weight health company that also administers weight loss drugs.
This is absolutely insane. Whatever anyone can do to make it easy.
You know what ya get when you do easy? Ya get fucked.

Workout:
4 x 8
DB Bench Press
Superset with
DB Pullovers

Metcon:

21-15-9 
Pull up
Burpees

Rest 5:00

21-15-9
Toes to Bar
Burpees

Workout:

Back Squat
5@60%
5@70%
3@85%
2@90%
2@90+

Metcon:

16 min Amrap
Complete this complex with a partner:
10 Swings
5 KB rack reverse lunge right leg
5 KB Shoulder press right arm
5 KB rack reverse lunge left leg
5 KB Shoulder press left arm
55/35
One person goes while the other rests.
Keep alternating for 16 minutes