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

Workout:

Every :75 Two clean and jerk
*Can be power or squat
*Bar can be dropped between reps
Work your way up in weight to a heavy double

Metcon:

21-15-9
DB Hang clean and jerk 50/35
Box jump over 24/20

How many of you constantly think about eating well as opposed to, eating well is just what you do?
So many people workout to look better but don’t do the most important part to looking good, eating right.
This should be your lifestyle by now. You shouldn’t have to think whether or not you’re eating the bread that comes to the table prior to your meal.
Other than if you decide to have a cheat snack or cheat meal, everything you eat should be healthy. That’s it, period!
Do you drink protein shakes cause you heard they are good to drink, or do drink them cause you didn’t have time to eat a meal.
Protein shakes are a supplement for a meal, If you can eat real food, eat real food.
Your body doesn’t want to have to breakdown processed shit. Make the process of digestion easy for your body and eat some real whole foods.

Metcon:

“Cindy”
20 Minute Amrap
5 Pull up
10 Push up
15 Air squat
Depending on whether you choose to do full range of motion or not, this is a great bodyweight workout.
Start with full range and end with full range. Just because you start to fatigue after a little while doesn’t mean you
shorten the range of motion on all the exercises.
This is crazy talk. Once we get tired and the movements become more and more difficult to keep the standards up, we take the easy route and shorten the movements.
When we do the open workouts we don’t shorten the range when we get tired do we?
So, why do that now?
If you have done this workout before but haven’t done full range for the full 20 minutes you should try it, it’s a whole new type of soreness.
This means pull ups require your chin over the bar, push ups are all the way down to the floor and all the way up to full elbow locked out position, and touching the med ball at the bottom (everyone should use a med ball) to full hip extension at the top which means standing straight up without your back at a 90 degree angle the whole time.
Give yourself a goal to do every rep perfect as opposed to just trying to get as many rounds as possible.
As a matter of fact let’s not call this an amrap (as many rounds as possible), let’s call it “I’m going to concentrate on doing each rep as perfectly as possible”
How’s that sound?
This isn’t going to happen is it?
You’re going to totally ignore what I have written as usual and do whatever range of motion you choose, aren’t you?

Workout:

Every :90 Snatch 3 reps for 7 sets
*Can be power or squat
*Bar can be dropped between reps
Work your way up in weight to a heavy set of 3

Metcon:

3 Rounds
100 Double Unders
30 Toes to Bar

Workout:

Bench Press
5 x 5
5 seconds down, 3 seconds up
The weight will be much lighter than the usual 5×5

Metcon:

Rowing 500m, 750m, 1K, 1K, 750m, 500m
Rest: : 1 min, 2 min, 3 min, 3 min, 2 min, 1 min

Workout:

2 rounds
1 minute goblet squat hold
5 Inchworm
10 lunge with twist
Squat and reach 5 ea side
WG stretch 10 ea side
1 min. plank
:30 side plank
Single leg bridge 10 ea. side

Metcon:

20 min amrap
5 Deadlifts 115/75
5 Hang power clean 115/75
5 Front squat 115/75
5 Push Press 115/75
5 Back Squat 115/75
Do not need to move through this quickly.
Be deliberate with each rep of each movement assuring good positioning and bracing throughout.

Workout:

Every :90 for 8 sets total
1 High hang power snatch
1 Hang power snatch
1 Power snatch
Increasing weight each set

Metcon:

5 sets
10 DB snatch (each arm) 50/35
8 Burpee box jump overs 24/20

Ya know what I been hearing lately when I ask, what are you doing to try and drop weight?
This is of course after I was told that the person was trying to lose weight, so it’s not me attacking for no reason.
Anyway, this is the answer I often hear, “I been cutting out bread, pasta and other carbs.”
C’mon! How many fuckin times do I have to say this.
Just because you are cutting out one macro nutrient, whatever that may be, carbs, protein or fat, does not mean you will drop weight.
It comes down to calories.
Even if you cut out bread and pasta doesn’t mean you can stuff your face with fat and protein!
No matter how you cut it, you’re eventually going to have to shut your mouth and stop stuffing it with food.
That’s what it comes down to. If you are supposed to eat 2k calories a day to lose fat and you eat 3k of protein and fat, you’re going to get fat.
So, stop with the, “I started cutting carbs to lose weight.”
Say it properly, “I cut my calories to lose weight.”
This isn’t brain surgery!!!! It’s a fuckin math equation.
If you don’t know how to keep track use the My Fitness Pal App. It’s very easy and takes two seconds to input your nutrition.
Not only does it help you keep track of your calories but it also teaches you how many calories are in what types of food.
The app teaches you how to spread out your calories also. You will become more knowledgeable on what to eat and what not to eat.
You will learn that you get to eat a lot more low calorie food to eat than those foods filled with calories.
More fatty foods, more calories. Less fatty foods, less calories.

Workout:
10 min Swing EMOM 70/55

Metcon:
10 sets
15 Wall ball 20/14
10 Toes to bar

Workout:

5 Sets:
15/12 Calorie Bike
7 Muscle ups
12 Box Jumps (24”/20”)
10 Hang power clean (115/75)
-rest 1:1 b/t sets-

Look at this fucking shit
I have a sore throat so I went to grab some lozenges as anyone would do with a sore throat.
I figured there would be some sugar in these things but 11 grams of added sugar per 2 drops!
Fucking nuts, and the best part is it says, organic. That made me puke in my mouth which actually helped with the sore throat.
Not only do they expect you to fight off a cold but now it’s gotta fight off all the inflammation caused from the sugar. It says peanut, soy and dairy free but a shit ton of sugar.

Workout:
Push Press
8-6-4-2-2-2
Increasing weight each set

Metcon:

50-40-30-20-10
Row for cals
Push ups

Did you watch the video from yesterday?
If you didn’t, take some time out from TikTok and watch the video. Let me tell you about one of the topics that was discussed.
Basically the fast food industry is all shit with shit ingredients. Even though it is shit and causes all sorts of disease and problems with our systems, they spend a shit ton of money doing the best they can to manipulate our minds into thinking we need this. The Dr. speaking in the video does not use my exact words but, he means the same thing.
This is where the speaker stopped talking about this subject but I can’t.

There’s nothing great nutrient wise about a McDonalds egg McMuffin and hash browns. But, if you watch the commercial you would think, how can anyone have anything else for breakfast besides McDonalds on a sunny morning! Look, in the commercial everyone is so happy eating it. Who the fuck smiles not only before and after, but while actually eating a Big Mac?
Just like every other product they try and shove down your throat using every psychological tactic available to make you feel like crap without it, but truly happy with it.
They prey on our feelings and weaknesses, no different than a drug dealer. It’s actually a fucking tragedy.
The crazy part is the product doesn’t even have to be a good one, neither good for you or will bring any benefit to you whatsoever besides how it make you feel.
Think about it, not just the food industry, it’s in every industry. They want you to keep buying and buying and buying shit.

Most people go through life eating shit they shouldn’t be eating, doing things they don’t want to do, collecting shit they don’t need and putting value on the wrong things. Why?
Is it because we want to eat something that is going to fuck up our gut, make us spend extra time on the toilet bowl and look exactly how we don’t want to look?
Is it because it makes us happy collecting shit we don’t need and barely use just to say we have shit?
Of course not, we been trained and programmed to think this way. Think about it, who in their right mind would voluntarily eat something over and over again that causes illness, sickness and disease?
There’s a reason they spend all that money on commercials to influence us to feel a certain way.
These companies spend all this money to get you sick, then the medical system can rape the insurance companies for something totally unavoidable. Think about the strain the fast food indirectly puts on the health system.

Think about what you really need.
Food is one of those important things, so spend money on good quality foods that keep you fit and healthy. Don’t spend money on fast food shit, it’s crazy!
Stop falling victim to the shit they try to get you to believe.
And what’s up with fuckin Doordash? People are so fuckin lazy now that they have to have a fuckin donut from dunkin donuts delivered? I mean WTF!
Think about sports betting and marijuana before it was legalized.
Both were spoken ill of and influenced a negative image in your mind about it. Now that it’s legal and businesses are able to make money on them, it’s the best thing ever! Apparently every actor and actress in Hollywood has a gambling problem, but it’s ok.
Absolutely insane.