Workout:
EMOM for 12 minutes
Odd: 3 Deadlifts (70% of 1RM)
Even: 3 Shoulder Presses (70% of 1RM)

Metcon:
AMRAP in 12 minutes
10 Strict Pull-Ups
15 GHD Sit-Ups
10 Box Jump Overs (24/20 in)

Workout:
Back Squat
5 x 5
Taking :05 on your descent and pausing for :01 at the bottom, then :05 on your ascent.
Weight is staying the same for 5 sets
Use your warm ups to find your working weight.

Metcon:
50-40-30-20-10
Row for Cals
Push up
All 150 push ups are full range.
If you feel like you can’t manage full range push-ups, then modify them, but whatever you do don’t do half range and call it a push-up.
It’s important to do full range of motion no matter what exercise you’re doing. Your muscles need to be put through their full range from stretching to contracting when performing any exercise. Unless you’re working on a certain sticking point or repping out at the end of a set and trying to get as much stimulation as you can by forcing half reps, you need to practice full range all the time. Besides the physical benefits, there’s the mental part of it. You can’t be happy half assing shit when you know you are capable of doing more, right?
Please answer this question after you’ve thought about it, I’d appreciate that.
I don’t wanna see half reps anymore. That’s such a crock of shit! Especially with “Murph” coming up.
C’mon man, drives me fuckin nuts!
This email started off well and now look what happened!

Workout:
Open Workout 24.1
21 Dumbbell Snatch (arm 1)
21 Lateral Burpees over Dumbbell
21 Dumbbell Snatch (arm 2)
21 Lateral Burpees over Dumbbell
15 Dumbbell Snatch (arm 1)
15 Lateral Burpees over Dumbbell
15 Dumbbell Snatch (arm 2)
15 Lateral Burpees over Dumbbell
9 Dumbbell Snatch (arm 1)
9 Lateral Burpees over Dumbbell
9 Dumbbell Snatch (arm 2)
9 Later Burpees over Dumbbell

15 Minute Time Cap
Score is time completed
Good Luck

Workout:
Bench Press 5 x 8-10
Superset with
Barbell Row 5 x 8-10

Metcon:
21-15-9
Pull up
Burpee

Workout:

6 Sets for Max Load
Each set consists of:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
Each set consists of 12 reps, without dropping the bar (if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar).
Complete 6 total sets. Rest 3 -5 minutes between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).
This workout is for max load, not time. You’re lifting here. Take your time as to perform the movements correctly and not rush through them.
If you have a problem not racing the clock cause you’re fucked up in the head and you feel like you’re not doing anything, you’re absolutely wrong.
If you don’t believe me, then go heavy!

Workout:
Overhead Squat
10-7-5-3-3-3
Increase weight each set
Metcon:
50/37-40/34-30/23-20/15-10/7
Calorie Bike
Sit up
In response to my email yesterday Stephanie wrote:
“I ate the same fucking thing for 90 days and went from bagel to flagel.”
Bagels last name it Bangel so I called her Bagel, hence the flagel comment. I bet her $300 she couldn’t lose a certain weight in 90 days, I forgot the number but she did it. Had one cheat meal which was pizza in 90 days.
Most of the time you should be eating the same thing.
Not sure if any of you remember Bagel.

Metcon:
Amrap 7 min
15 Swings 55/35
50 Double under
-Rest 3 min-
Amrap 7 min
15 Devil’s Press 35/20
50 Double under
-Rest 3 min-
Amrap 7 min
15 DB Thruster 35/20
50 Double under
There’s no lift today so don’t even ask me.
Listen to me with this fuckin food thing.
First of all, you need to understand why you’re eating, it’s for no other reason than to feed your body the amount of calories it needs to survive, recover, fight disease and fight the constant bombardment of inflammation it receives from you feeding it shit food! That’s fuckin it. You’re not eating because you love the taste of something. If you love the taste of it, you probably shouldn’t be eating it. Although a steak tastes good there’s only so much you can eat.
This is how you have to think. You have to think of eating as filling up your car with gas, it’s your fuel, give it the best source of fuel as possible.
Don’t fall into the trap of always trying to find foods that you think are ok, fuck variety! Eat the same fuckin thing all the time, day in and day out.
It’s simple, it’s really really simple.
Eat meat, chicken, fish, eggs and vegetables.
That’s it, you don’t need extra fat if you’re eating steak and eggs. You think if you add an avocado you’re going to magically lose weight faster cause they beat it into your head that avocado’s are a good fat? They’re still calories and if you eat more calories than your body needs to do all that shit I mentioned up top, you’re gonna get fat.
Let’s go. I’ve written this 1,000 fucking times. When it is going to sink in.
There’s no magic to this. These people you see that have great looking bodies doesn’t happen magically, they eat well, all the fucking time.
They do the same exact thing everyone else is capable of doing. The difference is, they do it.

Workout:
20/10 x 8
Bike for cals

Metcon:
5 Rounds
12 Deadlifts 155/105
9 Hang power cleans 155/105
6 Push Jerks 155/105

I get more emails requesting I include more writing than I do about the workouts or nutrition.
I ask you about what you’re eating or your training and I get nothing, I send out the workout alone and I get “Boring”.
So, what do you want to talk about? Want to discuss how fucking annoying it is when someone in front of you drives 50mph in the left lane?
I never ever remember it being like this. When did this start? I feel like it’s on purpose. I feel like the people that used to stay in the right lane and do 50 now have become brazen and purposely move over to say “fuck you” to everyone. I’ll tell ya exactly what it is.
It’s all this inclusivity bullshit. These people knew their place before, not that it was bad or good, just efficient.
Now it’s fuckin mayhem. People do whatever the fuck they want to do with no regard for anyone else.
I’m telling you this is exactly the reason people are doing this. They figure if a man can play women’s sports I can drive in the left lane and hold up traffic.

Workout:
5 min Amrap
Kb snatch 55/35

Metcon:
10 rounds
5 pull up
10 push up
15 Air squat
20 Sit up

Workout:
Every 3 minutes
Bench Press 5-8 reps superset with DB pullover 5-8 reps

Metcon:
2 x 5 min amrap w/ 3 min rest b/t
10/7 Cal bike
7 Burpee