Workout:
Back Squat
Using the weight you ended the 20 rep squats with complete:
5 x 5 with a 3 second descent.

Metcon:
10 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
…Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.

We’re going to be changing the workouts up a little bit.
There won’t be a lift everyday. Instead the lift will be built in to the metcon.
Why do I tell you this? So you can adjust the weight accordingly, and when some of you bitch about it which undoubtedly will happen, you will know to go heavy in the metcons.
Don’t worry, I can guarantee your fitness will not suffer by doing it this way.

Workout:
Back Squat
Using the weight you ended the 20 rep squats with complete:
5 x 5 with a 3 second descent.

Metcon:
10 Sets
20/16 Cal Row
10 Burpee Box Jump Over (24/20)
20/16 Cal Row
Rest 1:1 between sets.

Workout:
Perform the complex without dropping the bar every 2 minutes for 16 minutes
1 Power Clean
1 Hang Clean
2 Split jerk
Increasing weight each round

Metcon:
2 Sets w/ 5 minute rest between
60 Burpees
Starting with and every minute do 3 Power Cleans @165/105
Here’s what I’m interested in. Send me pictures of what you guys would consider you cheat meals.
Whether the cheat meal is monthly, weekly or even the dreaded, daily cheat.
I want to see what you have for a cheat. Is it every night?
Have you made a habit of eating crap at night after dinner when you’re most likely watching a show, probably a Netflix show, another fuckin thing to slowly melt away our intelligence out of our skulls. If I hear one more time about a show that everyone has seen, I’m gonna hang myself. Just because everyone is watching it doesn’t mean you have to also. Actually if everyone is watching it, that’s a reason not to watch it.
Anyways, as I always say, Consistency!!!
That’s what it takes to change your body. Consistently eating well and training. That’s the only way. It doesn’t happen after a week or two weeks. Change your fucking life!
Now, send me your meals. Good meals, bad meals, whatever. I want to see what you consider a good meal.

Workout:
Barbell Lunges Back rack position
5 x 10 (5ea side)

Metcon:
10 sets
10 Toes to bar
10 Swings 70/55
I’ve received some breakfast pictures.
Thank you for that even though there was not nearly as many pictures as I would have hoped for.
Besides the pictures with sweets in them they were pretty descent.
What’s with the avocado? I never realized it was such a popular food. Is it a popular food because it’s a healthy fat or does everyone just enjoy the taste?
I’m thinking it’s because you’ve been told it’s a healthy fat, which it is. However, if you are fat and you are interested in shedding some fat it’s highly unlikely that will happen if you have eggs, bacon, cheese and avocado.
While I do believe in a well balanced meal, there seems to be some kind of an imbalance in the meal I’ve just described.
Eggs, bacon, cheese and avocado all have a good amount of fat in them. You don’t need to have all three, one will suffice.
On top of all that fat I saw some toast, excuse me, healthy toast. So, you’re having toast and fat for breakfast?
That’s not gonna work. Yes, eggs have protein but if you only have two eggs, that’s only 10 grams of protein depending on the size of the egg.
So, there’s 5-6 grams of fat in an egg, let’s say you have two, that’s 10. 4-6 grams of fat in a piece of bacon and I know there’s no fucking way you’re having just two pieces. Cheese, cheese has roughly 8-10 grams in a 1/4 cup and there’s absolutely noooooo fucking way anyone’s having a 1/4 cup.
Then the infamous avocado! Avocado has 30 grams of fat in one avocado!!!! Let’s say you control yourself and have only half, still 15 grams.
So, it’s totally possible to have 50 grams of fat in your breakfast, and toast.
I don’t even want to get into the amount of calories, that could possibly be 450 calories and that’s only the calories from the fat content. Oh and toast.
Get rid of all the fat. Even if you are eating a high fat and protein diet there’s enough fat in steak and eggs that you don’t need to add anything.
I didn’t notice but don’t tell me there’s butter on that toast!! When the fuck did I say Toast!!!!!

Workout:
Incline Dumbbell Bench Press
Work your way up to a heavy set of 5-8
After the set, strip 20% of the weight and continue till failure, then strip another 20% and continue till failure
Use a spotter! Preferably one that’s not going to let the weight fall on you.

Metcon:
5 Rounds
30 on/ 30 off
Row
Ski
Bike
Burpee
You should not be pacing yourself during this workout.
I’m curious about something.
For some reason I have a feeling some of you are still eating bananas and oatmeal with some peanut butter for breakfast.
I have that feeling because someone has made mention of the banana oatmeal situation more than just once.
Here’s what you do, send me what you’re eat for breakfast tomorrow morning.
Don’t send me what you think I wanna see, send me what you really ate. Everything you ate. Everything.

Workout:
4 sets 5-8 reps
Muscle up
or, Weighted strict pull up
or, Bodyweight strict pull up
or, Banded strict pull up
or, Eccentric pull up

Metcon:
10 Sets (1 Set every 3 Minutes)
30/24 cal bike
Even Sets: 12 Dumbbell Snatches (50/35)
Odd Sets: 12 Dumbbell Clean and Jerks (50/35)

Workout:
Back Squat
20 Reps
Add 5-10 lbs.
This is the last week.
Base your final weight on how you felt last week and knowing this is the last week maybe jump it up a little bit more.
I know some of you have made mention of how much weight you finished with last time, if you’re close then go for the same weight and give it a whirl!

Metcon:
5 Sets:
12/9 Calorie Row
12 Broad Jumps (If you need to, Jump back and forth keeping the same distance if you can)
12 Deadlifts (155/105)
-rest 1:1 b/t sets-

Workout:

5×3 Position Snatch
(Hang, Below Knee, Floor)
-Work up in weight
-Try to receive in bottom of squat
-Do not drop bar between positions

Metcon:

Teams of 2
M/M-6000m Row
F/F-5000m Row
M/F-5500m Row

Workout:

21-15-9
Bench Press (Body weight) Modify with a weight you can get at least 15 straight reps on the first set.
Pull up

-Rest 5 minutes-

21-15-9
Power Clean @155/105
Ring Dip

-rest 5 minutes-

21-15-9
Toes to Bar
Swings 55/35

You guys don’t need to workout every day. That’s absolutely nuts.
You come in the gym you go as hard as you can and then you rest. Beating this shit out of yourself every day won’t increase your progress any faster.
I mean I guess that depends on what progress means to you, but I can assure you it’s difficult to get stronger and add lean mass if you never give your body a chance to rest and recover.
Just because the workout is up on the board doesn’t mean you have to do it. Do you eat Mc’Donalds everyday cause there’s one on every corner.
That’s ridiculous.

Workout:

Stiff leg Deadlift
4 x 8
Warm up to a moderate weight and keep the weigh the same for all 4 sets.
Working on keeping your shoulders packed back and a neutral spine angle.
Focus on using your only your hips keeping your knees just slightly bent.
You don’t need to touch the ground with the barbell, when you feel your hamstrings stretching, pull yourself up with them!

Metcon:

2 sets (every 10:00)
21/16 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)
15/12 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)
9/8 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)