Workout:

(10 Rounds)
Every min (30 mins)
Min 1: 200/175m Ski
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Power Cleans (205/135)

Log your food!

Workout:

Back Squat
Take 15 minutes to establish a 1 rep max
10-7-5-3-1-1-1

Metcon:

Complete every 5 minutes as quickly as possible for 5 sets
50 Double unders
7 Push Jerk @135/95
Run 200
7 Burpee broad jumps
If you are proficient at the double under which you all should be by now, especially those who have been doing them for years!
Anyway, I’m not gonna get upset about that right now. You should be upset not me!
The double unders should take around 30 -45 seconds.
If you don’t do double’s do the bike for 10/7 cals.
The Jerks should take no more than :30.
The run, 45-60 seconds, same with the burpees.
Depending on what round we are in will dictate the length of time we finish.
Now that you know the times adjust the workout accordingly so you can sprint through each round and have ample rest time to repeat for 5 rounds.
Don’t do singles, gay.
Don’t do a heavy jerk that’s gonna floor you after 5 reps. Use a weight that will be challenging but you can still move through it quickly.
Everyone should be able to run quickly, Mel does it and she’s 6 months pregnant. She also did Murph last Monday, again, 6 months pregnant.
Cut the burpees down in reps but keep the broad jumps if needed.

Workout:

Superset the two:
4 sets 6-10 reps
Alternating arm KB shoulder press (starting with 2 kb’s in rack position)
Double KB Row from hinge position
Same weight for all 4 sets

Metcon:

With a partner alternate rounds for 15 minutes
10 Double KB Swing
8 Double KB Clean
6 Double KB Lunges in rack position

Workout:

5 Rounds
400 Run
25 Wall Ball 20/14
20/15 cal Bike
Rest 2 minutes

Workout:

9 Min EMOM
1 Power clean + 1 Hang power clean
Start off with a moderate weight and increase every 3rd set

Metcon:

15-12-9-6-3
Power clean 155/115
Burpee box jump over 24/20

Workout:

Deadlift
5 @40%
5 @50%
5 @60%
5 @75%
3 @85%
1 +@95%

Metcon:

“Annie”
50-40-30-20-10
Double under
Sit up

Workout:

10 Minute EMOM
3 Hang Power Snatch
Increase weight every 2nd set

Metcon:
100 Double Unders
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
100 Double Unders

Workout:

Deadlift
5 @40%
5 @50%
5 @60%
3 @70%
3 @80%
3 +@90%

Metcon:

Every 5 minutes complete
Run 400
Row 500/400
Three sets total

Workout:

10 Minute EMOM
3 Hang power Cleans
Increase weight every 2nd set

Metcon:

Every 4 minutes complete
500/400 Meter Run or Row
12 Toes to Bar
Max Reps of Strict Handstand Push-Ups or Strict presses

Rest 2 minutes, and repeat for a total of 6 sets.

I didn’t get any responses regarding if everyone is tracking their calories.
Does that mean everyone is?
This is very simple, it doesn’t have to be complicated.
The Diet industry tries to make it complicated as to keep selling their shit.
Unfortunately, it works on most people. Instead of thinking, all I have to do is lower my calories and eat whole foods, people are thinking,
should I do the blood type diet, I need to eat in the morning, I shouldn’t eat in the morning, I need to stop eating all together, I need to eat 7 times a day, I need to eat once a day, fuck it, I’ll take a shot and eat nothing.
The fuckin list goes on and on and on!
How can you blame people, they shove the bullshit diets down your throat and then put a fuckin fast food joint on every corner.
I still hear fuckin stories about Dr’s telling their patients to eat a low fat diet!!
Absolutely fuckin insane. If you ever hear your Dr. tell you or someone else this nonsense please tell me.
Geez, if we listen to them we’ll be a bunch of out of shape zombies that can’t think for themselves, it fuckin crazy.
Think for yourselves, you know what the answer is, you just have to execute.
Elizabetta came back to the gym after a longgg lay off.
She decided to eat perfectly and start training again.
Sounds pretty fuckin simple, doesn’t it? It is!
After a week Betta is feeling great, eating well everyday and training everyday.
If she didn’t make that decision she would still be feeling fucking miserable about herself every fucking day.
You’ll see her transformation in 5 more weeks.
Betta uses My Fitness Pal

Workout:

Bench press
5 @40%
5 @50%
5 @60%
3 @70%
3 @80%
3 +@90%

Metcon:
Every minute, on the minute, for 15 minutes:
10 Swings
7 Burpee
Modify the amount of Burpees if you don’t get at least 15 seconds rest, or you can move faster.

Has everyone started using the app, My Fitness Pal?
If not, why not?
The only way to truly track your food is with an app like this otherwise you most likely have no fucking clue what you’re eating.
You just eat haphazardly. You don’t even realize when you’re cheating, you just think in your head that you didn’t eat that many calories when it reality you probably go over, or under.
It’s easy to tweak your diet when you track, it gives you a baseline.
Let me ask a different question. Is anyone trying to drop weight and not tracking their calories?
That’s just ludicrous, even more so than someone not trying to lose.
Seriously, I know you may think it takes an hour to log your food. It doesn’t, it takes 2 minutes.
That shouldn’t even be an issue anyway. Just track your food!
What do you do if you don’t track?
Do you just eat what you think equates to a certain amount of calories?
Do you have a goal weight but just wing it to get there?
This is your nutrition! You eat everyday, think about the massive changes you can make if you get your eating on point!
Who reads this and absolutely ignores it?
I don’t care. Just tell me.
Email me if you have a goal of losing weight and you just fuckin ignore this.
Then tell me what stops you from doing it, and don’t write it takes to long.


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