Workout:

Push Jerk
7 x 2
If you are proficient at the lift, go heavy.
If you suck at the lift, go light and practice like you should have been doing all along with your double unders.

Metcon:

3 sets
30/22 Cal. Assault Bike
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps Overs (20)

-Rest 2:00 b/t rounds-

Workout:

Back Squat
20 reps
Adding 5-10 lbs
There is one more week of this so adjust your weight accordingly.
If the 20 reps isn’t knocking the crap out of you by now, you’re doing something wrong.
This shouldn’t be an easy set of 20. The set itself should be taking several minutes.
Not only should you have noticed an increase in absolute strength but your muscular endurance under load also.


Metcon:

8 sets
10/8 Calorie Row
10 Burpee Over Rower
10/8 Calorie Row
Rest 1:1 b/t set
These are fuckin sprints!
I’m picturing in my head that each and every one of you is moving through each round full speed.
Earn your rest!

Workout:

Swings 10 x 10
As heavy as you can without breaking form or technique
Treat each rep with intensity. You’re not just throwing the bell forward.

Metcon:

EMOM 21 Minutes (Bodyweight)
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 3 Muscle ups or 5-10 Strict Pull-Ups or 10 Single Arm DB Row (Each Arm)

Workout:

Bench Press
5 reps every 2 minutes for 5 sets total
Start at 50% and work up to around 75%.
The last set will be a drop set.
After reaching your 5th rep drop the weight back to 50% and rep out till failure.

Metcon:

4 Sets:
10 GHD Sit ups or Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 GHD Sit ups or Toes 2 Bar
10 Burpee Box Jump Overs (24”/20”)
-rest 1:1 b/t sets-
These are box jump overs. If you can jump over the box, do that. If you can’t jump over the box then jump on it and over.

Workout:

4 Rounds
25/17 Cal Bike
10 Power Snatch (135/95)

-Rest 3:00-

4 Rounds
25/17 Cal Bike
10 Power Clean (165/115)

It’s crazy to me that something so simple like eating healthy foods such as meat, fish, eggs and vegetables has been turned into this billion dollar industry created to manipulate us into thinking we need to be on some kind of program to eat well.
Everything out there is a bunch of crap made up for the sole purpose of financial gain.
Did you know if you wanted to create a protein powder, vitamins, minerals, energy drinks, etc.. all you have to do is call a manufacturer and they will actually provide you with recipes to create all these things. You don’t even need your own formula!
They do everything right down to the enticing label.
None of this shit is necessary, none of it. Just eat healthy, that’s it.
You need to get your ass to the grocery store and cook yourself some food. It’s that fucking simple.
Stop wasting money on all this shit.
You know what it’s there? I’ll tell you exactly why it’s there, because they know that most people are going to start a diet and fail within the first week.
They also know that most people won’t blame themselves, most people will say, “this diet didn’t work, let me try something else”.
This is why all the crap is out there, it’s there cause they know people will switch from diet program to diet program over and over again never saying to themselves, maybe I’m the fucking problem.
Don’t let them do this to you just eat some real fuckin food.

Workout:

Deadlift
Find your 1 rep max
10-7-5-3-1-1-1

Metcon:

5 Sets:
1 Minute Max Alternating Leg V-Ups
1 Minute Max Stepback Lunges (with or without a KB)
1 Minute Max Push Ups
-Rest 1 Minute-

Workout:

Back Squat
20 reps Adding 5-10 lbs

Metcon:

5 sets of 10 reps ea.
Push Jerk @95/65
Pull up
Before, b/t and after perform 30 Double unders

If you don’t have double’s by now I’m going to assume you are ok with just doing singles.
That’s a shame.
Double unders are no where near the same intensity as singles. The only thing singles are good for is learning your cadence so you can advance to doing double’s.
They really aren’t that hard. Challenge yourself to get them, don’t just settle for not doing something that you are capable of doing. That’s silly. Are you silly?
It’s not the double jump that bothers me.
It’s that you don’t try, that’s what kills me. Don’t sit there and say you tried, cause if you really tried you would have them.
Wait a second! Are there some of you that don’t do double’s and don’t eat right either??

Workout:

Every :75 for 12 sets
Sets 1-6:
Hang power snatch + 2 Overhead squats
Increase each set
Sets 7-12:
Squat snatch + 1 Overhead squat
Increase every 2 sets

Metcon:

12 Min Amrap
10 Deadlifts @135/95
20 V-ups
40 Double unders









Metcon:

Workout:

Metcon (10 Rounds
Every min (30 mins)
Min 1: 200/175m Ski
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Thruster @155/105

Who has fell off track with their nutrition due to the holiday season?
If you are this person, here’s what you need to do.
Get all the leftover shit from the holidays out of your house. Throw it right in the garbage, don’t feel guilty about throwing out shitty food cause no one should be eating that crap.
Then you need to get rid of all the normal snacking shit you have in your house. Throw that shit out as well because like I said previously, no one needs to eat that crap.
If you just don’t like throwing out food in general, go find someone you don’t like and give that person all your snacks.
That person will be happy and you’ll be happy that you not only didn’t have to throw out food, but you hurt that person also.
Now that all the shit is gone from your house just start fucking eating well again.
If however you weren’t eating well before the holidays, start fucking eating well.

Workout:

A. Every :75 for 6 rounds
1 Power clean + 1 Jerk + 1 Front squat
Increase each set
B. Every :75 for 6 rounds
1 Squat clean + 1 Front squat
Start where you left off from A and increase every 2 rounds

Metcon:

27/21 – 21/15- 15/10 – 9/6
Bike for Cals
10 Hang Power cleans @135/95
10 Front rack Barbell Lunges (5 each leg) after each round.
So, it’s:
27/21 cals 10 PC and 10 Lunges
21/15 cals 10 PC and 10 Lunges
15/10 cals 10 PC and 10 Lunges
9/6 cals 10 PC and 10 Lunges