Workout:

Back squat
20 reps adding 5-10 lbs from last week

Metcon:

10:00 Amrap
3-6-9-12. . .
Devils Press (50s/35s)
10 Box Jump Overs (24/20)

Workout:

A.EMOM x’s 6
3 OHS
Increase every 2

B. EMOM
2 Power snatch
Increase every set

Metcon:
40-30-20-10
Bike for cals
Air Squats

Workout:

Lunges 5 sets 5 reps each leg
One arm holds a kb overhead, the other arm holds a kb in rack position

Metcon:

1k Row
5 Rds
10 Pull ups
10 Push jerk
1k Row

Workout:

A. EMOM x’s 6
2 Front squat + 2 jerks
Increase every 2 minutes

B. EMOM x’s 6
Power clean + jerk
Increase each set

Metcon:
Starting with the bike
Complete:
75 Toes to bar
Every 2 Minute on the Minute
15/12 Calorie Assault Bike

There’s so many different diets out there.
It’s absolutely incredible the size of the industry they’ve created around what and how to eat, it really is.
A diet isn’t going to give you the lifelong results you’re looking for. No one needs to follow a diet. Anyone who wants to change the way they look can figure out what to eat through research. It’s a matter of changing your lifestyle. The difference is when you’re on a diet you don’t or rather try not to eat certain foods because the diet says you can’t eat it. When you change your lifestyle, you don’t eat poorly because that’s just who you are and what you do.
If you eat something like pizza or cake it’s for a different reason, whether it be for a special occasion or you just want to treat yourself. But, you’re not just eating shit foods everyday cause that’s what you always do and that’s who you are.
You brush your teeth twice a day, right (i hope)? You do this cause it’s who you are and what you do, and you know if you don’t you’re going to possibly have some dental problems.
Until you change who you are and what you do your weight loss challenge is going to be an ongoing issue.
When you go out to eat the question in your head or out of your friends mouth should never be, “are you going to eat something healthy” because if that’s who you are, there is no question.
Do you ask yourself if you’re going to brush your teeth or not, or do you just do it?
Don’t be manipulated into purchasing something “they” tell you will make the difference.
The only thing that will make the difference is you.

Workout:

Incline bench press
5 x 5
@60-70% of your max flat bench from last week

Metcon:

20 minute Amrap
10 HSPU
20/15 Cal row
15 Box jump over 24/20 (if you can, jump over the box)
75 Double under

Are there still any of you that totally neglect your nutrition and just train with no regard for what you eat?
This can’t still be going on, right?
After all the emails I’ve sent over and over explaining how nutrition is the most important part of your training whether you’re looking to gain weight or lose, what you eat makes all the difference.
Training and eating poorly makes no sense, they go hand in hand.
If you haven’t given eating well 100% of the time, you should.
Terrific things start to happen like, less pain from a decrease of inflammation, a noticeable change in body composition, performing better at pickleball, and more quality sleep.
Along with training and eating comes mobility and flexibility work.
Having an issue getting into a position throughout an exercise is asking for an injury.
You don’t just have to accept pain as a daily problem, start eating better and becoming more mobile.

Workout:

Back squat
20 reps
Adding 5-10lbs from last week


Metcon:
5 Rounds every 2 minutes
5 Deadlift @225/155
10 Burpee over Bar

Workout:

Every :75 for 12 sets
1-4: 3 Power snatch
5-8: 2 Hang squat snatch
9-12: 1 Squat snatch
Increase every 2 sets

Metcon:

9-7-5
Muscle up
Squat Snatch 135/95
This may seem difficult or even impossible to do for some.
If this is the case, don’t fret. We can figure out a modification.
If muscle ups are the issue you can substitute chest to bar pull ups or regular pull ups.
If the squat snatch is the issue do to poor mobility that you choose to ignore, you can do power snatch in place of.
If you are going to substitute you need to make it comparable to the wod. Maybe something like:
A. 15-12-9
Chest to bar pull up
Power snatch 135/95
B. 15-12-9
Pull up
Power snatch 155/105
C. 9-7-5
Muscle up
Power snatch 155/105
D. 15-12-9
Pull up
Squat snatch 135/95
Get the jist of where i’m going with this?
The workout is supposed to be quick with high intensity.
Whatever you choose to modify make sure its heavy and fast.

Workout:

Every :75 for 12 sets
1-4: 3 Power Clean + 1 jerk
5-8: 2 Hang squat clean + 1 Jerk
9-12: 1 Squat clean + 1 Jerk
Increase every 2 sets

Metcon:
4 Rounds
Every 4 minutes:
12 T2B
12/10 Cal. Assault Bike|
12 Wall Balls (30/20)
12 Burpees

Workout:
Bench press
Find your 1 rep max
Take 3 singles to find your max weight.
Use 3-4 warm up sets before you start your singles.
Make sure the barbell touches your chest and your elbows are locked at the top.
If your spotter touches the bar that’s not a rep.

Metcon:
3 rds
Run 800 or Row 1k
50 Swings 55/35
50 Sit ups

After many requests we’ll be doing the 20 rep squats again.
They not only get you strong as fuck, they also get you in great condition.
So, every Monday for 8 weeks we’ll be doing the 20 rep routine. If you happen to miss a Monday be sure to make up the squats either the next day or Wednesday so you get enough rest.
The 20 reps should be a grueling 20 reps, not just a leisurely 20 reps, so make sure you’re doing what you can each week.
This is important, make sure you are doing full range of motion for all 20 reps, half reps are silly.

Workout:
20 reps Back Squat @50-55%
This is 20 consecutive reps. You can rest but you cannot return the bar to the rack till all 20 reps are completed.
Be sure to treat each rep as if it’s a 1 rep max.

Metcon:
6 sets with 1 min rest between sets
15/12 Cal. Assault
5 Burpee Box jump overs 34/24″