Workout:

Deadlift
5 x 5
Work your way up to a heavy set of 5 then increase each set.

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)

Today’s Classes:
8 and 9 am

Workout:

AMRAP Ascending Ladder (with a Partner) in 10 minutes

2 Wall Ball Shots (20/14 lb) – Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) – Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 2
6 Synchronized Burpees
etc…

Rest 3 minutes

For 10 minutes
Partners alternate 250/200 ski, bike or row
Sprint through the movement as quickly as you can.

Workout:

A. 6 rounds every :90
2 Power clean + 1 Jerk
Increase every set

B. 4 rounds every :60
3 Front squat
Start with weight you finished A with and increase each set

Metcon:
1K row
then …
[5 rounds
15 Hip extension
15 Ghd sit ups]
1k row

Thanksgiving day hours:
8am and 9am

Workout:

Heavy DB Lunges
5 x 10 (5 each leg)
You can do walking lunges or lunges in places. Just make sure you have two heavy ass db’s.


5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups
If you cannot get at least 10 reps with 3/4 body-weight, choose a weight you can get 10 reps for the first couple rounds. Same with the pull ups, modify to get 10 reps.
Give yourself ample recovery time between sets.

Have you given any thought as to why you work out?
Maybe you want to keep your bones strong so as you age you don’t fall, break your hip and die.
I hear this is a big issue with older people, like Bruce. Fortunately for Bruce his bones are strong from lifting, he may fall but, no broken hips here.
Of course one of his hips has already been replaced but the other is primo.
I would imagine if someone has the notion that through working out they will look how they want to and it doesn’t happen it would be pretty discouraging.
I wonder if this concept stops people from continuing their training. I mean if you believe something to be true and it’s not working I guess it would be easy to quit.
This is another reason you need to separate the two.
Focus on your goal of why you train while also focusing on eating well to drop fat.

Workout:

Swings (as heavy as you can)
10 min EMOM
10 reps each minute

Metcon:
5 Rounds
50 Double unders
5 Overhead squats @135/95

How many of you workout so you don’t feel as guilty when you eat crap. Do you workout to lose weight.
This is not how it works.
Losing weight happens from what you put in your mouth.
If you are one of these people that works out to lose weight, you should rethink why you train.
Maybe figuring out a different goal of why you workout like, strength gain, increase in power, better stamina, or whatever the reason it can’t be to lose weight.
Separating the two may help you eat better.
Knowing that the only way to lose fat is eating well, as opposed to working out to lose fat will help you focus on eating well.

Workout:

10 Rounds
1 Power snatch
1 Overhead squat
1 Hang power snatch
1 Overhead squat
Increase every 2 sets

Metcon:

4 Rounds
500/400 sprint on the rower
Rest 90 seconds between rounds
You’re getting a good amount of rest so go hard on the row

Workout:

Run 800
40 Box jumps 20
40 Swings 55/35
40 Wall Ball 20/14
40 Sit ups
40 Lunges
Ski 1k
40 Lunges
40 Sit ups
40 Wall Ball
40 Swings
40 Box jumps
Run 800

Workout:

10 sets every :90
1 Power clean
1 Jerk
1 Front squat
1 Jerk
Increase every 2 sets

Metcon:
Bike 50/33 cals
15-12-9
Squat Clean Thruster 135/95
Pull up
Bike 50/33 cals
If you would rather go with light weight, then do 21-15-9 reps

Workout:

Bench Press
5 x 3
Warm up to a heavy set of 3 and increase each set

Metcon:
100 Burpees
Every minute perform 5 Kb snatch 55/35
Alternate arms

Workout:

Front Squat
5 x 3
Warm up to a heavy set of 3 and increase each set

Metcon:
3 Rds
500m Row
15 Deadlift 185/125
15 Toes to bar