Workout:
Snatch
A. Every minute x’6 rounds
1 Power snatch
2 Overhead squats
Increasing weight

B. Every :90 x’s 4 rounds
2 Squat snatch 80% of A
or
1 Squat snatch continuing to increase from A
If technique is good and you want to go for a heavy single, do it!
If technique is dodgy and you need lighter reps, do the doubles at 80%

Metcon:
5 Rounds
100 Step ups
15 GHD Sit ups

Workout:
Bench Press
5 x 5 (stay at a moderate weight)

Metcon:
Run 200
Rest 1 Minutes
Run 400
Rest 2 Minutes
Run 600
Rest 3 Minutes
Repeat for 3 rounds total

Workout:
A. EMOM x’s 6
1 Power clean
1 Hang power clean
1 Jerk
Increase each set

B. Every :90 x’s 4
3 Squat clean thruster
80% of where you finished A with

Metcon:
21-15-9
Bike for Cals
Med ball cleans 20/14
Pull up
Box Jump @24/20
Burpee

Workout:
Shoulder Press
5×5
Work your way up to a heavy set of 5 and keep the weight there for all 5 sets
These are strict shoulder presses. There is NO leg drive whatsoever.
Do not start to use your legs because the weight is getting heavy. That’s not how this works, keep your legs locked and your core stable while you only use your arms to drive the weight upwards. Straight upwards, not out in front of you then upward.
You drive with your elbows. No legs, no legs at all, none.

Metcon:
4 Rounds
Row 500
20 Swings @55/35
(Each rep should be 100% effort. Do not just throw the KB, snap it forward. Driving the KB forward is a violent movement, you’re not just pushing your hips forward.)
40 Sit ups

Workout:
Back Squat
With a partner, complete:
10 x 10 @60-70% of last weeks 5 x 3 weight
You and your partner alternate the 10 reps
One of you is resting while the other is squatting till all 100 reps each are completed

Metcon:
21-15-9
Power Clean @135/95
Ring dip/ Bar dip/ Bench dip or push up
35 Double under before, between and after (21-15-9)

Workout:
Snatch
A. Every :90 x’s 6 rounds
1 Power snatch
1 OHS
1 Hang squat snatch

B. Every :60 x’s 4 rounds
2 Hang squat snatch (80% of A for all 4 sets)

Metcon:
5 x’s 4 min Amraps
1 Min rest between
10 Deadlift @135/95
8 DB or KB shoulder press 50/35
Remaining time in each amrap, max box step ups (20/24)
Rx+ Wear a vest for the entire workout

Workout:

Run 800 meters
Then right into …
100 Pull ups
100 Push ups
100 Situ ups
100 Air squats
You can partition the workout if need be, but i would prefer it to be done as written.

Workout:
A. 6 sets every :90
1 squat clean + 1 front squat
Increase each set
B. 4 sets every :60
2 front squat + 2 jerk
(80% of A for all 4 sets)

Metcon:
3 Rounds:
500 meter row
500 meter ski
30/20 Cal bike or 1,000 meter C2 bike
Rest 2 minutes

I do not want to hear the word “diet” ever again. There’s no such thing as a diet.
I’m going to go over this again because it’s concerning to me that something so simple can be so difficult. However, I can understand the confusion and here’s why.
Do you know what you see when you google the word, diet?
This is what it says. The word diet comes from the greek word, “diaita” which means “way of life”.
It also says, “for many people, however, it means following a specific food plan to lose weight.” That’s the problem. When did the meaning of the word become so ass backwards?
I’m going to go out on a limb and say the fuckers in the “diet” industry changed the meaning of the word to get us to buy into a “diet plan”.
Instead of saying, you need to eat well throughout your life, they say, try this diet and try that diet so they can make money. Dr’s say, you need to go on a diet.
Fucking insane, an out of shape Dr telling you that you need to go on a diet. So, an out of shape Dr which is a huge problem on it’s own, is now telling you that you need to go on a diet. Fuckin ludicrous.
It’s fuckin terrible.
When we say the words, “diet plan” it implies there’s a beginning and and ending.
This is horse shit. There’s no beginning and ending to eating well, it’s a constant thing like brushing your teeth or showering. You don’t start and stop showering one the showering plan begins and ends, right! You fucking shower when you’re dirty. So, why do we keep starting different diet plans because these idiots keep coming up with new ones?
Are we that easily manipulated by these people? No, fuck no!
Stop trying to find something that you think is going to work just because you don’t want to change the way you eat permanently.
You know why most people say eating meat and vegetables is not sustainable? It’s because these mother fuckers tell you it’s not sustainable!
It’s crazy, pure craziness.
Not sustainable, that’s such a dumb statement. You telling me if you had no choice and you had to eat meat and vegetables for the rest of your life or you would die, that it wouldn’t be sustainable??
No, of course not.
C’mon man, we ain’t splittin atoms here. It’s just food.
You eat well most of the time, 80-90%. The other 10-20% you can have some crap food but this is only if you’re eating well the other 80-90%!
You can’t say you’re going to eat well and only do it for half the day and then eat shit for the rest of the day cause you’re happy eating well till noon everyday!
It just doesn’t work like that. I’m not saying you can’t cheat on occasion. Once a week is fine, but not every night!
Here’s the so called “secret”, change your fucking behavior. That’s the problem. It’s ain’t food, it’s YOU!
Say the word diet again and there’s going to be double unders in every workout for a year straight.
Here you go, eat meat, chicken, fish, eggs and vegetables 80-90% of the time and you’ll be happy. Then maybe I’ll be happy.

Workout:

Swings 55/35
10 x 10
10 reps every minute for 10 minutes
Each rep should be 100% intensity. If you can’t keep the intensity and technique, scale the reps

Metcon:
12 minute Amrap
30 Double unders
5 Thruster @95/65
10 Toes to bar

Workout:

Back Squat
5 x 3 (add 5-10lbs from last week)
Three seconds down, 1 second pause


Metcon:
Alternating Minutes for 15 Rounds in 30 minutes
Even Minutes: 15/12 Calorie Row
Odd Minutes: 10 Burpees (scale the number of burpees as needed)
*if you need to scale the burpees, scale so you get at least 15-20 seconds rest*
Don’t scale cause you want to, scale cause you have to.