Workout: Row 2k / 1,600 meters Run 1 mile Ski 2k / 1,600 meters Do not partition the movements. The workout is to be done as it’s written. The workout would be not only physically easier but mentally easier also. We don’t want that, especially the mental part. Don’t break it up. I’ll be very upset if you choose to break it up. If you’re planning on ignoring me and breaking it up anyway, you’ll be punished once I find out. Punishment could be anything from being publicly humiliated or a simple look of disappointment.
Workout: 10 Min EMOM Build to a heavy squat clean and jerk Start light and work your way up through each set. If you aren’t comfortable with the movement, work on your technique.
Metcon: Run 400 5 rounds 5 Deadlift 5 Power clean 5 Front squat Rx weight: 135/95 Rest 2 minutes
Run 400 3 rounds 5 Deadlift 5 Power clean 5 Front squat Rx weight: 155/105
Run 400 1 Round 5 Deadlift 5 Power clean 5 Front squat Rx weight: 185/125
Workout: 3 min Bike Perform the complex three times: Kb Cossack squat 1 x 10 each leg Deep goblet squat hold 30 seconds Squat and reach 1 x 10 Bird Dog 1 x 10 Plank 30 seconds Side planks 30 seconds Single leg glute bridge 1 x 10 each leg
Metcon: Row 1k 20 Back squats @60-65% Run 800 20 Back squats Row 1k
Workout: Every :90 for 8 sets 1 Power snatch 1 Overhead squat 1 Hang squat snatch (increase weight every 2 sets)
Metcon: 21-15-9 Bike for calories Hang power snatch @95/65 Overhead squat @95/65 If your overhead squat sucks due to the fact that you don’t stretch, you can use two different barbells for the workout. Use a heavier one for the hang power snatch and a lighter one for the overheads. Do you stretch? Do you work on your shit? Do you take time out of your day to work on your mobility? I’m just asking cause I’m curious, that’s all. Does it bother you that you have some mobility problems with certain exercises? I’ve seen people like Mitch work on his mobility over the years and his improvement is incredible. Mitch couldn’t overhead squat a pvc pipe without it coming forward! Now that homeboy overhead squats 175 lbs! That’s fuckin crazy! Like eating, it’s all about what you do consistently, right? If you consistently work on your mobility, you become more mobil, strange concept but truth. Speaking of eating, if you thought about it would you say you eat well consistently or do you eat crap consistently? Think about it and let me know
Workout: Every :90 for 8 sets Power Clean + jerk + hang squat clean + jerk (increase every 2 sets) You don’t have to go heavy for the complex. Stay light if you need to work on the movement.
Metcon: 3 Rounds 15 Power clean @135/95 15 Burpee over bar
Workout: KB Swing EMOM At the top of every minute complete 10 swings for 10 minutes Each rep should be max effort. You should always be in control of the Kb. Maintain stability, the Kb should never be swinging you!
Metcon: 5 Rounds Run 400 20 GHD Sit ups
I have a question. Maybe you can respond by emailing me your answer. This question in not directed at anyone in particular, simply just asking a question out of curiosity. When I say something like eat meat and vegetables, what do you hear? Like when I say those specific words do you hear something else? Again, I’m just curious as to get a better understanding.
Workout: DB Bulgarian Split Squats 5 x 5 ea. leg Work your way up to a heavy set of 5 with 2 DB, then complete 5 sets at that weight. Try using the 2 DB’s first. If balance is an issue use one DB and hold the rig for assistance.
Metcon: 5 x 3 minute rounds Each round you have 3 minutes to complete: 500 Row/ Max rep wall balls. When the 3 minutes start get through the row at a quick pace than complete as many wall balls as you can in the time that is left. After each 3 min round take 90 seconds to rest.
Some of you crazy mother fuckers requested the 10×10 Back Squats again. A couple of those crazy mother fuckers are women, that’s fucking awesome. Be my guest! Maybe add 5 lbs from last week, then fuckin crush it! It’s nice to hear when you guys ask for more instead of bitching. Actually it’s delightful!!
Workout: A. Every :90 for 5 sets 2 Hang squat snatches (increase ea. set)
B. Every :90 for 3 sets 3 OHS (weight you finished with “A”, no increase)
C. Max height box jump
Metcon: Row 1,000 meters Then, 5 rounds of: 15 Hip extension 15 GHD – sit up 5 Thruster @135/95 Row 1,000 meters *** For hip ext. you can substitute, Superman’s, Good Mornings, light KB Deadlift, or Reverse hyper. For the GHD sit ups you can substitute, Ab Mat sit ups, Toes to Bar, Knees to Elbows, or Crunches. For the Row you can substitute 60 Cal Bike, 1,000 meter ski, or run 800 meters.
That’s Greg having lunch. Looks like a turkey and cheese wrap with mustard and a pretzel rod that looks very “sus” to me, not to mention the rest of the pretzel bag on top of the Wrapper. Let me just preface this by saying, Greg and Mercy did amazing this morning. They were the only two that showed up to run when everyone else pussed out. Listen, there’s nothing wrong with having some carbs. If you’re going to have carbs you can’t be cheating and having shit the rest of the day. I’d rather you tried to have no carbs at all so that when you do have them, it’s not so bad.
This is Mercy’s empty bowl of cereal. Yes, cereal. Again, I’m not saying you can’t have carbs as long as you’re not having them all day every day. If you are eating them on a consistent basis make sure you’re counting your calories. Again, Greg and Mercy did awesome on the run this morning. Why go and eat carbs afterwards when you can stay ahead of the game and have meat after you workout? The idea is to keep your insulin lever consistently low all throughout the day, eating carbs all day doesn’t help with that situation. I have a question. Do you eat carbs based on some research that carbs are good because it makes you feel better that you can’t stay away from carbs, or do you eat them with a plan in mind? Why eat them? Are you starving? Do you have low blood sugar? Can you not workout without any carbs in you, or do you just have an issue with not eating them? Why not just eat meat? Meat is good. Meat is tasty. Meat is healthy. Meat is delightful. Eat meat!! BTW, I love Greg and Mercy to death!
