Workout:
1 Mile run
25 Toes To Bar
2K Row
25 Toes To Bar
1 Mile run

Shoot for under 30 minutes
If you need to scale the Toes to Bar, you can do knees to elbows, Ab Mat sit ups, Crunches, V-ups, whatever Ab exercise you would like to do.
If you need to scale the run, you can ride the bike for 120/88 calories.
You can also do the ski erg for 2k meters.
Just do something for 30 minutes !! (oh, and eat well)

Workout:
A. Every :90 for 6 sets.
Squat clean + 2 Jerks
Increase every 2 sets
B. Every :90 for 4 sets
2 front squat +1 jerk,
(starting where you left off from A)

Metcon:
10 rounds
9 Thrusters @95/65
35 Double unders

Are you sore? If you feel sore, maybe take a rest day.
It’s hard to train sore. It’s difficult to get the most out of the workout when your body isn’t feeling 100%, even 70% is fine but when your body is feeling beat up and you’re asking it to perform at a high level with your training, that’s asking for an injury and stunt your progress.
I’m in no way telling you not to train. Some people don’t get sore at all, God Bless. But for most of us if you’re feeling like you got hit by a car, take a rest day.
You shouldn’t feel guilty taking some rest. I would imagine if anyone is feeling guilty missing the gym it might have something to do with your diet.
I feel like, and correct me if I’m wrong, if you eat well consistently you never have to feel like you need to go to the gym to work off the crap you ate.
Does this sound familiar to anyone? I’m not saying this is anyone I know, I’m just throwing this out there for something to think about.
If this isn’t you and you just love the gym so much you can’t stay away, then just modify or change the workout, no big deal.
Ya know what, I’m curious email me back if you eat well 80% of the time. If you don’t email me, I will assume your number falls below the 80% mark.
Which is fine, there’s not judgement here. Judgement free zone!

Workout:
Bench Press
5 x 3 (3 second descent, quick lockout)
Start at 70% and increase each set

Metcon:
5 – 2 minute rounds
You have 2 minutes, start at the 400 marker, sprint back to the gym
then do as many burpees as possible in the rest of the 2 minutes
your rest is the walk back to the 400 marker.

Workout:
Back Squat
20 reps adding 5 lbs from last week
or
Back Squat 5 x 5

Metcon:
21-18-15-12
Deadlift @225/155
Box Jump (30/24)

To continue from Friday, it’s really senseless to train hard and then not eat well.
Unless your reasoning for training is just to get strong and look heavy, why wouldn’t you try and do what you can to improve not only the way you look but also improve your performance all together?
How many of you have actually tried to eat well at least 80-90% of the time?
Have you even given it a shot, or just make excuses as to why you can’t?
Kosta sent me that V-shred guy on social media. Is that really all it takes to get people to believe you, just go on and spew a bunch of shit
to make people feel like you have some hidden secret to getting lean?
I’ve said this over and over again, it’s consistently eating well.
That’s the fucking secret, there ya go, consistently eat well! You’re welcome.
What’s the secret Hollywood uses? They eat well and workout, and i’m sure take some kind of PED to help the process move along a little quicker.
Here’s another secret. Ya know how to get fat? You consistently eat shit and train like a dud.
There ya go! I’m full of secrets today.
Here’s another one for ya, read this even if you don’t want to hear the truth. It will help in the end.

Workout:

Strength:
10 Min Emom
Odd #’s: 1 Power Snatch + 2 OHS
Even #’s: 1 Squat snatch + 1 Hang power snatch
Increase weight every 2 min.
or
Deadlift 5 x 5 Start @70% and increase each set.
Focus on staying braced throughout and moving through the movement slowly

Metcon:

17 minute EMOM
1st min: Strict Pull up (use a band if you cannot perform pull ups for at least 30 seconds)
2nd min: Push Press @75/55
3rd min: Bike for calories
4th min: Swings @55/35
5th min: Burpee
Rest 1 min

Some of you have mentioned the workouts being a little lengthy.
Ya know what will shorten the workouts, if you start fucking eating healthy.
I’m just mimicking what people do. Eat shit and do long workouts to make up for eating shit.
It doesn’t work. Ya know what works? Eating healthy all the time, then you don’t have to murder yourself when you workout.
I feel like we’ve went over this before.
It’s the fucking summer, aren’t you supposed to at least eat well in the summer?
I can understand falling off a little in the winter, but the summer??
Once again, I’m confused.

Workout:
2 Rounds:
Run 400
50 Air Squat
Run 400
50 Sit ups
Run 400
50 Lunges
Run 400
50 Sit ups

Workout:
10 Min EMOM
Even Minutes = Power clean + 2 jerks
Odd Minutes= Squat clean thruster
Increase weight every 2 rounds
Technique is the most important thing here so if you feel as if you need improvement, don’t go heavy. That would be silly.
Stay light and work on your technique

Metcon:
Row 1K
15 Clean and Jerk @135/95
Run 800
Row 1K
15 Clean and jerk @135/95
Run 800

Workout:
3 Rounds
1 minute plank
1 minute right side plank
1 minute left side plank
rest 1 min

20 Min Amrap
5 Bent Over DB Row @50/30
10 Barbell Bench Press @135/95
15 Box Jumps @24/20

Workout:
20 rep Back Squats
Increase by 5 lbs from last week
These should be fucking brutal by now. If you are going through these 20 reps with no issue at all, there’s a problem.
After the set you should feel like you just went through a whole workout.
Maybe it’s the weight, maybe your range of motion?
If you are not comfortable going up in weight for all 20, then do 5 x 5 at the same weight as last week.

Metcon:
10 Rounds
10 KB Snatch @55/35 (alternate arms each round)
10 Toes to Bar or GHD Sit ups

Workout:
10 min EMOM
1 Power Snatch + 2 Hang Power Snatch
Increase weight every 2 minutes

Metcon:
3 sets:
5 Minute Amrap
5 Hang Power Cleans @135/95
10 Wall Ball (20/14)
Rest 2 minutes b/t sets