Run 400
1 Min Deep Squat
10 Goblet Squat
10 Cossack
10 WGS
10 Bird Dog
1 Min Plank
:30 Star Plank
90/90 10 ea. side
10 Dead Bug

36 Min EMOM (4) sets:
1 – Run 200
2 – Devil’s Press x 5 @50/35
3 – Run 200
4 – Sit ups x 25
5 – Run 200
6 – Power Clean x 5 @155/105
7 – Run 200
8 – Sled Push x 4
9 – Rest

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday

Complete the following complex without dropping the Barbell x 5 @95/65
50 Double Unders
Deadlift x 8
Hang Power Clean x 8
Front squat x 8
Push Press x 8
Back squat x 8
Good Morning x 8
REST 2 Minutes

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 (5) Sets
Deadlift x 5 @75%
Standing KB Hip Lifts x 16 (8) ea.

20 Min EMOM
1st Min – Row 250/200 or Run 200
2nd Min – Rest

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday

20 Min Amrap
Run 200
(2 Rounds of 3 Pull ups, 6 Push ups, 9 Air Squat, 12 Sit ups)

Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 3 Min x 3 sets:
Bench Press x Failure
Negative Chin ups x 10

3 sets till Failure
Dips
Front Plate Raises
DB Side Laterals
Alternating DB Curls
Barbell Rows
2 Min Rest

Run 400
1 Min Deep Squat
I’s, Y’s, T’s
KB Halo x 10 ea.
KB Around the World x 20 ea.
KB Single Leg RDL x 10 ea.
KB Windmill x 5 ea.
KB Kneeling Weight Shift :60 ea.

10 Min EMOM
Swings x 10
Plank x :20

20 Min EMOM
Ski 250/200
Power Cleans x 3 @155/105
Burpee Box Jumps x 10 @20″
Reverse Sled Pulls x :60
Rest
No Burpee bitching, you only did 24 Burpees yesterday.

Warm up:
Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday

Superset the Two:
Bulgarian Split Squats 3 x 10
:30 Sled Push

12 Min Amrap
10/7 Cal Bike
8 Burpee Pull ups
16 Single Arm DB Shoulder Press (8 ea.)
24 Sit ups

Seems like Summer is here with this stupid weather we been having.
Who is happy with their Summer bodies and who keeps repeating the phrase, “I’ll start eating better on Monday”?
I’m guessing “Monday” never comes.
How bout the dreaded, “I’ll just have a piece of cake tonight and start tomorrow”?
I’m also guessing there’s limitless cake in your house.
What about this one, “I worked out everyday this week, so I can have those cookies I been hawking”.
Let me tell you how you get your Summer body.
MEAT, CHICKEN, FISH, EGGS AND LIFTING HEAVY SHIT.
I have obviously not said this enough.
Try it, you might be shocked to find it actually works.
There’s still time!
It’s only the middle of April.
You start now and you can get a good 6 weeks of strict eating by June!
Do it!
It’s simple, You just keep your fuckin mouth shut when there’s sweets around, which shouldn’t be around anyway cause you shouldn’t be stocking your house full of that shit in the first place.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 (5) Sets
Deadlift 5 reps @75%
Standing KB Hip Lifts x 12 (6) ea.

100 Ft. Med Ball Walking Lunge (4 x across) 20/14
100 Double Unders
50  Wall Ball 20/14
25 Burpee
50  Wall Ball
100  Double Unders
100  Ft. Med Ball Walking Lunge

I feel like I’ve said this 1,000 times and yet some of you are still not bracing before lifting.
You need to BRACE before you pick shit up! You can’t just haphazardly lift weights without staying tight.
You’re not only putting your spine at risk but you’re less powerful. Don’t you want to be as strong as your body will allow before lifting, DOY!
Once again, you need to create tension throughout your abs, obliques, and lower back in order to protect your spine and transfer energy throughout your body properly, otherwise you’re spine is like a limp dick trying to move weight, and all that stress goes directly to your spine!
When your spine is under load and you’re not braced, it’s more vulnerable to excessive movement and that’s how you get injured.
C’mon! This is crazy. Do you just ignore me when I say, “STAY TIGHT”?
Some of you are even sucking in your gut! What the fuck! I know I forget a lot of shit, but I’ve never ever once said to suck in your gut when lifting.
That’s fuckin ludicrous.
I’ve said over and over again, you take a deep breath in push your gut out, tighten your abs and obliques like you’re in a plank (or at least doing a plank correctly)
Staying tight is not only holding your breath, you should be able to breathe through your shield, which means staying tight while breathing.
Not only are you at risk for injury when you don’t brace but you can’t properly transfer the energy created from your lower body into your limbs and finally into the bar.
On the big lifts, Squat, Deadlift, Bench, Presses, etc … you should be holding your breath as you execute the lift, then breathe when you’re not moving as you stay tight.
Every other movement, Swings, Box Jumps, Push ups, Pull ups, Wall Balls, etc … you should be staying tight and breathing at the same time.
It’s easy, ask me or someone to punch you in the stomach and you’ll automatically brace. If you don’t, you’re just a mess.
This is crazy.
I’m going to be forced to walk around again and pop you in the stomach to make sure you’re tight.
C’mon, help yourself!

EAT MEAT, CHICKEN, FISH, EGGS AND STAY FUCKING TIGHT!!!

You wanna be like everyone else who doesn’t eat well, doesn’t lift and doesn’t even know how to brace!

Don’t fuckin ignore me cause I know for certain there’s some of you who are saying, “yeah, yeah, yeah” who still aren’t staying tight.

Run 400
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday

4 RFT
Run 400
30 Sit ups
20 Swings 70/44
15 Push ups
10 Pull up

Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 2:30 (5) sets complete:
3 Bench Press @75%
DB Flyes 8-10

3 Sets till failure with 2 Min Rest
Dips
Standing DB Shoulder Press
DB Side Laterals
Barbell Curl (21’s)
Barbell Rows
2 Min Rest