Workout:
A. 6 Min EMOM
3 Power Snatch (building in weight)
B. 4 Min EMOM
1 Snatch + 1 OHS (5-10 less than A)

Metcon:
3 Rounds
Run 400
21 Swings 55/35
12 Strict Pull ups

Workout:
Turkish Get ups
10 get up on each side.
You can work with a partner as your rest.
Build up in weight if you can, if not, work on your technique.
Focus on each movement being precise as you work through the get up

Metcon:
Rowing
5 x 500 meter Sprints
Take 2-3 minutes between sets
If you’re actually sprinting, you’ll need the 3 min rest.
If you aren’t in the mood to sprint because you’re sore or just not feeling it, you can row the 2,500 meters holding a 20-24 spm pace.
Work on your technique.

Workout:
A. 6 min EMOM
3 Power Cleans (building in weight)
B. 4 min EMOM
3 Front Squat (+5-10lbs from A)

Metcon:
“D.T.”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Scale with a weight that’s manageable to finish each round in around 2 min.
This shouldn’t be taking 15-20 minutes
10-12 is ok, under 10 is good. 7-8 is great.

If you are unsure of the weight you should be using for the Metcon, keep working your way up trying to feel what the right weight might be.
If you got a weight in your head already, it’s most likely wrong, you can go heavier.
If you’re saying something like this, “I’m thinking 105 lb. might be good for me but I”m not sure, let me see how I feel after I warm up but most likely I’ll do 105!”, that would work for me.
But, if you’re saying something like this, “Well, it’s a lot of reps so I probably can’t do a lot of weight. I might be able to do 65 lbs buttttt, I’m really not sure. Ya know what, being that the 15’s work well with the 15 lb bar, I’ll just do that, so 45lbs.”
The latter, not so much.
You can most likely do more weight or more reps than what you think you can. This is a big deal. If you keep thinking you can’t do a higher weight in any workout you’re never going to actually try it. You can’t go into a workout thinking “I can’t”! That’s fuckin nonsense, like retarded nonsense, as it would be in any situation.
You go into a workout thinking, “I’m going to go do as much weight as I can without sacrificing form and/or range of motion, and I’m gonna crush it.
If you’re sore one day, maybe you don’t crush it and decide to work on your movements for that day. Maybe one day you don’t feel up to working out, that’s when you use the group as motivation to crush it.
But, you never, never, ever go into a workout saying “I can’t”.
How can you even think that would be ok? Is this a recurring thing, does this happen when you get up to walk also? Do you get up and think, how am I going to walk, I just can’t? What happens when you start a new task or decide to take up a new sport? I hear pickle ball is winning over the hearts of many.
Do you say, I would love to play, but, I mean I just can’t?
Just like eating well, we don’t say I can’t eat well, we try to eat well and hopefully if everything works out and the stars align we drop a couple.

Workout:
5 sets
Bench Press 5 x 5
DB Pullover 5 x 8
Superset the two exercises, no rest between.
Start every 90 seconds keeping the weight the same for all 5 sets, both exercises

Metcon:
100 Double Unders
then…
7 set of 7 reps ea.
D-Ball Ground to over shoulder (are all the D-Balls back or do people still have them?)
Toes To Bar
then…
100 Double unders
*If you are using a heavy ball bring the reps down to 5.

Workout:
Back Squat
5 x 3
3 reps every 90 seconds
Increasing weight after each set.
Starting weight around 65-70% of max, increase from there.

EMOM until you are not able to continue.
Alternate between:
5 Burpees odd numbers
5 Wallball Shots even numbers
After each minute:
+1 Burpee
+1 Wallball Shot
1st and 2nd minute = 5 burpees, 5 wallball.
3rd and 4th minute = 6 burpees, 6 wallball.
5th and 6th minute = 7 burpees, 7 wallball …
So on and so forth till you can’t finish the required amount to move on.
You can scale by starting with a lower number or reps, say, 3 burpee and 3 wallball.
You can also scale by modifying the movement, a burpee on an incline perhaps.
You can also keeping the reps the same for a certain amount of minutes.

Workout:
A. 6 sets building to a heavy
1 Snatch + 1 OHS
B. 4 sets +5-10 lbs from “A”
2 Power Snatch

Metcon:
2 Rounds
200 meter Run
1 minute rest
400 meter Run
2 minute rest
800 meter Run
3 minute rest

Workout:
KB Swings 70/55
10 Reps at the top of every minute
The weight is aggressive, make sure you scale properly.
Focus on your form and technique.
Your knees stay back and your shins stay vertical.
You are braced throughout all 10 sets. You hold the bell, you’re braced, there’s no throwing the KB around haphazardly.
This is important. Stay braced!!

Metcon:
Bike 25/20 calories
then 4 Rds:
5 Pull ups
10 Push ups
15 Air Squats
-Rest 3 Minute-
Repeat for 3 rounds total
Work quickly through the rounds. You’re getting a significant amount of rest, earn it!
Sprint the calories and sprint through the 4 rounds.
The rest you’re getting will allow you to keep up a fast pace. DO NOT MOVE AT THE SAME PACE AS IF THIS WAS A 20 MIN AMRAP.

Workout:
A. 5 Sets
Power Clean+Hang Power Clean+Jerk
(Build to a heavy complex)
B. 3 Sets
1 Power Clean+2 Front Squats
(Adding 5-10 lbs from your finishing weight from where you finished A)

Metcon:
5 Rounds
Run 400 meters
Row 500/400 meters
Try to keep the workout under 20 minutes

So, who made eating well a part of their lifestyle since the last time we spoke about it?
Is eating well still just something you do and fail at, or have you made eating well a priority just as brushing your teeth is a priority?
It’s simple, you just have to make a decision to eat well and that’s it!
You don’t need any dumb ass diet you see on T.V.. You don’t need any new way of eating, like eating through your nose or eating an all carb diet!
Someone actually said that to me once, that they eat only carbs to lose weight. Yeah man, shit’s crazy what they put out there. They’ll try anything to get people to believe them and sell shit.
Instead of just doing what works, meat and veggies, they come up with whatever they can to make us think this is the new holy grail of eating right!
It’s nuts, really nuts.
Just make that decision and stick to it. Stop the nonsense, year after year. Holiday after holiday, nothing will change until you make a decision to change it once and for all.
Don’t be like 99% of society and settle, make up your mind to be different and eat well.
You wanna be the person at work that everyone talks about because you never eat the cake, cookies, donuts or all the other shit bag foods people bring in to work.
How many times have you heard, “Oh you’re not gonna have a piece of cake?”. “Oh, you never eat anything bad, doesn’t that get boring?”
No! I’m not gonna have to piece of cake like everyone else does, and no, I’m not eating anything bad just because all this crap food is staring me in the face everyday.
“I don’t do it, so stop asking me”. That’s what you should be saying!!
Be different!

Workout:
Single Arm KB Shoulder Press
5 x 5 (5 reps ea. arm)
No legs at all. Just core and shoulder
Keep the KB driving straight up in one line.
Warm up to a moderate to heavy set of 5 and keep the weight the same throughout.
Don’t count warm ups as work sets.

Metcon:
50-40-30-20-10
Double Unders
10-20-30-40-50
GHD Sit ups or Ab Mat Sit ups
10-10-10-10-10
Barbell Row 115/75

I heard this today… again. “I been doing no carbs strict for about two weeks now, I only had oatmeal one morning the first week, some fruit one day and then cashews one night, the second week.”
This was a quote, someone said this to me. Exactly like I wrote it, you believe that? I had a hard time myself. First, if this is what he’s saying his cheats were, they were probably a lot worse. It’s apparently difficult to remember what we eat when we’re eating the wrong foods.
I’m going to assume everyone reading this sees where the other problem lies. This don’t work. Ya can’t keep cheating here and there when you’re trying to get yourself off sugar and into ketosis, it don’t work like that. I cut this guy some slack cause he’s not a member and doesn’t have access to my email library, but not to much.
No carbs means no carbs for at least two weeks when your are getting started. You HAVE to be super strict for at least two weeks, maybe a little more, or else you’re not even going to give your body a chance to get into ketosis. It definitely works when you do it correctly. The problem is not many people ever make it past day 3 without cheating. Cheating means starting over from day one again, not just ignore the damage you did and hope for the best.
The nice weather is coming upon us, that means if you’re not already, you better get your ass in shape.
This is s a good way to get going.
Cut out all carbs for two weeks, see how you feel. If you feel like crap, eat carbs again.
If you feel great and maybe dropped some lbs, then continue with it.
Just don’t start and then cheat before you hit your two week mark, like this dude. You’re either in or you’re out!!

Workout:
Back Squat
10 x 10 @50-60%
With a partner. Your rest is when your partner is working, that’s it.

Metcon:
Row 1,000 meters
then …
21-15-9
Pull up
Burpee
Do not sit there and suffer through 21 pull ups taking breaks every 5 reps. Modify the movement so you’re able to
move through the workout without stopping. You’re much better off doing 21 pull ups with a band than you are pausing over and over.