Workout:
Min 0-6= Squat Snatch + OHS
Min 7-12= 2 Power Snatch
Increase weight for first 6 minutes
Keep the weight the same as minute 6 for the last 6 minutes

Metcon:
Hard Cindy
20 Min Amrap

5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate
♂ 35-lb pull-up, 30-in box, 45-lb plate
Scale from here. If you haven’t done Cindy before start with no weight and modify the movements if necessary.
If you have done Cindy a bunch of times, you are comfortable with the movements and you can move through the workout quickly, then use weight.

Workout:
Zercher Squat
4 x 6 Moderate weight
Focus on bracing and staying upright

Metcon:
Complete as many rounds as possible in 20 minutes of:
10 Push presses 95/65
10 Kettlebell swings 55/35
10 Box jumps 24/20

Workout:
12 Min EMOM
A. Min 0-5= Squat Clean + Jerk (Increase weight each set)
B. Min 6-12= 2 Power Cleans (all at the same weight you finished part A with)

Metcon:
For time:
Row 50/40 calories
Bike 50/40 calories
Ski 50/40 calories

I think the hardest part about sticking to eating well is not making it a part of your lifestyle, like brushing your teeth.
It needs to be what you do all the time, not just what you eat for a certain amount of time. Go to dinner and bread comes to the table, you don’t eat bread anymore, that’s it.
There’s no, “I’ll just have a little piece”. It doesn’t work like that. You don’t say, “I’m just going to brush my teeth once a day instead of twice do you? If you do go see Peter.
The food in your house needs to be only healthy foods. There’s no reason to have crap in your house cause it’s not part of your lifestyle, shit food isn’t part of your life.
You shouldn’t have to think about eating well, it’s just who you are.
This can’t be a constant battle in your head every time you eat.
Get rid of the shit in your house, that’s numero uno!

Workout:
Barbell Shoulder Press
5 x 5
Increase weight

5 Rounds
15/12 Cal Bike
20 Wall Ball 20/14
10 Toes To Bar

Workout:
Every 2 minutes
Front Squat
5 x 5 (@ a number 6-7 RPE)
Work with a partner

Metcon:
3 Rounds
Row 500
12 Power Clean @135/95
15 Burpee over bar

Who do you know lives on fake food?
The shit they sell disguised as real food. You know, the weight watchers, jenny craig, zone bars and all the other shakes, bars, wafers and what ever the hell else they can entice you with. They even make “healthy” peanut butter cups now. Peanut butter cups! C’mon, seriously. You’re better off eating Reese’s peanut butter cups instead of the fake shit. They even put celebrity chefs on the packages of shit to fool us into thinking it’s good food. Oh, there’s a well known chef on the package, it must be good for us! Truly unbelievable!
It’s all shit. They realized a small percentage of people are into “healthy eating” now, so they had to figure out a way to deceive everyone without us knowing it’s really shit. Shit, shit, shit.
Don’t be fooled by the shit. If it’s not real whole food, that means, it’s not, and going to Whole Foods doesn’t mean you’re eating healthy. There’s plenty of shit they try to pass off as whole foods also.
Think about it, you can’t have a real whole foods grocery store cause most people eat shit.
Don’t be fooled by the overpriced, fake products out there that “they” say are healthy options for a when you’re on the go.
“On the go”, please. How about I prepare some healthy food so I will have it ready when I’m “on the go”. Oy Vey!!
Real Whole Foods are healthy!

Workout:
Snatch Work
6 Sets every :90
Squat Snatch form the floor + Overhead Squat+
Power Snatch from the hang
Increase each set

Metcon:

Complete as many reps as possible in one minute per exercise
1. Pull up
2. Push up
3. Air Squat or Box Jump 20″
4. Row or Bike
5. Rest
Four Sets total

Let’s talk about your gut. Just like getting punched in the gut is a shitty feeling, the same goes for eating shitty food. Actually I’m not sure which is worse, the feeling of getting punched or the feeling of eating crap. I would say whichever feeling is worse at the time, over time eating crap is worse for you.
As we’ve spoke about before there is a nerve in your gut that sends signals to your brain. So, if you eat shit, your brain basically gets shit signals. No one wants shit signals.
Besides the whole nerve issue there’s the issue of gut inflammation, this is another punch in the gut.
Think about what you eat and drink, you can’t just be stuffing shit down there like it’s a garbage disposal. Unless you’re eating healthy foods like meat and veggies you are causing inflammation in your gut, even some vegetables like nightshades cause inflammation. Inflammation in your gut is no good, causes all sorts of funky shit not to mention aids in helping auto immune issues fuck yo shit up.
You got to think about stuff like this man!
Crap food is bad enough but then you throw alcohol and sugar on top of the bad food and you’re looking for an explosion to occur, like the old Mentos and coke explosion!
This is your belly we’re talking about, treat it with kindness

Workout:
Single Leg RDL with single Kettlebell
5 sets 5 reps ea. leg
Focus on your form and technique, the weight is not important if the mechanics are not there. However, if your technique proper use a heavy Bell.
Rest 1 min between sets

Metcon:
5 rounds
35 Double Unders
8 Deadlifts @135/95 (If you feel like you can go heavier, please do)
30 Ab Mat sit ups

These workouts, even though most are done for time, does not mean you forget about correct movement through each exercise.
Doing the workouts quickly with no regard for form and range of motion will eventually lead to injury.
Yes, the quicker you move through the workouts the more beneficial they will be, but your safety always comes before anything else.
Keeping yourself healthy is part of your training. Be sure to always focus on keeping braced and protecting yourself from injury, not just throwing your body or weight around haphazardly.
Don’t give me the excuse, “during the wod I get tired and my form starts to suffer”. That’s crazy talk. If form is the main priority then either slow down or use less weight. This way you won’t be too tired to do everything correctly.
Correct movement is numero uno. Once you have proper form then you can increase the weight and move quicker. If never ever starts the other way around.
Ego causes this, it’s silly. Risking injury over an ego, silly, silly, silly.
This isn’t a race to the finish line, staying in shape is about longevity. Being in shape and staying healthy is important as we age, you don’t want to be an old out of shape mess who falls breaks their hip and dies. I’m sure I’ll be the first one that happens too.
Take yo shit seriously! This is your body, treat it well.

Workout:

Complete every 90 seconds
1 Hang Clean Pull
1 Hang Clean
6 Rounds increasing weight each round

Metcon:
4 Rounds Run400 or Row 500
20 Burpees

Workout:
5 Rounds
8 Strict Pull ups
8 Single Arm Bench Press (8 reps ea. arm) Heavy Dumbbell for 8 reps

-Rest 2 min-

50 Double Under
Then …
5 Rounds
15 Wall Ball
15 GHD Sit up
15 Dumbbell Snatch 50/35
Then …
50 Double Under

Who snacks at night while watching TV just because it’s nighttime and you’re watching TV?
Is there a specific show you watch while snacking, or is it just TV in general?
If you’re looking to drop weight this is what’s called a “bad fuckin habit”.
What do we do with bad habits? We break em!
Of course, if you’re looking to gain weight and look sloppy this would be considered a good habit.
So, I guess it’s all how you look at it.
If you are part of the group looking to drop weight it’s time to break the habit. How do you break the habit of snacking at night?
You stop doing it! There’s no magic trick. It’s the same as trying to lose weight, stop over stuffing your face. Once you stop doing this stuff for several days the habit will disappear and a new one will reappear. Hopefully this new habit does not involve food.
Creating new habits is what it takes to change your lifestyle and start eating well. Most of when and what we eat is habitual.
So, break the shit habits and replace them non shit habits and you’ll start looking the way you want to look.

Workout:
Back squat
5 x 8 @ 65%
Work with a partner, your partner is your rest.

Metcon:
5 Sets
10 Double Kettlebell Swings (45/26)
8 Double Kettlebell Cleans (45/26)
6 Double Kettlebell Thruster (45/26)
1 Min Rest Between Sets