Workout:

25 minute Amrap

5 Pull ups
10 Push ups
15 Air Squats
20 Crunches
Focus on performing every movement correctly with full range of motion for each rep.
If you have trouble completing full range then modify the movement, just do the workout properly, you’ll feel it much more
the next couple of days if you do.

Workout:

3 Rounds
Shoulder Press 135/95
Push Press
Push Jerk
Each movement till failure, no rest between movements, weight stays the same.
Rest as needed between rounds

Then …

6 Rounds
25 Double Unders
15 Swings @70/45
5 Pull ups

Workout:

Bike 30 seconds on/ 30 seconds off
As many calories as possible in 8 rounds

Rest 3 Minutes

50-40-30-20-10
Double under
25-20-15-10-5
Toes to Bar

Then …
1 min Plank
1 min Right Side Plank
1 min Left Side Plank
2 Rounds

Workout:

Row 1,000 meters
Then …
30-20-10
Back Squat Bodyweight
Bench Press Bodyweight
Strict Pull Up
Modify the weight as needed

The last post was November 9th, the day before this nightmare took place.
You may notice a slight change in my wording this time around, not grammar wise that is always horrible.
Although my phone updated itself and since then the phone fixes all my grammar issues, kinda like Nick would do.
I’m not going to bring up nutrition, i figure in the last 12 weeks you have gotten that issue under control.
Myself, I never realized how much less nutrition you need when you don’t move a muscle on your body for 2 months.
I keep saying I’ll be returning soon but when you feel physically threatened by the Golden Girls, it’s hard to go out of the house.
So, once i feel like I can hold my own in a fight with 90 year old blind woman who has two broken hips, I’ll return to society.
Until then I’ll send my best wishes and the wods.

I’m going to assume you are all in fantastic shape, which to me means being able to … move.
So here, do this wod in under 30 minutes but ya know, correctly.

100 reps of each movement
Walking Lunges
Push Ups
Hang Power Snatch @75/35lbs (please pay attention to you form)
Burpees
Double unders (I know you must all have them by now just as a courtesy to me?)

Eat with a purpose instead of eating aimlessly, this may change your attitude towards food.

Overhead Squat
10 Minute EMOM
3 Reps Every minute

Metcon:

5 Rounds
10 Push Press @135/95
10 Burpees

I just saw a commercial, It was a commercial for Botox for wrinkles and shit.
The commercial says you should put yourself first instead of everyone else.
I’m not saying there’s anything wrong with doing it but what the fuck does it have to do with putting yourself first?
How about eating well and exercising?
Anyway’s …
How about your relationship with food?
Has that changed at all?
It’s difficult to change that without an important enough reason too actually change it.
Of course whatever reason it is that makes you eat well you actually have to believe it. Just thinking “I should be eating well for my health” but not actually believing it, won’t change a thing.
You need to believe that poor nutrition is truly killing you. Think about how you feel when you eat well as opposed to when you don’t eat well, and that’s on the outside. Your insides are begging you to eat well! When you do your body rewards you by feeling well, looking well, focusing well, and sleeping well.
When you don’t eat well your body performs less optimally, right? You may be saying “I feel pretty good and I eat crap”.
You may think you feel good because you have never given yourself the opportunity to see what it feels like to eat well.
If you haven’t given your body the gift of proper nutrition maybe that’s something YOU should do for yourself … or maybe get Botox. Maybe I’m wrong and Botox is the way to go!
Whatever the fuck is in your head that is stopping you from living a healthier lifestyle is exactly that, “in your head”.
No one else gives a fuck about what the fuck you’re doing so get that shit out ya head.
What you should be thinking is how you can better yourself everyday, not about the negative noise from other people or the bullshit manipulative advertisements on the television.
The commercial is correct, put yourself first. They just got caught up in pushing their product.

Back Squat
20 reps add 5lbs

Metcon:
4 Rounds
Run 400 at an easy pace
Sprint 400
15 Deadlift @bodyweight
15 Toes to Bar
Rest 1 minute

If you started eating well back in July, by now you should have made a shift in your relationship with food, no?
Food should seem like less of a treat and more of something you need.
If you don’t feel like anything has changed maybe you haven’t eaten well enough for a long enough time, without cheating.
Cheating can’t be a consistent habit. You need to eat well consistently. If you are eating well and cheating consistently as well, this won’t work as well.
I know it’s difficult to cut everything out like coffee creamer, oatmeal and Bananas!
But this is what makes the difference between you looking the way you want too and, not.

Bench Press
5 x 8
Superset with max rep push ups
Rest as needed in between

Metcon:

Sprint!!!
Bike for Calories
8 Rounds 15/8 Calories
Rest 45 seconds between rounds
Then …

100 Thrusters @75/55
Every Minute complete 5 Burpees
Start with Burpees

Hello, is Jordan the only one that does these exercises?
Is this because they aren’t easy?
That’s true, these exercises are not easy.
It depends on how you approach them, depends on whether you decide to be dishonest or honest with yourself.
If you are honest and everything lines up with who you are, that’s amazing!
Not being honest guarantees you one thing, everything will stay the same.
Unless of course, this is exactly where you want to be.

Metcon:

Run 800
10 Swings @70/55
10 Pull ups
10 Swings
20 Toes to Bar
10 Swings
30 Push ups
10 Swings
40 Box Jumps @24/20
10 Swings
50 Wall Ball
10 Swings
40 GHD Sit ups
10 Swings
30 Dips
10 Swings
20 Dumbbell Cleans 50/30
10 Swings
10 Pull ups
10 Swings
*Every set of Swings is maximum effort

I missed yesterday, sorry about that.

How goes with your nutrition?

Did some of you get derailed cause of the holiday?

Do you find yourself “starting over” a lot.

Are you having a hard time eating well all the time or do you have a “snack” here and there throughout the day?

I know, this shit is tough. Some of us deal with crap all day long and then when you get home, now you have to fight with yourself to eat well.
That shit is rough. You all know what this is about right? You need to make eating well a priority. But that’s not what this is about.

Would you agree if you are having these issues it is safe to say that food controls you?

If you do agree, take a look at the rest of your life and see if anything else controls you that you don’t realize.

I’m not attacking anyone! Just making a suggestion.

This is all an easy fix.

What you believe to be most important to you reflects your life (this was your assignment last week). If you aren’t happy with your life that means you have the wrong mindset, right?

If your mindset lined up with what truly makes you happy … then right now you would be happy.

I’m not saying this is anyone of us, nor am I pointing anything out. I’m just offering something to think about.



Lift:

Front Squat
5 x 8
Same weight as your back squat weight from yesterday.

Metcon:

3 Rounds (each round as fast as you can)
Row 500 meters
15 Burpees
Rest 2 minutes between rounds