LIFT:

SINGLE LEG RDL
5 X 12 EA. LEG

METCON:

20 MIN AMRAP
RUN 400
ALTERNATE BETWEEN MAX REP PULL UPS AND MEX REP PUSH UPS
AFTER THE RUNS.

EVERYONE ALL OVER THE PLACE, WORKING OUT AT ALL DIFFERENT TIMES IS NOT WORKING FOR
PEOPLE THAT WANT THE CLASS ATMOSPHERE.
MY FAULT, I TAKE FULL RESPONSIBILITY.
BUT, NOW IT’S TIME TO GO BACK TO CLASSES.
FOR THOSE OF YOU WHO ARE LIFTING OR WORKING OUT ON YOUR OWN, THAT’S FINE BUT DON’T WORKOUT RIGHT IN THE MIDDLE OF THE RIG OR THE MIDDLE OF THE GYM.
IT’S FINE TRAINING ON YOUR OWN, JUST BE NORMAL. WHAT DO I MEAN BY NORMAL?
DON’T WORK OUT RIGHT IN THE MIDDLE OR EVERYONE WHEN THERE IS A CLASS GOING ON, THAT’S MY NORMAL.
SOME SAY MY NORMAL MAY NOT BE THE NORMAL. THIS MAY BE THE CASE, BUT HAVING COMMON COURTESY FOR YOUR GYM, TRAINING PARTNERS, YOURSELF AND ME SEEMS OF THE UTMOST OR NORMALCY TO ME.

SO HERE’S THE DEAL.
CLASSES ARE 6, 7, 8:30 AND 9:30AM
4:30 AND 5:30PM
IF YOU ARE TAKING THE CLASS, SHOW UP FOR THE CLASS TIME.
IF YOU DON’T SHOW UP ON TIME AND WANT TO JOIN THE CLASS, I WON’T PUNISH YOU PHYSICALLY OR
KEEP YOUR FROM TAKING THE CLASS. I WILL SPEND THE WHOLE CLASS TIME INSULTING AND CRITICIZING YOU.

DO ME A FAVOR AND MAKE THIS EASY, I’M ALMOST AT MY TIPPING POINT.

***GYM IS CLOSED TODAY FROM 5PM TILL 8PM TONIGHT.***

LOOK AT THIS FUCKIN GUY!

• 

• 

THIS IS FUCKIN CRAZY! LOOK AT THAT FUCKING BELLY!!!
SEAN HAS BEEN A FAT MESS FOR YEARS, WAKING UP EVERYDAY LOOKIN IN THE MIRROR IN DISSAPOINTMENT, UGH!
THEN, 48 DAYS AGO SEAN ACTUALLY DECIDED TO CHANGE THE WAY HE LOOKS. INSTEAD OF DOING HALF THE WORK IN THE GYM, THEN GOING HOME AND STUFFING HIS FACE BECAUSE OF THE GREAT WORKOUT HE HAD. SEAN DECIDED TO MAKE A REAL CHANGE IN HIS LIFE.
HE REALIZED NO MATTER HOW HARD HE WORKS OUT, NOTHING IS GOING TO CHANGE THE WAY HE LOOKS LIKE EATING WELL.
EATING WELL IS A TRAINING MODALITY OF IT’S OWN, EATING WELL IS NOT SAYING, “I JUST WORKED OUT HARD SO I CAN EAT A ROAST BEEF HERO!”
THIS IS NOT HOW IT WORKS, IT TAKES DEDICATION TO YOUR DECISION TO EAT WELL AND BE HEALTHIER.
LOOKING AND FEELING HEALTHY IS NOT EATING WELL FOR A COUPLE DAYS AND THEN USING THE OLD, I HAVE TO GO OUT TO EAT WITH SOME FRIENDS, WHAT AM I GONNA DO, NOT EAT?
MAKE ALL THE FUCKIN EXCUSES YOU WANT TO EAT SHIT, WHATEVER MAKES YOU FEEL WELL.
BUT WHAT ABOUT NOT LETTING YOUR TASTE BUDS OR YOUR ADDICTION TO SUGAR CONTROL WHO YOU ARE.
IT’S YOUR FUCKING BODY, YOUR BODY DOSEN’T BELONG TO A BUNCH OF LAME ASS EXCUSES THAT PREVENT YOU FROM BEING WHO YOU WANT TO BE.

NOW, SEAN LOOKS IN THE MIRROR AND SAYS… “HOLY SHIT, I LOOK FUCKING GREAT!”
SEAN DOESN’T WALK AROUND ANYMORE WORRIED ABOUT HIS BELLY GETTING IN THE WAY OF EVERYDAY ACTIVITIES!
SEAN IS ENJOYING HIS HEALTH NOW, HE’S ABLE TO LIVE LIFE EASIER THAN WHEN HE WAS A MESS.
YOU CAN CHOOSE TO EMULATE WHAT SEAN DID… OR NOT.

IT’S FUCKING SUGAR!!!!!!
STOP EATING THE FUCKING SUGAR!!!!!
I’D RATHER YOU SMOKE CRANK INSTEAD OF SUGAR!!! AS A MATTER OF FACT… ANYONE KNOW WHERE I CAN SCORE SOME

CONGRATULATIONS DUDE, YOU LOOK FUCKIN AWESOME!
YOU DID SOMETHING MOST OF THE POPULATION HAS A HARD TIME WITH, YOU SHOULD FEEL LIKE A FUCKING CHAMP.

THIS EMAIL IS TO SHOW EVERYONE THAT WITH A REASON TO STOP EATING SHIT AND A REAL DECISION TO CHANGE HIS LIFE, ANYONE CAN DO IT.
THIS EMAIL IS NOT TO MAKE ANYONE FEEL A CERTAIN WAY OTHER THAN TO PROVE TO YOU ANYONE CAN DO IT.
JUST FUCKING DO IT!

LIFT:

BACK SQUAT
20 REPS
STOP ASKING ME HOW MANY WEEKS, JUST PUT THE WEIGHT ON THE BAR AND FUCKING LIFT IT.
I’LL LET YOU KNOW WHEN YOU’RE DONE.

METCON:

3 ROUNDS
RUN 800 (YES, WE’RE RUNNING AGAIN)
21 STONE CLEAN AND THRUSTER
21 TOES TO BAR
RUN 400
15 STONE CLEAN AND THRUSTER
15 T2B
RUN 800
9 STONE CLEAN AND THRUSTER
9 T2B

YOGURT TODAY, FRIDAY!!!!!
8:30AM.


LIFT:

BENCH PRESS
7 X 3

METCON:

3 ROUNDS
RUN 400
20 DB SNATCH 50/35 (10 EACH)
20 BURPEE BOX JUMP OVERS

LIFT:

FRONT SQUAT
5 X 5

METCON:

1 MINUTE INTERVALS WITH 15 SECONDS REST BETWEEN EXERCISES :

SKI ERG (MAX CALORIES)
SUMO DEADLIFT HIGH PULL 75/45
BOX JUMP 24/20″ (WHATEVER HEIGHT YOU CAN MOVE CONTINUOUSLY)
KNEES TO ELBOWS
THRUSTER @75/45
REVERSE HYPER
2 MINUTES REST
THREE ROUNDS

LIFT:

COMPLETE 7 SETS:

1 HIGH HANG POWER SNATCH
1 MID HANG POWER SNATCH
1 MID HANG SNATCH

METCON:

RUN 800
15 WALL BALL
15 L-SIT PULL UP
35 DOUBLE UNDERS
25 WALL BALL
25 C2B PULL UP
35 DOUBLE UNDERS
35 WALL BALL
35 PULL UP
RUN 800

LIFT:

BACK SQUAT
20 REPS

METCON:

RUN 400
21 DEADLIFTS @315/225
21 HANDSTAND PUSH UPS
21 BOX JUMP @24/20
RUN 400
15 DEADLIFT
15 HANDSTAND PUSH UPS
15 BOX JUMPS
RUN 400
9 DEADLIFT
9 HANDSTAND PUSH UPS
9 BOX JUMPS

LIFT:

SUPER SET
BENCH PRESS 5 X 8
AND PUSH UP TILL FAILURE EACH SET

METCON:

4 RDS
RUN 200
12 DEVILS PRESS
RUN 200
100 FT. DOUBLE KETTLEBELL DUCK WALK

LIFT:

PERFORM ONE COMPLEX EVERY 90 SECONDS
1 POWER CLEAN
1 MID HANG POWER CLEAN
1 MID HANG SQUAT CLEAN
INCREASING WEIGHT EVERY SET FOR 7 SETS TOTAL

METCON:

2 ROUNDS
ROW 1K STAY BETWEEN 22-26 STROKES PER MINUTE
REST 2 MINUTES
ROW 500 BETWEEN 24-28 SPM
REST 90 SECONDS
ROW 250 BETWEEN 26-30 SPM
REST 1 MINUTE
EACH PIECE IS MAX EFFORT AT THE SPECIFIED SPM

5 ROUNDS

RUN 400
10 SWINGS 70/55
20 LUNGES (1O EACH)
10 TOES TO BAR
10 WALL BALL 20/14
10 BURPEE

COMPLETE WITH A WEIGHT THAT ALLOWS YOU TO KEEP MOVING, DO NOT STOP MOVING.
MOVE LIKE A TURTLE, JUST KEEP MOVING!