Aug
23
2020

MONDAY

AS I WENT OVER IN THE EMAIL FROM THE OTHER DAY, KEEP TRAINING THE USUAL TIME YOU NORMALLY TRAIN. WE WILL NOT BE STARTING CLASSES THIS WEEK, I’LL BE THERE TO SEE EVERYONE AND THEN DECIDE WHAT WE’LL BE DOING MOVING FORWARD.
I KNOW ONE THING I’LL NEVER DO AGAIN…

I KNOW ALL THIS STUFF GOING ON ISN’T EFFECTING YOUR DIET RIGHT!
EVERYONE IS STILL GOING STRONG!
GREAT TO HEAR.
DON’T LET SILLY THINGS GET IN THE WAY OF YOUR FITNESS GOALS.
SPEAKING OF FITNESS GOALS; HAS EVERYONE MET THEIR GOALS FROM THE PAST?
I MEAN I’M SURE MOST OF US HAVE FITNESS GOALS WHERE WE WANT TO GET TO A CERTAIN BODY FAT %.
SO, NOW IS THE TIME. IT’S BEEN TOO LONG AND YOU MET EVERY OTHER GOAL, FAMILY, KIDS, JOB, ETC…
NOW DIET FOR 3 MONTHS AND LOOK FUCKING AWESOME SO YOU CAN SCRATCH THAT OFF YOUR LIST.

—–COMPLETE 1 ROUND OF THIS COMPLEX EVERY 90 SECONDS
5 CLEAN GRIP DEADLIFTS
3 MID HANG CLEAN PULLS
1 MID HANG SQUAT CLEAN

*INCREASE THE WEIGHT DURING WARM UP SETS THEN COMPLETE
6 ROUNDS TOTAL WITH THE SAME WEIGHT*—–

METCON (AMRAP- ROUNDS AND REPS)
20:00 AMRAP:

1. 10 STRICT HANDSTAND PUSH UPS
MODIFICATION: a. KIPPING HSPU
b. SHOULDER PRESSES WITH BARBELL
c. HSPU OFF A BOX
2. 15 BOX JUMP OVERS (24/20)
MODIFICATION: a. LOWER THE HEIGHT
b. NO JUMP OVER/ JUST JUMP ON
c. STEP UPS
3. 20/15 CALORIE ROW
MODIFICATION: a. LOWER THE CALORIES

4. 75 Double Under
MODIFICATION: a. First I would like to say, if you don’t have your double under after all this time you had to practice with no excuses I just don’t know what to say anymore.
b. To embellish on “a”, how do you not have them!!
You’ve had 5 months to work on them and no excuse as if you were too busy! There was nothing to do!
C’mon man!
c. Anyways you can do singles in the corner by yourself and pretend everyone is laughing at you cause your pants fell down while you were doing singles cause you were to lazy to practice your double unders.

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