50 double-unders
45 burpees
40 kettlebell swings (1.5/1.0)
35 sit-ups
30 walking lunges
25 KB SDHP
20 toes to bar
15 ring dips

2 rounds

5 x 3 power clean

then…

5 squat cleans @ 60%
5 push press/jerk

AMRAP 5

5 muscle-ups
15 weighted sit-ups(45/35)
75 double-unders

4 rounds

3 x 5 press

then…

“The Bear Complex”

7 times through the following without putting the bar down/re-gripping at the bottom:

1 x power clean
1 x front squat
1 x push press/jerk
1 x back squat
1 x push press/jerk

5 rounds to find max weight

score = heaviest weight successfully completed for a full complex

“Mary”

5 handstand push-ups
10 pistols
15 pull-ups

AMRAP 20

1 x 5 deadlift

then…

12 – 9 – 6 – 3
wall balls (20/15)
deadlifts @ 70%
box jumps (24/20)

150 double-unders
40 pull-ups
50 kettlebell swings (1.5/1.0)
60 sit-ups
70 burpees
80 squats
150 double-unders

5 x  3 power snatch

then..

1 power clean @80%
1 hanging squat clean
1 power snatch
1 hanging squat snatch
1 overhead squat

3 rounds

10 shoot thrus

then….

5 thrusters (165/115)
20 burpees
100 double-unders

3 rounds

(compliments of Overdose 2012 programming)

For some reason a lot of people seem to have forgotten that a workout involves work…which is likely why “work” is part of the word to begin with.

“Work” is defined as:

1: activity in which one exerts strength or faculties to do or perform something:
a : sustained physical or mental effort to overcome obstacles and achieve an objective or result
b : the labor, task, or duty that is one’s accustomed means of livelihood
c : a specific task, duty, function, or assignment often being a part or phase of some larger activity

These days, for many people, “work” involves sitting at a desk and (hopefully) using your faculties instead of doing physically taxing manual labour.  The problem with this sedentary work/life is that it your body doesn’t require much muscle to sit in a chair all day.  When we have less muscle, our bodies burn less calories throughout the day, even when we are at rest.  Combine this slower metabolism with an easily acquirable high calorie diet and we have a recipe for obesity.

If you don’t want to end up with a lot of fat mass and very little muscle mass you need to do two things:

1: Get your body working.  Your muscle will adapt to the stimulus that you put on them.  If you do nothing they will atrophy but if you make them work hard they will get both bigger and stronger.
2: Focus on the calories you are putting in your body.  Your body requires calories in order to function properly. With those calories your body needs a huge amount of vitamins and minerals to function properly.  The best sources of these vitamins and minerals are meats and vegetables and some fruit – so get your calories there.

Once you start exercising and eating well, you will notice huge differences in how you look and, better yet, in how you feel.  But you have just gotten started.  As you get fitter you have to keep pushing yourself.  The human body is notoriously lazy. If you keep doing the same workouts over and over, your body will get more efficient at them which means you will be doing the same amount of work with less effort.  To combat this problem you need to increase you workload.  Workload can be increased by adding weight, adding reps or doing the work faster.

Try to remember that fitness, like life, is a journey not a destination.  You don’t achieve your desired level of fitness and then stop.  If you do, that long uphill battle towards better health and fitness turns into a steep slide right back to where you started. Everyone has the ability to get the body they want, or at least the best possible version of it that their genetics will allow.  All you have do to get it is to work hard every day.  Keep pushing yourself relentlessly to new levels of fitness.  If that sounds like too much work, then learn to love the body you have and stop wishing it looked like the body of someone else.