Damn solid effort in fighting for that bench rep. And the depth on that squat looked good to me
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Great stuff, Simo! Hell of a fight on the bench and very good results on the squat and deadlift!
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Heading off for a week of relaxation with the wife and kids in a couple of days. When I get back it’s time to get into transformation mode and get this body moving. Going to add in some weighted walking a few mornings a week and will also add a boxing heavy bag session and eventually another met con / WOD / barbel complex session.
Looking for some ideas on good short sharp sessions so feel free to chime in
@MarkKO @duketheslaya @littlesleeper @painter27 @anon96032531 @I_Luc @flipcollar @strongmanvinny2 @guineapig @muskratlifts
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As per post above couldn’t tag more than 10, feel free to chime in
@Frank_C @mortdk @bulldog9899 @Koestrizer @TriednTrue @T3hPwnisher @ActivitiesGuy @Despade @kleinhound @steigs
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100 kb double clean and presses in 10 minutes or less.
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Every day during my “athletic” phase last year, id do a 30 min fasted walk, followed by whatever wod they put up on CrossFitWOD on instagram
If you like the same consistent thing, my go too workout is
1×pull up
2xpush up
3x mountain climber
4xpower cleans
5xbear complexes (power clean/push press/squat varition)
5xpull ups
4xpush ups
3xmountain climbers
2xpower clean
1xbear complex
As many rounds as you can until time limit, rest invertals are 60 secs
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What does this look like. Struggling to picture it ?
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That vid added a second squat and BNP, that looks brutal. I love it
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I really enjoy this wod
5 snatch/10 burpee over bar
4 snatch/8 burpee
3/6
2/4
1/2
For time. 60kg or whatever you need.
It’s quick and brutal
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Do you have a sandbag? You can do serious damage with that.
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Body weight circut stuff always kills me,
Just set your time limit and keep cycling through.
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For short and sharp
Tabata burpees
100 burpee challenge (aim for sub 10 min)
Quarter Murph (1/4 mile run (400m), 25 chins, 50 push ups, 75 squats, 1/4 mile run)
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I love the barbell stuff like the Bear Complex but I can’t do them anymore with my hip. Front squats are out. However, one of my favorites was EMOM of 2 hang cleans, 2 front squats, 2 push presses. Here’s a shot of me doing them in April of 17 before all of my hip problems really surfaced.
Once you’re close to being a bad ass, look up Macho Man and Hulk Hogan 
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sounds like a plan… On occasion I like kettle swings for condition work.
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look up cross fit wods:
Jack: push press x 10, KB swing x 10, box jump x 10
Cindy: pull up x 5, push up x10, squat x 15
some emom stuff: even minutes: pull ups x max, uneven: 10 burpees
Chin up x 5, DB press x 5, burpee x 5
do any of the above as a finisher for 10 minutes and you’re toast
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All great ideas guys thanks for sharing and keep them coming. I’ll copy them all down and start ticking them off. Getting motivated just thinking about them, I must be sick !!
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Sorry I should of mentioned that. I usually explain it like that to people who arnt versed in it so they dont wimper out.
Get them to come with me to a CF box and they see how its done, by then its usually too late to back out 
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100 doubles @ 100 kg deadlift as fast as possible.
Really didn’t enjoy that one.
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100 squats with 60kg for time - that was brutal!
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