I like some of you (not many, but some). Now I like Josh Courage more than anyone on earth that didn’t come out of my penis (that’s my kids, dummies). Why? Because he fucking gets it.
You guys don’t understand intensity. You’re all pussies (like Ronnie Teasdale), and you work out like women from the 1900s (you know; gloves, tea and crumpets, bustles and shit). When you get your prissy heads out of rose-smelling asses (wait, that’s bad?), shoot me a video that kicks as much ass as this one.
PS, you can’t… You’re not as hard as Josh Courage cause you’re not related to Andre Arlovski.
Oh. Then he knocked out a rhino. Maybe you all should find a new hobby. I heard “The Sport of Being a Pussy” is gonna be on ESPN. Reebok is designing shoes for it right now. They look just like Easy Tones, except they have more cushioning.
*Today’s work will be laid out as 5 tests. The first 3 should be completed as early as possible. The preference is sometime between 8 and 10am. The final 2 tests may be completed any time later in the day, but—time permitting—should be at least 3 hours after tests 1-3.
100 Burpees for time.
*Rest 10 minutes.
15 minutes to establish a 1RM Snatch.
*Rest 5 minutes.
8 minute AMRAP of:
6 Hang Squat Cleans 185/120#
*Rest AT LEAST 3 hours.
20′ Pullup Bar “Monkey Bar” Run
20 GHD Situps
20 KBS 32/24KG
30′ Pullup Bar “Monkey Bar” Run
30 Box Jumps 30/24″ (Regionals standard)
30 Push Press 115/75
40′ Pullup Bar “Monkey Bar” Run
Notes: If you have variable height pullup bars—sorry.
*Rest 30 minutes.
3 rounds for time of:
Notes: HSPU are 45# plates (not comp style, traditional bumpers) with an ab mat in the middle for the gentlemen, and 25# plates with an ab mat for the ladies. Hands must be on the plates and no part of the hand may be hanging off the plate. Both plates must be in contact with the ab mat, but do not have to be in contact with the wall. Kipping IS allowed.