*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

10 Pause Tall Kneeling Banded Face Pulls

5/side Kettlebell Windmills

10 V-Ups

Use this as an extended warm-up to get things moving and get warm. Focus on position over load on the Windmills, and perform all 5 on 1 side before switching to the other. AMRAP for quality, not for max reps.

1b) 7:00 – 19:00 – Every 1:00 x 12 sets:

Station 1 – 5/side Landmine Z-Press

Station 2 – 20 seconds/side Single Leg Balance

Station 3 – 30 second Hanging Hollow Hold from Rings

Station 4 – 10-15 Kettlebell Upright Rows

Pick loading and efforts you can maintain for the 3 cycles of movements. For the Single Leg balance pick anything to stand on, could just be the floor, a soft box, on top of a large Kettlebell, foam roller, or any of the balance objects we have.

1c) 20:00 – 29:00 – 9 minute AMRAP:

10 Alternating Bent Over Dumbbell Piston Row

5/side Anti-Rotation Dead Bugs

5 Negative Pull-ups

5 Tempo (1.1.5) Supine Toes-to-Rig

AMRAP for Quality once again, not for max reps. Take your time and focus on clean, smooth movement.

1d) 30:00 – 35:00 – 5 minute AMRAP:

10 Ball Slams

20 Slider Mountain Climbers

Extra Work:

2) 3 rounds for Quality:

50ft/side Lateral Monster Walk

5 Bent Over YAT

Activation work. Take your time and focus on positions.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

If you’ve got Amazon and 90 minutes I highly suggest you watch this. This isn’t anything new, I’ve read all of this stuff as long as 10 years ago, but it’s finally coming more and more to light. I truly believe this may be one of the greatest “hoaxes” that our government has brought on and likely affected not just our own country but influenced hundreds of millions, maybe even billions of people worldwide. Neither Dani or I are nutritional zealots, but we focus on eating well, and the history in this documentary is very intriguing and leaves little doubt in my eyes for why many people are dying younger and faster than ever.