Daily WOD

Workout:

Bench Press
5 x 3
Warm up to a heavy set of 3 and increase each set

Metcon:
100 Burpees
Every minute perform 5 Kb snatch 55/35
Alternate arms

Workout:

Front Squat
5 x 3
Warm up to a heavy set of 3 and increase each set

Metcon:
3 Rds
500m Row
15 Deadlift 185/125
15 Toes to bar

Workout:
A. 6 sets every :90
1 squat snatch
1 overhead squat
Increase every set

B. 4 sets every :90
1 squat snatch
Increase every set

Metcon:
10 rounds
Every :75
10 Swings 70/55
10 Toes to bar

Workout:

3 sets
Shoulder press (choose a weight that you can get 5-8 reps)
Push Press
Jerk
Perform shoulder press till failure then move to push press and then to the jerk.
Make your progression only after you reach failure.
The weight stays the same for all three movements. You can adjust the weight after each set

Metcon:
Veterans Day Workout
“Chad”
1,000 step ups with a ruck sack 45/35
I think doing this without any weight at all is enough

Workout:

A. 6 sets every :90
1 Squat clean
2 Jerk
(increase every 2 sets)

B. 4 sets every :90
2 Squat clean
1 Jerk
(increase every set)

Metcon:

6 rounds for total reps
1 minute ski
1 minute burpees
1 minute double unders
1 minute rest

Workout:

500 Row
30 Bodyweight Bench press
1k Row
20 Bodyweight Bench press
2k Row
10 Bodyweight Bench press
I know, you cant do your bodyweight 50 times. That’s totally cool.
Choose a weight based on getting at least 15-20 reps the first set, otherwise you’re going to be down to doing 3 reps at a time.
Just don’t do a weight so light that you blow through each set without stopping.

Workout:

Back squat 20 reps @60-70%
Front squat 20 reps (lower the weight from back squat)
Overhead squat 20 reps (lower the weight from front squat)

Metcon:
3 rounds
Run 400
21 Swings @55/35
12 Pull ups

Workout:

8 Sets every :90
1 power snatch
1 hang power snatch
1 overhead squat

Metcon:
10 Rds
200 Meter run
60 Step ups
Rx with a vest
Getting ready for “Chad”!!

Workout:
5 Rounds
500 Row
50 double unders
30 sit ups
Rest 1 min
Sprint through the round. If you’re not going to sprint and you’re going to move through the same speed, then don’t rest.

Workout:

8 Sets every :90
1 Power clean
1 Hang squat clean
1 Fronts squat
Increase every 2 sets

Metcon:

21-15-9
Thruster 115/75
Burpee