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

Workout:

Bike 120/92 cals
30 Bench press 135/95
30 Deadlift 185/95
Ski 1k
Same focus as yesterday, making sure you do everything correctly. It helps on the bike if every 10 or 20 calories you go fast for 10 cals, for the Ski erg
try and do the same, 10 fast pulls every 10 or 20 cals.
With the bench press make sure you’re using your legs, driving into the floor, keeping your elbows directly under the barbell, and pushing the weight with your Lats.
With the deadlift you’re focusing on keeping your spine in a neutral position and using your hips horizontally to move the weight. The bar stays in a straight line close to your body the throughout the lift.
Obviously if you need to lower the weight to keep good form and technique, please do so.
You don’t have to get 30 reps straight unless you’re able to do it with the Rx weight.

Workout:

Row 1k
30 Back Squats 135/95
30 Power Clean 135/95
Run 1 mile
As you can see there is no strength today. So, because of this you should treat the 30 back squats as if it were your strength.
What I mean is, you should try and do a heavy weight and not just a light weight so you can get through the 30 reps without stopping, unless of course you are doing Rx weight and you are still able to get 30 reps in a row.
Either way, try and go heavy on both exercises.
Also, these are full range back squats. What that means is, do not try and go heavy doing 3/4, 1/2 or even worse, 1/4 reps.
That makes no sense at all. Full range is where it’s at holmes, so do it!!
If by any chance you are unsure what a full range squat looks like you should put a medicine ball under your ass. This will assure your and me that you’re actually doing a full range squat. Ya know what would be really cool?
If everyone put a ball under their ass. This way there’s no confusion as to who did what, right?
If your normal squat is full range, this shouldn’t be an issue. You should be more than happy to put a ball under your ass!
However, if you constantly fool yourself into thinking your squats are full range this may be a bit of a shot to your ego.
Anyways, let’s all join the ass to balls squat. What do ya say?!