Workout:
10 Rounds every :90
1-3: 3 power snatch
4-6: power snatch + hang squat snatch
7-10: squat snatch + overhead squat

Metcon:
18-15-12-9-6
Pull ups
20-30-40-50-60
Box step ups (20″)
Rx- wear a vest
There’s a group of people doing the “Chad” hero workout on veterans day.
Let’s start working on step ups so you’ll be ready in a month.
These are the standards for the workout:

The Workout:
1,000 box step-ups completed as a team, partner, or individual for time.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.

Workout:
For 20 minutes with a partner, complete:
10 double kb swings
8 double kb cleans
6 double kb rack squats
4 double kb push press
One partner works at a time while the other one rests.

Workout:
10 rounds
Every :90
Rounds 1-5: 1 Squat clean + 2 jerks
Rounds 6-10: 1 Squat clean + 1 front squat + 1 jerk
Increase every set or every 2 sets, but should be able to get heavier as you go.

Metcon:
5 rounds
100 yard single arm kb or db suitcase carry (as heavy as fuck) 100/70
15 GHD sit ups
15 Back extensions
Aim to keep your spine in an upright position and not leaning to one side. Staying tight is a must for the whole 100 yards.
Shoulders should be packed back tight, do not let the weight pull your shoulders down.
Complete the walk as quickly as possible.

Workout:
Deadlift
Every 90 seconds
5 x 5 (build in weight each set)
Focus on bracing your core. Even though I say it 1,000 times a day I feel like some of you overlook this.

Metcon:
Perform 150 Wall Balls
At the top of every minute perform 5 burpees
Start the workout with 5 burpees

Workout:
Back squat
5 x 5 same weight as last week
3 seconds down, 1 second pause

Metcon:
4 rounds
Sprint 200
Rest 1 minute
Sprint 400
Rest 2 minutes

Who’s still not sure about what to eat?
I would think by now with all the information out there, no one would be eating sugar and processed shit.
Is that true?
Is anyone still a vegetarian?
Even the dumb asses that were saying meat is bad for you and only eat vegetables have changed their tune.
Is there still some confusion about this?
Meat is good. Only eat meat and vegetables.
I’m pretty sure I’ve said this enough times for it to sink in, unless you’re still looking for something easy.
Or are you listening to the dumb asses that say, just eating meat and veggies is not sustainable?
If you have not adopted this way of thinking is it because you’re too fucking lazy to do the work, or do you lack any willpower whatsoever?
Who was able to fast for a day? Joe did it the day after the email came out. He went all day and broke his fast with salmon and broccoli.
What the fuck is so hard about this?
I’m curious.
Please email me what it is that prevents you from eating this way.
If you just don’t give a fuck, don’t email me that. I’m really not interested in you not caring about what you eat.
Only email me if you are trying to, but for some reason you just can’t get a grasp on your diet.
We can figure that out together.

Workout:
A. Every :90 for 4 rounds
2 Hang power snatch
(increase each round)
B. Every :90 for 4 rounds
3 OHS (weight you finished “A” at, no increase)

Metcon:
5 rounds
20 Kb Snatch @55/35 (perform 10 straight reps for each arm each round)
15 Wall ball @20/14

Workout:
With a partner, complete:
20 rounds
5 Devil’s press 50/35
12/7 Cal bike
Each Partner does 10 rounds
Once again these are all out sprints.
One partner starts with the devil’s press, when he/she is done with the bike the next person goes.
Only one person working at a time.
I’m sure most of you have fasted before, correct?
Have you fasted for a day?
Do you think you can fast for a day with no other incentive to fast other than you telling yourself you can do it?
How about we all fast for a day. Doesn’t have to be the same time, just see if you can fast for a full day. Nothing in the morning, afternoon or night. You eat the next morning.
How’s about it?

Workout:
A. Every :90 for 4 sets total
1 Squat clean + 2 Jerk
(increase every 2 sets)
Followed by:
B. Every :90 for 4 sets total
2 Front squat + 1 jerk
(increase every 2 sets beginning where
you finished A)

Metcon:
20 Minute EMOM
Even minutes: 5 Pull up
10 Push up
15 Air squat
Odd minutes: 2 Power Clean @165/105 (some of you can and should do 185/125)
Whatever weight you choose it shouldn’t be easy.

Workout:
Bench Press
5 x 3
Same as last week, adding 5-10 lbs. from last Tuesday’s weight.
Three seconds down, pause with the bar on your chest and explode up.

Metcon:
3 Rounds
Ski 500/400
10 Deadlift @185/125
15 Toes to bar
20 Box jump overs 24/20
If ski ergs are a problem, one person start on the ski and another person start on Deadlift.

Workout:
Back Squat
5 x 3
Add 5-10 lbs from last Monday and repeat the same way with 3 reps.
Three seconds down. Count a real three seconds, not speed counting.
Pause at the bottom and quick on the way up.

Metcon:
5 Rounds
Run 400
Row 500