October 15, 2019 Tuesday

5 Rounds 403m Run 8 Shoulder to Overheads 75/55 (10 @ 95/65) (10 @ 115/75) 10 Sit Ups -or- Hanging Knee Raises (8 Toes to Bar) (10 Toes to Bar)

Bison: Caution

Buy In: 1600m Run Cash Out: 800m Run


October 14, 2019 Monday

18:00 AMREP 3-6-9-12-1 Rope Climb (2) (2 Short Rope) Wall Balls Deadlifts 135/95 165/115 185/135 Box Jump Overs *Score = Total Reps RxD: 91 Reps/Round Adv: 92 Reps/Round Beef: 92 Reps/Round


October 13, 2019 Sunday

7 Rounds (adv + beef 8 rounds) 200m Run 8 Front squats 95/65 (115/75) (135/95) (DB squats 50/35) 10 Double unders or 30 singles (adv 20 DU) (Beef 40)


October 12, 2019 Saturday

Partner Amrap Read notes

20 Minute Partner Amrap 8 Shoulder to overhead 95/65 (adv 115/75) (Beef 10 @ 135/95) (Bison DB 50/35) 6 Pull ups (adv 10 PU or 6 C2B) (Beef 3/2 BMU) (Bison 5) 12 Calories any machine *at minutes 5,10,15 stop and perform 2 minutes of grunt work with partner* **After grunt work is done, pick up where you left off on amrap** ***Break up work however you want, one works while other rests*** Grunt work options -Sandbag carry 70m -Sandbag over shoulder -D Ball Carry 70m -D ball over shoulder -Heavy farmer carry bars -Tire flips -Tire slam with hammer -Stone to shoulder -Mixed rack carries -Plate pinch walk


October 11, 2019 Friday

For Quality 3 Rounds 4-8 Strict hanging Knee raises w/ eccentric focus (Adv Hanging straight leg raise) (Beef strict T2B) -Rest at least :30s- 10-14 Dumbbell walking lunges 40/20 (45/25) (50+/30+) -Rest at least :30s-

-Rx'd buy in with 500/400m row -Adv perform 500m row at min 5 -Beef perform 500m row before time expires, once row is done you cannot go back to the Amrap


October 10, 2019 Thursday

READ NOTES for details

Every 4 min for 24 Minutes Cardio buy in In time remaining for each interval, Amrap of 12 Russian KB swings 53/35 (adv 70/44) (Beef 14 am 70/53) 7/5 Push ups (adv 10/7 or 5/3 HSPU) (Beef 8/5 HSPU or Ring dips) Cardio options -Run 403m -Assault Bike 25/20 (adv 25) (Beef 30) -Row 500/400m (adv 500m) -Ski 500/400m (adv 500) -Assault Run 403m


October 09, 2019 Wednesday

Tempo Back squat (32X1)

Tempo reads as: 3 seconds down, 2 seconds at the bottom, as fast as possible up, 1 second at the top.

Rx'd Version

Advanced Version

Beefy Version


October 08, 2019 Tuesday

Adv: 1 Clean and Jerk Beef open conditioning 30 Double unders + 2 Clean and Jerk

21 Down Ups (Burpees) (Bar facing Burpees) 200m Run or Row 15 Clean and Jerks 95/65 (115/75) (135/95 or power snatch 115/75) 70m Farmer Carry 45/25 50/35 (140m @ 55+/40+) 9 Down ups (burpees) (bar facing) 200m run or Row *Beef start from bottom and ascend*


October 07, 2019 Monday

Rx'd/Adv version

4 rounds 403m Run 12 Wall Balls (15) 10 Deadlifts 135/95 (12 @ 185/125) 8 Box Jumps (10) *at some point during the workout perform 3 rope climbs (adv 4)*

Beefy version

*At some point during the workout complete 2 legless or short rope climbs + 2 regular*


October 06, 2019 Sunday

B.)

Max Reps of one of the following 4 Minutes of Grunt/Skill Work or max reps -Sled Pushes -Sandbag/B-Ball Carries -Sandbag/D-Ball Cleans -Mix/Rack Carries -400m Medball or Plate Run -DU -Rope Climbs -Muscle Ups -Ring Dips -Handstand Walks

C.)

Immediately into: AMRAP in 8 Minutes Burpees (ADV: 8 Burpee over the DB) DB Snatches 45/25, (ADV+Beef: 14 Alternating 50/35)

A.)

Hanging Knee Raises or V-uPS (ADV: 6 T2B) (Beef: 8 Toes To Bar) 10/8 Row, Bike, Ski or Air Runner Calories (ADV: 12/10)


October 05, 2019 Saturday

*At some point, Accumulate 1600m of running or rowing. *Beef, do WHOLE distance at once, at any point. 5 Rounds Pullups (ADV: 6 C2B) (Beef: 10 C2B)  Wall Balls (ADV: 15) (Beef: 18 Wall Balls)  Hang Power Cleans 115/75, 135/95, 155/105, 185/125


October 04, 2019 Friday

Beef/Bison

70/53 Barbell Lunges 115/75 (Bison: DB Lunge: 50/35) 30 DU Beef Only: (1) 15ft Handstand Walk each roundBison Only (1) 30ft HS Walk each round 

A.) Tempo

Tempo 32X1

B.) Rx'd and ADV

10 Russian KB Swings 53/35 (ADV: 70/44) 8 Barbell Lunges 75/55, 95/65 15 Double Unders or 30 Single Unders (ADV: 20 DU)


October 03, 2019 Thursday

2 Cycles 2:00 Clock 140m Run (ADV: 200m Run or Row) in time remaining Max Shoulder to Overhead 75/55, 95/65, 115/75 Max Box Jump Overs Max Situps/V-ups/Hanging Knee Raises (ADV: Toes to Bar) Max Burpees *rest 30 sec each set.


October 02, 2019 Wednesday

B.) Rx'd

If you want to start on the DB squats because you don't want to wait on RC that is fine! 1 Rope Climbs or 10 Ring Rows DB Squats 35-45/20-25 200m Farmer Carry 45/25+lb (can be mixed with KB equivalent weight)  30/20 Cal Row, Bike or Ski 

B.) ADV+Beef

Cal Row, Bike, Ski Calories (Beef: 40) 200m Farmer Carry 50+/30+lb Equivalent 30 DB Squats 50/35 (Beef: 50-55/35-40) 2 Rope Climbs (Beef: 2 Regional) 

A.)

5 Deadlifts (Rough percentage is 70-80%, or as you feel) 7/5 Pushups, 10/7 Pushups or 6/4 HSPU, (Beef: 8/6 Kipping or Strict HSPU)


October 01, 2019 Tuesday

ADV+Beef: Go in Reverse DB Snatches 45/35 (ADV: 12 Alt 50/35 or 10 Power Snatch 75/55) (ADV+: 10 PS @ 95/65) (Beef: 8 Snatch 115/75) (Bison: 8@ 135/95) Pullups (ADV: 10 or 8 C2B) (Beef: 12 C2B or 5/3 Muscle Ups) (Bison: 6/4 Muscle Ups)   800m Run Cal Row (ADV: 20) (Beef: 25) Wall Balls (ADV: 20) (Beef: 25) 403m Run (ADV: 800m)


September 30, 2019 Monday

A.)

ADV: 1 @ 80-90%

B.)

Meter Row, Ski, or 3/2k Bike (ADV Female: 1000m Row or Ski) 20 Clean and Jerks 95/65, 115/75, 135/95 (Bison: 20 Squat Clean and Jerks 135/95)