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June 19 Tuesday

A.)

Run Alternative Options: 2K Row 2K Ski 5Kmen/4k women Bike *compare 4/4/18 & 5/23/18

B.) Rx'd

B.) ADV.

9 Pushups men / 7 Pushups women

B.) BEEF

9 Ring Dips men / 7 Ring Dips women


June 18 Monday

B.) BEEF

B.) "Ronnie's Reincarnation" Rx'd and ADV

Rx'd 115/75 ADV, no buy in, just ca$H out with 800m Run GTO 7Reps @ 135/95 Bar Facing Burpees (ADV: 8) Pullups (ADV: 9 C2B) *compare 8/1/17


June 17 Sunday

RxD: 53/35 Adv: 21 Wall Balls 70/44 Beef: 21 Wall Balls 15 KB Swings 70/53


June 16 Saturday

RxD: 135/95 Adv: Handstand Push Ups 185/135 Beef: 4"/2" Def HSPU No Step Ups 225/115 *RxD and Adv - return to round of 2's after completing round of 8's *Beef - Continue to ascend until time is up

RxD: ~44/35 Adv: 11 Cals ~53/44 Beef: 11 Cals ~70/53


June 15 Friday

RxD: 75/55 Sit Ups or Hanging Knee Raises Adv: 15 Thrusters 75/55 7 Toes to Bar 9 Bar Facing Burpees Beef: 15 DB Thrusters 50/35 12 Toes to Bar 9 DB Lateral Facing Burpees


June 14 Thursday

RxD: 75/55 Adv: 12 Shoulder to Overheads at 95/65 35 Double Unders Beef: 12 Shoulder to Overheads at 115/75 50 Double Unders


June 13 Wednesday

Adv: DB Squats 45/25 Beef: DB Squats 50/35

RxD: 53/35 Adv: 70/44 Beef: 70/53


June 12 Tuesday

RxD: 45/25 Adv: 30 Wall Balls 30 DB Snatches 50/35 30 Burpees 30 Cal Row Beef: 35 Wall Balls 35 Alt DB Snatches 50-55/35-40 35 Burpees 35 Cal Row


June 11 Monday

RxD: 95/65 Adv: 800m - 603m - 403m 115/75 2 Rope Climbs Beef: 800m - 603m - 403m 135/95 No Step Ups 2 Regional Rope Climbs


June 10 Sunday

Rx'd and ADV

Deadlifts 165/115, 185/125 15 Double Unders or 30 Single Unders or 10 Lateral Jumping Squats Over Bar (ADV: 30 DU)

Beef and Bison

Deadlifts 275/185, (Bison: 315/205) Double Unders (Bison: 60)


June 9 Saturday

Rx'd & ADV

Rx'd All Barbell: 95/65 KB Swing 53/35 ADV: Front Squat 115/75 Toes to Bar KB Swing 12 @70/44 Wall Ball 12 Reps Clean and Jerk Ascending: 115/75, 135/95, 155/105

BEEF compare 10/22/16

Front Squat 135/95 KB Swing 12 @70/53 Wall Ball 12 Reps 20/14 Clean and Jerk Ascending: 135/95, 165/115, 205/145


June 8 Friday

A.)

B.)

Alternating EMOM for 16 minutes Row, Bike, or Ski Calories DB Clean and Jerk 40-45/25-30, 50/35 Box Jumps (ADV+BEEF: DB Step Ups, equivalent to 1 70m Sled Push


June 7 Thursday

A.)

Sum best 5 sets

B1.)

Advanced and Beef finish with this

B2.) Rx'd and Adv

Air Squats (ADV: 15) Situps (ADV: 10) Pushups (ADV: 10)

B2.) Beef

Bar or Ring


June 6 Wednesday

A.)

Aim for 3 decently challenging work sets

A2.)

Sum best of 5 sets ADV Option: From the floor (5x1 C+J)

B.)

Shoulder to Overhead 95/65, 115/75, 135/95 200m Run, 250/200m Row, or 0.5k Bike Rope Climb (ADV: 1 Regional or Legless) (BEEF: 2 regional or legless)