August 22, 2019 Thursday

A.)

A2.)

B.) Rx'd

53/35 KB Lunge can be held any way. Halfway to fence and back.

B.) ADV

70/44 Lunge held anyway

B.) Beef

70/53


August 21, 2019 Wednesday

All About Appetizers

Ground to Overhead 95/65, 115/75, 135/95, 155/105 AMRAP in time remaining: Burpees (ADV: BFB) 7 Situps/V-Ups/Hanging Knee Raises (ADV: T2B) Box Jump Overs


August 20, 2019 Tuesday

Hiroshi's Ramen Blaster

200m Run or 10 Cal Bike Front Squats 95/65 (ADV: 9@ 115/75 or 95/65 OHS) (Beef: 9 OHS @ 115/75) Pullups (ADV: C2B) (Beef: 4/2 Bar Muscle Ups) -Rest 1 minute-

Bison Open Prep: DJ Sneak Attack

Death by 2 minutes Increase thruster reps by 1 rep every 2 minutes until failure


August 19, 2019 Monday

A.)

ADV: 1 @75-80%

B.) Rx'd and ADV

8 Power Cleans 95/65, 115/75 8/6 Pushups (ADV: 10/8 or 7/5 HSPU or 6/4 RD)

B.) Beef/Bison

Power Cleans 135/105 (165+/115+) HSPU or Ring Dip (Bison: Strict HSPU)


August 18, 2019 Sunday

5 Rounds 1:00 Max Cals any Machine 1:00 Max Russian KB Swings 53/35 (Power Clean 95/65) (Power Clean 115/75)


August 17, 2019 Saturday

20:00 AMREP 21 DB Snatches 45/25 (Alt 50/35) (Power Snatch 75/55) 21 Burpees (Lateral Facing DB Burpees) (Bar Facing Burpees) 603m Run (800m) 18 18 403m (603m) 15 15 200m (403m) 12 12 70m (200m) 9 9 70m 6 6 70m 3 3 70m ----->back to top^ *score = total reps **run = 1 rep


August 16, 2019 Friday

5 Rounds 10 Sit Ups -or- Hanging Knee Raises (7 Toes to Bar) (10 Toes to Bar) (12 Toes to Bar) 7 Goblet Squats 53/35 (7 Front Squats 95/65) (5 Squat Cleans 115/75) (5 Hang Squat Cleans 135/95)


August 15, 2019 Thursday

3 Rounds 603m Run (800m) 10 Deadlifts 155/105 (10 Deadlifts 185/135) (15 Deadlifts 185/135) 10 Box Jump Overs (12) (15) *at some point complete 3 Rope Climbs (4) (3 Rope Climbs & 2 Short Rope Climbs)


August 14, 2019 Wednesday

7 Rounds :30 Goblet Lunges 53/35 (Barbell Lunge 95/65) (Barbell Lunge 115/75) :30 Double Unders :30 Rest


August 13, 2019 Tuesday

9:00 AMRAP Buy In: 500m Row then in remaining time AMRAP... 8 Wall Balls (10) (12) 8 Russian KB Swings 53/35 (70/44) (American 70/53)

9:00 AMRAP Buy In: 403m Run then in remaining time AMRAP... 8 Wall Balls (10) (12) 8 Russian KB Swings 53/35 (70/44) (American 70/53)


August 12, 2019 Monday

Rounds 1:00 Max Cals any Machine 1:00 Max DB Snatches 45/25 (Alt 50/35) (Power Snatch 95/65) 1:00 Max Burpees (Lateral Facing DB Burpees) (Bar Facing Burpees) 1:00 70m Sled Push 25/0 (50/25) (75/50) 1:00 Rest


August 11, 2019 Sunday

403m MB carry 20 Box Jump overs (adv 25) (Beef 30) 25 Wall Balls (Beef 30) 25 Kb swings 53/35 (70/44) (30 am swings @ 70/53) 403m Run (Adv + Beef 403m MB carry) 25 Kb swings 53/35 (70/44) (30 am swings @ 70/53) 25 Wall Balls (Beef 30) 20 Box Jump overs (adv 25) (Beef 30) 403m Run (Beef 403m MB carry)


August 10, 2019 Saturday

3 Rounds 8 Pull ups (adv 12 Pull ups or 8 C2B) (Beef 14 C2B or 6 Bar muscle ups) 10 Shoulder to overhead 95/65 115/75 (12 @ 135/95) 70m Farmers Carry ~40/20 ~50/30 ~70/50 -403m Run- 3 Rounds 10 Burpees (adv 12 Bar facing) (Beef 14 Bar facing) 12 Barbell Lunges 95/65 (adv 115/75) (Beef 14 @ 135/95) -403m run- 3 Rounds 300m/250m Row (300m) (350m) or Assault Bike cals 13/10 (13) (15) 12 Deadlifts 95/65 (115/75) (15 @ 135/95) *Adv and Beef start with row portion*


August 09, 2019 Friday

All

Out

Effort

Adv 75/50 Beef 100/75