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December 16, 2018 Sunday

A.)

DB Snatches 45/25 (Adv: 50/35) (Beef: 50#+/40#+) Row, Bike, Ski, or Air Runner Cals @ 75% Effort

B.)

Row, Bike, Ski, or Air Runner Cals @ 75% Effort Burpees


December 15, 2018 Saturday

Rx'd

ADV/Beef

Pullups (Beef: C2B or 8/6 Bar MU or 7/4 Ring MU) Box Jumps Overs (Beef: 15 no step up) Wall Balls (Beef: 21) 403m Run


December 14, 2018 Friday

A.) Squat Clean or Snatch

ADV: 1 @80-85% Or up 5lbs from last time*

B.) Beef/Bison Gymnasty Version

205/145, 255/155 Bison: 30ft HS Walk

B.)

21-15-9 Deadlifts 155/105, 185/135, 205/145, 225/155 Single Arm DB Push Press 45/25, 50/35, 70/45


December 13, 2018 Thursday

Winter Acai Bowl Replenisher

Compare SIMILAR TO 5/9/17. Slight Differences in rx'd. ADV+BEEF start with row Front Squats 95/65, 115/75, 135/95 Rx'd Run is 600m Regular Burpees for RX'D Bar Facing Burpees for ADV+BEEF Rikus's Bison Acai Bowl: NO-Buy in 10 ROUNDS 7 Front Squats 135/95 7 Bar Facing Burpees REST 3 MINUTES For time: Row 800m Run 800m


December 12, 2018 Wednesday

Rx'd

115/75 C+J 15 DU or 30 Single Unders 12 Hanging Knee Raises or Situps

ADV/Beef

Row ADV: 20 Cals BEEF: 25 Cals Toes to Bar ADV: 7, Beef: 12 KB Swing ADV: 12 Russian 70/44, Beef: 12 American 70/53 DU: ADV: 30, Beef: 60 Clean and Jerks (ADV: 135/95), (BEEF: 155/105) 2 Rope Climbs, (Beef: 3)


December 11, 2018 Tuesday

A.) Front OR Overhead Squat

A.) Alternative Strength #1

A.) Alternative Strength #2

70m for load

A.) Alternative Strength #3

B.) Compare and Kill it!

men start at 140 meters and increase by 20 ea. min. women start at 120m and increase by 20 ea. min. *compare 5/4/17 9/7/16 9/22/16, 1/4/17


December 10, 2018 Monday

Holiday Flush (Keep movin' and Improvin')

@ 0:00 and every 5:00 minutes, 200m run or 250/200m Row or 500/400k bike (TOTAL OF 6!) Power Clean: 115/75, 135/95, 155/105 Pullups: ADV+Beef: 6 Pushups: ADV: 7 (Beef:9) Air Squat: BEEF: 12)


December 08, 2018 Saturday

Partner AMRAP

Rx'd 45/25, ADV. 50/35 BEEF 70+, 45+ One person performs AMRAP, while partner performs 400m Row or Ski, or 1K Bike. When "cardio" partner is done he or she will switch with other partner, picking up where ever their partner left off.


December 07, 2018 Friday

A.)

*compare 1/3/17 & 6/30/17 & 11/9/18 ascending weight for 3's, approx. 65% heaviest 3 for set of 20

B.)

Partner Workout complete 3000m Row or Ski, or 7K Bike with a partner switching every 200 meters on the row or ski, switching every 0.5K on the bike. each time your partner is rowing 200m (or biking 0.5K) you will perform 6 burpees


December 06, 2018 Thursday

A.)

Snatch Optional for Rx'd or ADV. ADV. 1 C& J on the minute across @ approx. 80% 1RM

B.) Rx'd

1 Rope Climb or 5 Strict Pullups

B.) ADV. & BEEF

BEEF 10 @ 135/95, 8 @ 165/115, 6 @ 205/145 Regional Rope Climbs


December 05, 2018 Wednesday

10 minute AMRAP: then 4 Minutes to choose 1 of the following grunt work or gymnastic movements then resume AMRAP for 10 more minutes: Rx'd KB 53/35 - Russian Swings ADV. 12/9 PUshups or 9/6 Ring Pushups, or 7/4 Ring Dips ADV. KB 53/44 Russian Swings BEEF Muscle Up to 10/6 Ring Dips, KB 70/53 - American Swings Grunt/gymnastic movement options: 15 Tire Flips 15 Stone to Shoulder 15 Sandbag Over the shoulder 70lbs. (ADV. 100lbs) 70m Yoke Carry 70m Heavy Farmer Carry Handle 200m Sandbag Carry 403m Heavy Punching bag carry 15 GHD Situps (ADV. 30) 5 Rope Climbs (ADV. 5 Regional Climbs)_ 50 ft. HS Walk (ADV. 100 ft. HS Walk)


December 04, 2018 Tuesday

A.)

3 Push Press ADV. 5/3 HSPU BEEF 10/8 HSPU *compare similar 11/6/18

B.) Rx'd & ADV. & BEEF

ADV. 750m Row 40 OH Walking Plate Lunge 45/25 20 Plate Burpees BEEF 1000m Row 50 Single Arm OH Walking DB Lunge 50/35 20 Plate Burpees 45/25


December 03, 2018 Monday

ADV.

10 Pullups or 8/6 C2B or 5/2 Bar Muscle Ups 30 Jumping Air Squat or 6ea. Pistol

BEEF

12/10 C2B or 9/6 Bar MU or 7/4 Ring MU

Rx'd


December 02, 2018 Sunday

RxD: 75/55 Adv: 95/65 Beef: 115/75 No Step Ups