September 18, 2020 Friday

Front Squat 6-6-6-6 (Adv 3-3-3-3) These will be taken from the ground

Rx'd/Adv Versions

-Buy in 70m Farmer carry ~45/25 ~50/35- 4 rounds 15 Dumbbell snatch 45/25 (20 @ 50/35) (Alt @ 50+/35+) 10/7 Push ups (14/10) (Beef HSPU 8/4) (Bison 12/8) -Cash out 70m Farmer carry ~45/25 ~50/35-

Beef/Bison Version

4 rounds 20 Alternating Dumbbell snatches 50/35 8/4 Handstand Push ups (12/8) -Cash out with 200m farmer carry ~50/35 70/45-


September 17, 2020 Thursday

5 rounds 10 Power Cleans 95/65 (115/75 or power snatch 95/65) (135/95 or 115/75 power snatch) 12 Sit ups, tuck ups, v-ups (6 toes to bar) (10 toes to bar) 15 Double or 45 singles unders (30) (60) 403m Run (Beef runs 603/603/403/403/403)


September 16, 2020 Wednesday

10 Minute alternating emom 1- 5 ea side Back stepping lunges (DB/KB/BB) 2- :20-:40s plank (adv weighted plank) (Beef Hollow hold) (Bison weighted hollow hold)


September 15, 2020 Tuesday

RxD: 95/65 Adv: 115/75 Beef: DB 50/35 No Step Ups *compare Sept 4, 2017 & 11/8/17


September 14, 2020 Monday

12 Minute emom 2 Cleans or Snatches Adv option First 6 sets- 2 reps Last 6 sets- 1 rep

7 rounds :30s of Max Kettlebell swings 53/35 (70/44) (Am swing 70/53) :30s of air squats :30s of rest


September 13, 2020 Sunday

3 rounds 403m run 14/10 Push ups (18/12) (Beef 8/5 HSPU) (12/9) 8-12 Bent over Barbell rows 95/65 115/75 135/95 (adv 4-10 Strict pull ups) -Immediately into- 3 rounds Row 500/400m or Assault bike 25/20 cals 14 Sit ups, tuck ups, v-ups (8 Toes to bar) (14) 12 Front squats 95/65 115/75 (16 @ 135/95 or 50/35)


September 12, 2020 Saturday

Read description for workout

24 minute clock Alternate between 2 minute max cals any machine -1minute of rest- 2 minute amrap of 8 Hang power cleans 95/65 (adv 115/75) (135/95 or hang power snatch 95/65) 10 Box jumps -1minute rest- *Pick up where you left off each time on amrap*


September 11, 2020 Friday

27 Dumbbell snatches 45/25 (50/35) (alt 50+/35+) 10 Down ups (adv Burpee) (Beef lateral burpee over the DB) 21 Dumbbell snatches 10 Down ups 15 Dumbbell snatches 10 Down ups 9 Dumbbell snatches 10 Down ups


September 10, 2020 Thursday

8 Minute amrap 8 Goblet Squats 53/35) (70/53) (Beef front squat 95/65) (115/75) 10 Double unders or 30 single (20) (40) 200m run or row -Rest 1 minute-

8 Minute amrap 10 Russian Kb swings 53/35 (70/44) (12 american swings) (10 power clean 95/65) (115/75) 10 Double unders or 30 singles (20) (40) 200m run or row -Rest 1 minute-

4 min amrap 8 Goblet squats 53/35 (70/53) ( front squat 95/65) (115/75) 10 Russian Kb swings 53/35 (70/44) (12 american swings) (10 power clean 95/65) (115/75)


September 09, 2020 Wednesday

20 minute alternating emom 1- Max shoulder to overhead 75/55 (95/65) (115/75 or 40/20) (135/95 or 50/35) 2- Max sit ups, tuck ups, v-ups (Adv toes to bar) 3- Max calories 4- 70m Farmers carry 45/25 (50/35) (55+/40+)


September 08, 2020 Tuesday

Alternate Every 90 seconds for 12 minutes -8 ea side Back Stepping lunges (DB/KB/BB) -:40s-1min Forearm plank (adv weighted forearm plank) (Beef Weighted hollow hold)

O partner

Partners alternate every 200m, no sharing equipment!

Where art

Partners alternate every interval. Don't share equipment!

Thou?!

Partners alternate every interval. Don't share equipment!


September 07, 2020 Monday

Rx'd/Adv Versions

5 rounds 403m Run 10 Burpees (adv 15) 12 Box Jump overs (15) *Accumulate 210m of sled pushes or D-ball/sandbag carry* Sled weight 25/0 45/25 90/505 rounds

Beef version

*Accumulate 210m of sled pushes or D-ball/sandbag carry* Sled weight 90/50


September 06, 2020 Sunday

20 Minute amrap 15/12 Cal row (18/15) or 12/9 Cal AB (15/12) 12 Russian Kb swings 53/35 (70/44) (Beef 12 am swings 70/53) 10 Goblet lunges (Beef suitcase or front rack lunge) *at minutes 5,10,15 perform Farmers Carry* Rx’d 70m 45/25 Adv 100m 50/35 Beef 100m 55+/40+


September 05, 2020 Saturday

Run 403m (adv 603) 25 Ground to overhead 95/65 (115/75) (135/95) or 20 D-ball/Sandbag over shoulder -Rest 2 minutes- 4 rounds 10 Box Jumps (12) 15) 10 Deadlifts 95/65 (115/75) (15 @ 135/95) 200m run 10 Front squats 70m Run (adv 200m run)


September 04, 2020 Friday

Check notes for actual structure

Every 4 minutes for 20 minutes 20/16 Cal row (24/20) or 16/12 Cal Assault bike (20/16) 12 Sit ups, tuck ups, V-ups (adv 6 toes to bar) (Beef 12 Toes to bar) 12 Down ups (Adv Burpee)


September 03, 2020 Thursday

10 Minute alternating EMOM -6 Split squats each side (DB or KB) -:20-:40s Forearm plank, weighted forearm plank, hollow hold, weighted hollow hold

21-15-9 Power Clean 95/65 (adv 115/75) (Beef 135/95) *Between each set perform 20 Double unders or 60 singles (adv 40 DU) (Beef 80 DU)*

Thiccc Boiii Version

15-12-9 Power Clean 165/115 (185/135) *Perform 80 double unders between each set*