April 21 Saturday
Complete as many rounds as possible in 7 mins of: 7 Row Calories 7 Thrusters
View ResultsWorkout A) RxD: 75/55 Adv: 11 Cal 95/65 Beef: 11 Cal 115/75
Complete as many rounds as possible in 7 mins of: Run, 70 m 7 Kettlebell Swings
View ResultsWorkout B) RxD: 53/35 Adv: 70/44 Beef: 10 KB Swings 70/53 * Adv and Beef start with Workout B
April 20 Friday
Front Squat 5x5 Use the same weight for each set. Rest as needed between sets.
View ResultsAcross at 75-80%
4 rounds for time of: 5 Shoulder-to-overheads 5 Pull-ups Run, 200 m
View ResultsRxD: 95/65 Adv: 115/75 Chest to Bars Beef: 7 Shoulder to Overheads 135/95 7 Chest to Bars Bison: 7 Shoulder to Overheads 155/105 7 Bar Muscle Ups *11:00 Time Cap
April 19 Thursday
Complete as many rounds as possible in 18 mins of: 3 Sit-ups 3 Dumbbell Snatches 3 Burpees 6 Sit-ups 6 Dumbbell Snatches 6 Burpees 9 Sit-ups 9 Dumbbell Snatches 9 Burpees 20 Double Unders
View ResultsRxD: Sit Ups or Hanging Knee Raises 45/25 Adv: Toes to Bar Alt DB Snatches 50/35 35 Double Unders Beef: Toes to Bar Squat Snatch 135/95 55 Double Unders
April 18 Wednesday
3 rounds for time of: Run, 603 m 12 Deadlifts 15 Wall Balls
View ResultsRxD: 135/95 Adv: 800m Run 185/135 20 Wall Balls Beef: 800m Run 225/155 25 Wall Balls
April 17 Tuesday
2 Clean & Jerks, pick load Every 1:30 for 15 mins.
View ResultsRow 2500 m This is an all out effort for time.
View ResultsAlternate every 250m with a partner!
For time: 100 Assault Bike (Calories)s
View ResultsAlternate every 10 cal with a partner! *80 Cal for ladies - alternate every 8 cal with a partner
Ski Erg 2500 m This is an all out effort for time.
View ResultsAlternate every 250m with a partner!
April 16 Monday
For 5 cycles: AMRAP in 3 mins of: 3 Push-ups 6 Kettlebell Swings 9 Air Squats Rest 1 min between each cycle. For each cycle continue the AMRAP.
View ResultsRxD: 53/35 Adv: Handstand Push Ups 70/44 Beef: 4"/2" Def HSPU 70/53
April 15 Sunday
For time: 3 rounds of: 15 Row Calories 10 Alternating Dumbbell Snatches -- then -- 3 rounds of: 12 Box Jump Overs 10 Hanging Knee Raises -- then -- 3 rounds of: 15 Wall Balls Farmer Carry, 70 m -- then -- 2 Sled Pushes, 70 m
View ResultsADV+Beef Flip Order Cal Row (ADV: 20) (BEEF: 25) Alternating DB Snatch (ADV: 15 @50/35) (BEEF: 20@ 50-55/35-40) Box Jump Overs (ADV: 15) Situps or Hanging Knee Raises (ADV: T2B) (BEEF: 15 T2B) Wall Balls (ADV: 20) (BEEF: 25) 70m Farmer Carry 1KB+1DB equivalent to DB Snatch) @ some point
Comp Class A.
Every 1 min for 16 mins, alternating between: 4 Bar Muscle Ups 1 Snatch, lbs
View ResultsEven Minutes: 3-5 Bar Muscle Up Odd Minutes: 1 Squat Snatch
Comp Class B.
Every 1 min for 16 mins, alternating between: 2 Rope Climbs 1 Clean & Jerk, lbs
View ResultsOdd Minutes: 1-2 Rope Climbs (Regular, Regional, or Legless) Even Minutes: 1 Clean & Jerk
Comp Class C.
For time: 30 Row Calories 30 Unbroken Wall Balls 25 Row Calories 25 Unbroken Wall Balls 20 Row Calories 20 Unbroken Wall Balls 15 Row Calories 15 Unbroken Wall Balls
View ResultsApril 14 Saturday
A.)
Skill Work This is not a timed workout.
View Results*Muscle Up Work* (or Strict Pullup Work) -False Grip Hang -Seated Band Assisted Transitions -False Grip Ring Pullups OR *Handstand Pushup / Handstand Walk Work* -Wall Walk -Strict HSPU w/ abmats -Wall Walk w/ shoulder taps -Handstand Walk Practice
Rx'd, ADV, BEEF
For time: Run, 800 m -- then -- 3 rounds of: 12 Front Squats 9 Burpees 6 Pull-ups -- then -- Run, 600 m
View Results800m Run ------ 3 Rounds of: 12 Front Squats 95/65, ADV: 15 @95/65, BEEF: 15 @115/75 9 Burpees (ADV: 10 Bar Facing) (BEEF: 15 BFB) 6 Pull-ups (ADV: 10) (ADV+ C2B) (BEEF: 12 C2B) ------ 600m Run (ADV: 800m Run)
Bison
For time: Run, 800 m -- then -- 3 rounds of: 10 Squat Cleans 12 Chest-to-bar Pull-ups 15 Bar Facing Burpees -- then -- Run, 800 m
View Results800m Run ------- 3 Rounds 10 Squat Cleans 135/105 or Squat Snatches 115/75 12 C2B 15 Bar Facing Burpees ------ 800m Run
April 13 Friday
Compare 12/22/17
In 20 mins do: Row, 1000 m then in the remaining time, AMRAP of: 10 Barbell Lunges 10 Shoulder-to-overheads 15 Double Unders
View ResultsRx'd: 75/55 (Adv: 95/65) (BEEF: 12 @ 115/75) 15 Double unders or 70m Run (ADV: 20 DU) (BEEF: 30 DU) Rx'd: Buy in 1000m/750m ADV: 1000m @ minute 9:00 Beef: 1000m @ ANY POINT AFTER MINUTE 15:00 (Can't go back to work after!)
April 12 Thursday
A.)
Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsB.) Rx'd + ADV
Complete as many rounds as possible in 10 mins of: 10 Wall Balls 9 Kettlebell Swings 9 Push-ups
View Results10 Wall Balls (ADV: 12) 8 KB Swings 53/35 (ADV: 9@70/44) 6 Pushups (ADV: Ring Dips)
B.) Beef
Complete as many rounds as possible in 10 mins of: 10 Kettlebell Swings 15 Wall Balls Handstand Walk, 30 ft
View Results70/53 Minimum 5 foot increments
April 11 Wednesday
A.)
Skill Work This is not a timed workout.
View Results*Muscle Up Work* (or Strict Pullup Work) -False Grip Hang -Seated Band Assisted Transitions -False Grip Ring Pullups OR *Handstand Pushup / Handstand Walk Work* -Wall Walk -Strict HSPU w/ abmats -Wall Walk w/ shoulder taps -Handstand Walk Practice
Every 1 min for 21 mins, alternating between: Row Calories Sit-up Single Dumbbell Hang Clean & Jerk
View ResultsEMOM for 21 minutes Row, Bike, or Ski Calories Situps and Hanging Knee Raises (ADV:Toes To Bar) DB Hang Clean and Jerks 45/25, 50/35, 55/40 Rather than blow it out from the get go and drop later, try to pick a rep-range that you can aggressively maintain throughout the entire 21 minutes.
April 10 Tuesday
Rx'd & ADV: Compare 12/20/17, and 4/24/17
5 rounds for time of: Run, 403 m 12 Deadlifts, 135/95 lbs 9 Pull-ups 6 Burpee Box Jumps
View ResultsADV: DL weight 185/135 C2B
BEEF
5 rounds for time of: Run, 403 m 15 Deadlifts, 205/155 lbs 12 Chest-to-bar Pull-ups 9 Burpee Box Jumps
View ResultsApril 9 Monday
B.) BEEF+Bison
For time: 30 Row Calories 5 Muscle-ups 30 Thrusters
View ResultsBeef: 95/65 5/3 Muscle Ups Bison: 95/65 8/6 Muscle Ups