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January 19 Friday

Rx'd

Hanging Knee Raises or 10 Situps 8 Ground to Overhead 95/65 9 Burpees **Rxd: Buy in with 20 Cal Row, Bike, or Ski

ADV

**Adv: Cash out with 30 Cal Row, Bike, or Ski

BEEF


January 18 Thursday

A.)

A2.)

Horizontal Pullin' Work 3-4 Sets of 6-8 reps of either: -Ring Rows -Pendlay Row -DB or KB Bent Row

B.)

DB Snatches 45#/25# (Adv: 12 Alternating 50/35) (Beef: 20 Alt @50-55/35-40) Double unders (ADV: 20 DU) (BEEF: 35 DU


January 17 Wednesday

Rx'd and Adv

Front Squats 95/65 (ADV: 115/75) Box Jump Overs (ADV: 12) Rope Climb (ADV: 2 regular or 1 legless) @Some point complete 140m Farmer Carry 45/25 (ADV: 200m 55+/35+)

BEEF

2 Regional or legless At some point Farmer carry: 70+/50+


January 16 Tuesday

ADV

15/10 Pushups or 10/8 HSPU

Rx'd

BEEF


January 15 Monday

A.)

Squat Clean or Squat Snatch

B.) Rx'd

8 Min Clock Run 800m 15 Burpees Max Calorie Row, Bike, or Ski Calories, or Double Unders Choose any cardio cash out or with what is available.

B.) ADV

8 minute clock 800m Row, 3k/2k Bike, or 800m Run 15 Ring Dips or HSPU or 6/4 Muscle Ups Max Burpees

B.) BEEF + BISON

Beef and Bison Row 1000m 8/6 Muscle Ups (Bison: 15/12 Muscle Ups) Max Burpees


January 14 Sunday

Rx'd

lunge holding bumper plate

ADV. & BEEF

ADV. 45-25 DB Lunge 10men/7women pushups BEEF 15 C2B Pullups, 10men/10women Pushups, 15 DB Lunge 50-55/35-40

9:55am Comp Class A.

15:00 Time Cap

10:15am Comp Class B.

*Sub Pull Ups or Chest to Bars for Muscle Ups if needed.

10:40am Comp Class C.


January 13 Saturday

Rx'd 53/35, hanging knee raises or situps ADV. 70/44, Toes to Bar BEEF 10 Reps @ 70/53 and 10 Toes to Bar


January 12 Friday

A.)

ascending weight for 3's apporx. 75-80% heaviest 3 for set of 10

RxD: 75/55 Adv: 95/65 Beef: 115/75 Super Beef: 135/95 *compare 10/30/17


January 11 Thursday

Rx'd 95/65 ADV. 115/75, 5 C2B Pullups BEEF 135/95, 10 C2B Pullups


January 10 Wednesday

Rx'd

cash out w/ 20 Burpees *compare 6/2/17, & 7/30/17

ADV.

2 Regular rope climbs OR 1 Legless Cash out w/ 30 Burpees *compare 6/2/17, & 7/30/17

BEEF

"Regional Rope Climbs" 3 men / 2 women cash out w/ 40 burpees *compare 6/2/17, & 7/30/17

A.)

even minutes: 1-5 Ring Rows or Single Arm DB Row odd minutes: 1-5 pushups or weighted pushups


January 9 Tuesday

A.)

optional 2 Snatch on the minute

B.)

**ADV. 5 C2B Pullups OR 115/75 **BEEF 5 C2B Pullups AND 115/75 **BEEF + 5 Ring MU and 135/95 *compare 10/20/17