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February 16, 2019 Saturday

ADV+BEEF go in reverse Power Cleans 95/65, (ADV: 10 @ 115/75) (BEEF: 10@ 135/95) Shoulder to Overheads 95/65, (ADV: 10 @ 115/75) (BEEF: 10@ 135/95) Rope Climb or 8 Ring Rows (ADV: 2 Rope Climbs) (Beef: 2 Regional or Legless) Double Unders or Single Unders (ADV: 30 DU) (Beef: 50) Calorie Row (ADV: 20) (Beef: 25)


February 15, 2019 Friday

A.) Static Jacked EMOM

B.)

18 Minute AMRAP: 7 Wall Balls (ADV: 9) (Beef: 12) 7 KB Swings 53/35, 70/44, (Beef: 9 70/53) 7 Hanging Knee Raises OR V-Ups (ADV: 5 T2B) (Beef: 7) Rx'd: Buy in with 50 Cal Row ADV: 50 Cal Row @ minute 8 Beef: 60 Cal Row @ minute 12


February 14, 2019 Thursday

A.)

2 Squat Cleans or Snatches (ADV/BEEF: 20/30 DU + 2 Squat Cleans or Snatches)

B.) Rx'd

DB Lunges 45/25

B.) ADV+Beef

DB Walking Lunges 50/35 Burpees (Beef: Lateral Burpees over DB) *ADV: 5 Strict Pullups or 4/2 Bar or Ring MU after each set *Beef: 8 Strict Pullups or 6/4 Bar or Ring MU after each set


February 13, 2019 Wednesday

A.)

A2.)

B.)

Every 5 Minutes for 10 Minutes (2 Sets) 500m Row *Glance at pacing history and try to attack these around 85-90% of your PR pace. The goal here is to see how well you can maintain this perceived percentage across two trials. You don't have to BEAT your best score, but try to learn a little about your capacity and ability to push.


February 12, 2019 Tuesday

A.) 7 minute clock

For time with a 7 Minute Cap! Buy in: 800m Run, Row, Ski, Air Runner or 2k Bike THEN (Choose only ONE BELOW) -15 Double Unders or 30 Singles (ADV: 30) (Beef: 60) -12/9 Pushups, 15/12 Pushups, 12/9 Ring Dips, 15/12 Ring Dips -10/20/30/40 or 50 ft HSWalk

B.)

NO REST! DB Snatches 45/25, 50/35, 70/44 (Barbell Option: 75/55) Box Jump Overs Burpees


February 11, 2019 Monday

A.) Skill

ADV: EMOM or E2MOM for 6 minutes 5-30 Foot HS Walk

B.)

200m Run or Row (ADV Row 250m) 5 Squat Cleans 95/65, 115/75, 135/95 , 155/105 6 Pullups (ADV: 7) (Beef: 7 C2B) -Rest 1 minute b/t rounds-


February 10, 2019 Sunday


February 09, 2019 Saturday

Rx'd Version

Pick up Amrap where you left off

Advanced Version

Pick up Amrap where you left off

Beefy Version

Pick up Amrap where you left off


February 08, 2019 Friday

Isometrics EMOM

Rx'd Version

Advanced Version

Beefy Version


February 07, 2019 Thursday

Grunt work movements READ INSTRUCTIONS

Pick at least two of the following -HEAVY 70m farmer Carry (bars, KB, or DB) -Max Cal any machine -Yoke Carry 70m -Max Sandbag over shoulder/ or 24 in Box -Heavy bag over jerk block -Long Sand bag carry 200m -Stone to Shoulder -Heavy Round Bag Carry 70m

Rx'd Version

Beefy Version


February 06, 2019 Wednesday

Rx'd Version

@ min 0, 6, 12, 18 one person runs 403m

Advanced Version

@ min 0, 6, 12, 18 one person runs 403m

Beefy Version

@ min 0, 6, 12, 18 one person runs 403m


February 05, 2019 Tuesday

Eight reps per side