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October 18 Thursday

A.) Squat Snatch or C+J

ADV: 1 @80-90% for at least 5 sets

B1) Pick Your Own Finisher (Do one or MORE)

10 Minutes for all choices combined 45/25, 90/45, 135/90

B2) Pick Your Own Finisher (Do one or MORE)

10 minutes for all skills combined

B3) Pick Your Own Finisher (Do one or MORE)

B4) Pick Your Own Finisher (Do one or MORE)


October 17 Wednesday

A.)

6 Barbell Lunges 95/65, (8@ 115/75, 8@135/95) 10 Double Unders or 20 Singles (ADV: 20) (Beef: 30) 70m Run

B.)

Shoulder to Overhead 95/65, ADV: 115/75, Beef: 135/95 HRK or Situps, ADV: 5 T2B, Beef: 7 T2B

C.)

Deadlifts 95/65, 115/75, 135/95 Double Unders or 20 Singles (ADV: 20) (Beef: 30)


October 16 Tuesday

Rx'd

Squat Clean 95/65 Row 12/10 Cals KB 53/35

ADV/Beef/Bison

KB Swings (Adv: 70/44), (BEEF/Bison 21@ 70/53) Pushups (Adv: 12-9-6 HSPU) (Beef: 15-12-9 HSPU) (Bison: 30ft HS Walk each round) Squat Cleans 115/75, 135/95, 155/105 Row Cals 15/12, 18/15


October 15 Monday

A.) Grace or Isabel

"Grace" or Isabel 30 Clean and Jerks or Snatches for time 135/95 (Challenge yourself but scale up or down to finish below 7-8 minutes) 95/65, 115/75, 135/95, 155/105

B.)

C.)

Max Bike, Ski, or Air Runner Calories for 90 seconds


October 14 Sunday

Bar Muscle Up Skill Work

Rx'd

ADV.

choose 10 Pullups or 7/5 C2B, or 5/3 Bar MU

BEEF


October 13 Saturday

Partner AMRAP

One person performs cardio (400m Row or Ski, or 1K Bike) while partner does AMRAP, when cardio partner is done they pick up AMRAP where other partner left off. Power Clean Weights: Rx'd 95/65, ADV. 115/75, BEEF 135/95


October 12 Friday

Ring Muscle Up Work (Fundamental Work)

8:00 Alt EMOM 1) 1-5 Strict Pull Ups 2) 1-5 Push Ups (Ring Push Ups)

A.)

This is the first part of a 20 minute workout. Alternating each minute between Row, Bike or Ski Calories (10/8 Rx'd Row) (8/6 Rx'd Bike or Ski) (ADV. 12/10 Row, 9/7 Bike or Ski). Then MAX REP Single Arm DB Hang Clean to Overhead OPPOSITE minute. --------- Rx'd DB 45/25, ADV 50-55/35/40, BEEF 53/35 KB Snatch

B.)

This is the second part of a 20 minute workout. Alternating each minute between Row, Bike or Ski Calories (10/8 Rx'd Row) (8/6 Rx'd Bike or Ski) (ADV. 12/10 Row, 9/7 Bike or Ski). Then MAX REP BURPEE on OPPOSITE minute. *compare 5/4/18


October 11 Thursday

A.)

ascending weights compare 8/15/18

B.) Rx'd

B.) ADV.

2 DB's in front rack or 1 DB Overhead

B.) BEEF

** 10 minute time cap ***


October 10 Wednesday

A.)

or Ski 2K or Bike 5K/4K

B.) Rx'd

B.) ADV. & BEEF

BEEF 115/75 & 9 Toes to Bar ADV. & BEEF do part B. first, then part A.


October 9 Tuesday

A.)

2 Clean & Jerks or 2 Snatches on the minute for 12 minutes

B.)

Score is Total number of Deadlifts for 3 Rounds Rx'd 135/95, ADV. 185/125, BEEF 225/155, Bison 275/185