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April 21 Saturday

Workout A) RxD: 75/55 Adv: 11 Cal 95/65 Beef: 11 Cal 115/75

Workout B) RxD: 53/35 Adv: 70/44 Beef: 10 KB Swings 70/53 * Adv and Beef start with Workout B


April 20 Friday

Across at 75-80%

RxD: 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

RxD: 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

RxD: 135/95 Adv: 800m Run 185/135 20 Wall Balls Beef: 800m Run 225/155 25 Wall Balls


April 17 Tuesday

Alternate every 250m with a partner!

Alternate every 10 cal with a partner! *80 Cal for ladies - alternate every 8 cal with a partner

Alternate every 250m with a partner!


April 16 Monday

RxD: 53/35 Adv: Handstand Push Ups 70/44 Beef: 4"/2" Def HSPU 70/53


April 15 Sunday

ADV+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.

Even Minutes: 3-5 Bar Muscle Up Odd Minutes: 1 Squat Snatch

Comp Class B.

Odd Minutes: 1-2 Rope Climbs (Regular, Regional, or Legless) Even Minutes: 1 Clean & Jerk

Comp Class C.


April 14 Saturday

A.)

*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

800m 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

800m 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

Rx'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.)

B.) Rx'd + ADV

10 Wall Balls (ADV: 12) 8 KB Swings 53/35 (ADV: 9@70/44) 6 Pushups (ADV: Ring Dips)

B.) Beef

70/53 Minimum 5 foot increments


April 11 Wednesday

A.)

*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

EMOM 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

ADV: DL weight 185/135 C2B

BEEF


April 9 Monday

A.)

ADV: 1 rep after minute 7

A.)

ADV: 1 rep after minute 7

B.) BEEF+Bison

Beef: 95/65 5/3 Muscle Ups Bison: 95/65 8/6 Muscle Ups

B.)

Rx'd: 75/55 Adv: 95/65