New logo metal

August 15 Wednesday

A.)

ascending weight

B.) Rx'd & ADV.

ADV. 3 Strict Pullups *compare 7/17/18

B.) BEEF

compare 7/17/18


August 14 Tuesday

A.)

Run Alternative Options: 2K Row 2K Ski 5Kmen/4k women Bike *compare 4/4/18 & 5/23/18 & 6/19/18

A.) ADV.

B.) Rx'd

compare 6/19/18

B.) ADV.

9 Pushups men / 7 Pushups women *compare 6/19/18

B.) BEEF

9 Ring Dips men / 7 Ring Dips women *compare 6/19/18


August 13 Monday

A.)

approx. 75% 1RM

B.)

Rx'd 15 Pullups or 8 C2B --- Ground to Overhead 95/65 ADV. 12 C2B or 5/3 Bar or Ring MU ----- Ground to Overhead 115/75 BEEF 30 C2B, or 10/8 Ring MU, or 15/12 Bar MU --- Ground to Overhead 135/95 **SCORE is total number of GTO's, finish 403m Run before time expires, cannot return to barbell after final run **compare 5/21/18


August 12 Sunday

Foundational Work

Handstand Walk/Push Up Progression

Handstand Walk/Push Up Conditioning

7 Handstand Push Ups -or- 30' HS Walk

RxD: 53/35 Adv: 70/44 Beef: 70/53


August 11 Saturday

RxD: 75/55 Adv: 800m Run 15 Shoulder to Overheads 95/65 10 Chest to Bars Beef: 800m Run 20 Shoulder to Overheads 115/75 10 Bar Muscle Ups


August 10 Friday

Adv: Across at 80% - 85% 1RM

RxD: 75/55 Adv: 95/65 Bar Facing Burpees Beef: 115/75 Bar Facing Burpees Bison: Hang Squat Cleans 135/95 Bar Facing Burpees


August 9 Thursday

RxD: 15/empty Adv: Handstand Push Ups DB Squats (you choose weight) 2 Rope Climbs 25/15 Beef: 4"/2" Def HSPU DB Squats 50/35 1 Regional + 1 Regular 45/25


August 8 Wednesday

RxD & Adv

RxD: 53/35 95/65 Adv: 30 Wall Balls 25 KB Swings 70/44 20 Box Jumps 15 Power Cleans 115/75 10 Chest to Bars

Beef & Bison

Beef: No Step Ups 135/95 15 Chest to Bars or 7/5 Muscle Ups Bison: No Step Ups 185/135 15 Muscle Ups


August 7 Tuesday

Ascending

Pick This

Or This

Or This

With a Partner. Follow the Leader.


August 6 Monday

Foundational Work

Handstand Walk/Push Up Progression

Handstand Walk/Push Up Conditioning

30' HS Walk - or - 7 Handstand Push Ups

RxD: 45/25 Sit Ups or Hanging Knee Raises Adv: 21 DB Snatches 50/35 15 Burpees 9 Toes to Bar 403m Run Beef: 27 Alt DB Snatches 50/35 21 Lateral Facing DB Burpees 15 Toes to Bar 403m Run