June 25, 2019 Tuesday

Adv and Beefy versions 10 Minute Amrap 10 Box Jumps (adv 12) (Beef 14) 10 Dumbbell Snatches 45/25 (adv 12 @ 50/35) (Beef 14 alt. @ 50+/35+) Adv: at minute 4 perform 25 cal row Beef: row 30 cal before time expires, cannot go back to Amrap after row

For quality


June 24, 2019 Monday

Adv/Beef/Bison versions 10-9-8-7-6-5-4-3-2-1 Deadlift 135/95 (adv 185/135) (Beef 205/145) (Bison 225/155) Burpee (advanced Bar facing)


June 23, 2019 Sunday

Crescendo

Buy in: 50 Single Unders or (20 DU) (30 DU) (50 DU) (80 DU) 10-9-8-200m Row or Run Hanging Knee Raises or V-Ups (ADV+BEEF: T2B) Russian Swings 53/35, 70/44, (American: 70/53) Thrusters 75/55, 95/65 (Beef: DB 50/35) 7-6-5-200m Row or Run Hanging Knee Raises Russian Swings Thrusters 4-3-2-1-200m Row or Run Hanging Knee Raises Russian Swings Thrusters Cash Out: 50 Single Unders or (20 DU) (30 DU) (50 DU) (80 DU)


June 22, 2019 Saturday

Rx'd+ADV Compare Similar to 1/5/18

7 Deadlifts 95/65 (8@ 115/75) 6 Power Cleans (8@ 115/75) 5 pull ups (ADV C2B or 1 Bar or Ring MU) *2 sled push @ some point before round 5 (70/45)

BEEF+Bison: Compare similar 1/5/18

12 Deadlifts 135/95 12 Power Cleans 135/95 (Bison: Snatches 135/95) Cash Out: 2 Rounds 12 C2B or 6 Bar or Ring MU (Bison: 8 Bar or RIng MU) 1 Sled Push (70/45)


June 21, 2019 Friday

A.) CJ or Snatch

ADV: 1 Across @ 85%

B.) Rx'd and ADV

AMRAP in 8 Minutes Barbell Lunges 75/55, 95/65 1 Wall Walk (2 Wall Walks) 70m Farmer Carry 45/25, 50/35

B.) Beef+Bison

10 DB Front Rack Lunges 50/35# (Bison: Mixed OH/Rack Lunge *One overhead, one in rack, switch however you want 50/35) 15ft HS Walk (Bison: 30 ft HSW) 70m Farmer Carry 50+/35+


June 20, 2019 Thursday

R'xd Chipper

Russian Swings 53/35 STO 95/65

ADV+BEEF Chipper

Cal Any Machine (40) (50) -- Shoulder to Overhead 115/75, 135/95 Box Jumps (12) (15) -- Russian Swings 53/35, 70/44 (Beef: American 70/53) Burpees (ADV+Beef: BFB) Wall Balls (ADV: 21-18-15) (Beef: 27-21-15) Rope Climb (2) (Beef: 1 Regional/Legless + 1 Regular)


June 19, 2019 Wednesday

A.)

B.) Compare 1/4/17, 5/17/17, 12/11/18

Death by 20m Row men start at 140 meters and increase by 20 ladies start at 120 meters and increase by 20

B.) Bike Option


June 18, 2019 Tuesday

Rx'd

Run or Row

ADV+BEEF

(ADV: 7 T2B) (Beef: 10 T2B) 10 Ground to Overhead **Ascend each round** 400m Run OR Row ADV: 95/65, 115/75, 135/95, 155/105 BEEF: 115/75, 135/95, 155/105, 165/115, 185/125


June 17, 2019 Monday

A.) ***ADV+Beef Finish

Pullups (ADV: 5) (Beef: 5 C2B or 3/2 Bar or Ring MU) Pushups (ADV: 10/8) (12 or 6 HSPU) Air Squats (ADV+Beef: 15)

B.) *** ADV+Beef Start

800m Row (ADV+Beef: 1000m) 10 DB Snatches 45/35, (ADV: Alternating 50/35) (Beef: 12 @ 50/35) 10 Double Unders (20) (30)


June 16, 2019 Sunday

RxD: 75/55 Adv: 95/65 Beef: 115/75

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


June 15, 2019 Saturday

403m Run (603m) (800m) 18 Wall Balls (21) (27) 15 Power Cleans 95/65 (18 reps at 115/75) (21 Power Snatches 115/75) 12 Burpees (15 Bar Facing Burpees) (18 Bar Facing Burpees) 9 Pull Ups (12 Pull Ups -or- 9 Chest to Bars) (15 Bar Muscle Ups -or- 12 Chest to Bars) 800m Run 9 Pull Ups (12 Pull Ups -or- 9 Chest to Bars) (15 Bar Muscle Ups -or- 12 Chest to Bars) 12 Burpees (15 Bar Facing Burpees) (18 Bar Facing Burpees) 15 Power Cleans 95/65 (18 reps at 115/75) (21 Power Snatches 115/75) 18 Wall Balls (21) (27) 403m Run (603m) (800m)


June 14, 2019 Friday

*alternate every 1:00


June 13, 2019 Thursday

5 Rounds 403m Run 10 Deadlifts 135/95 (12 reps at 155/105) (12 reps at 185/135) (15 reps at 185/135) 10 Box Jumps (12) (12) (15) *compare similar to 3/9/17


June 12, 2019 Wednesday

20:00 Alt EMOM 1) 1:00 Max Cals any Machine 2) 1:00 Max DB Snatches 45/25 50/35 (Alt 50/35) 3) 1:00 Max Burpees (Beef: Lateral Facing DB Burpees) 4) 1:00 Rest *Adv and Beef: Start in reverse order