December 07, 2019 Saturday

Solo or Partner Nate

Partner Version, Partition Work However

Solo or Partner Chief

ADV: 155/105, Beef: 185/125 Partner Version, Partition Work However


December 06, 2019 Friday

Rxd

3 Rounds 8 Deadlifts 155/105 200m Run 1 Rope Climbs 15 Wall Balls 8 Burpees 15 Calories of Choice

ADV/Beef/Bison 3 Rounds Burpees (ADV: 10) (Beef: 10 BFB) Calories of Choice (ADV: 20) (Beef: 25) 3 Rounds Rope Climbs (ADV: 1 Legless or Regional) (Beef: 2 Short) Wall Balls (ADV: 20) (Beef: 25) 3 Rounds 8 Deadlifts 185/125, (Beef: 10@ 205/135) (Bison: 10@ 225/155) 200m Run


December 05, 2019 Thursday

A.) Clean & Jerk or Snatches

ADV: 1 Fluctuating between 75-90% for 15 minutes

B.) Rx'd

B.) ADV/Beef/Bison

115/75, 135/95, 155/105 Beef/Bison: 40 m./f


December 04, 2019 Wednesday

Gaipa Patron Hour

Compare similar to 10/23/19 3 Rounds 403m Row or Run DU (ADV: 20) (Beef: 30) Russian KB Swings 53/35, 70/44, (Beef: 10 American 70/53) Pull-Ups (ADV: C2B or 4/2 Ring or Bar MU) (Beef: 15 C2B or 6/4 Ring or Bar Muscle Up) (Bison: 20 C2B or 10 Ring or Bar MU) Russian KB Swings 53/35, 70/44, (Beef: 10 American 70/53) DU (ADV: 20) (Beef: 30) 200m Row or Run (ADV: 400m) -Rest 3 minutes-


December 03, 2019 Tuesday

A.) Back or Overhead Squat

(3 second descent, as desired at bottom, ascent, and at top)

A2.)

Accumulate 2 minutes of holding @at any point during Part A. -ADV Versions: Weighted

A2.)

Accumulate 2 minutes of hold @at any point during Part A. Scaled Versions: -Rings, High Boxes, Parallettes on lower Boxes

B.) Gritty B

2 Rounds 90 Seconds Max Shoulder to Overhead 95/65 or 45/25 DB (ADV: 115/75 or 50/35 DB) (Beef: 135/95 or 50+/35+) 30 Sec Rest 90 Seconds Calories any machine 30 Sec Rest 90 Seconds Grunt or Skill Work 30 Sec Rest Grunt/Skill Option -Sled Push -Farmer Carry -HS walk -Sandbag or Stone to Shoulder -Strict Pull-Ups or Ring Dips


December 02, 2019 Monday

Buy in: (Rx'd only: 30 Calories any machine) ----- 5 Rounds 5 Squat Cleans 95/65, 115/75, 135/95 7 Box Jump Overs (Beef: 9) 9 Situps or Hanging Knee Raises (ADV: 7 Toes to Bar) (Beef: 9 T2B) ----- Cash Out: (ADV+Beef Only) 40 Calories Any Machine **Accumulate @ some point during the workout: 30 DB Snatches 45/25, (ADV: Alt 50/35) (Beef: 40 Alt @50+/35+) 30 Wall Balls (ADV+Beef: 40)


December 01, 2019 Sunday

3 Rounds 800m Run 10/7 Push Ups (10 Shoulder to Overheads 95/65) (10 Shoulder to Overheads 115/75) (10 Push Press 135/95) 10 Barbell Lunges 75/55 95/65 115/75 (Overhead Lunges 135/95) *At some point complete: Rxd - 3 Rope Climbs Adv - 5 Rope Climbs Beef - 7 Rope Climbs Bison - 10 Regular Rope Climbs


November 30, 2019 Saturday

RxD & Adv

RxD & Adv - 4 Rounds 403m Run 10 Burpees (Bar Facing) 7 Clean & Jerks 95/65 115/75 - 1:00 rest -

Beef - 4 Rounds 403m Run 15 Bar Facing Burpees Clean & Jerks* - 1:00 rest - *Ascending Weights and Descending Reps Round 1: 11 Clean & Jerks 135/95 Round 2: 9 Clean & Jerks 165/115 Round 3: 7 Clean & Jerks 185/135 Round 4: 5 Clean & Jerks 205/145


November 29, 2019 Friday

Ascending

For Time: 750m/500m Row (1000m) 30 Goblet Squats 53/35 (Thrusters 75/55) (Thrusters 95/65) 200m Run


November 28, 2019 Thursday

Thanksgiving Share-a-thon Part 1

A) 18:00 AMRAP 11 Wall Balls 9 Russian KB Swings 53/35 (70/44) (American KB Swings 70/53) 70m MB Carry B) 18:00 Clock Max Cals any Machine *Partner 1 perform AMRAP *Partner 2 perform Max Cals **Partners may switch at any point and any time ***One partner must be performing max cals and one partner must be AMRAP-ing at all times

Thanksgiving Share-a-thon Part 2

A) 18:00 AMRAP 11 Wall Balls 9 Russian KB Swings 53/35 (70/44) (American KB Swings 70/53) 70m MB Carry B) 18:00 Clock Max Cals any Machine *Partner 1 perform AMRAP *Partner 2 perform Max Cals **Partners may switch at any point and any time ***One partner must be performing max cals and one partner must be AMRAP-ing at all times


November 27, 2019 Wednesday

5 Rounds 403m Run 7 Power Cleans 95/65 (10 Power Cleans 95/65) (10 Power Snatches 95/65) 10 Sit Ups -or- Hanging Knee Raises (7 Toes to Bar) (12 Toes to Bar)


November 26, 2019 Tuesday

8:00 AMRAP 5 Pull Ups (5 Chest to Bars -or- 10 Pull Ups) (10 Chest to Bars) (5 Muscle Ups) 15 Double Unders (35) (45) (55)


November 25, 2019 Monday

8:00 Alt EMOM 1:00 Max Cals any Machine 1:00 Shoulder to Overheads 75/55 95/65 115/75

8:00 Alt EMOM 1:00 DB Snatches 45/25 (Alt 50/35) (Alt 55+/35+) 1:00 Air Squats (Alt Pistols)

8:00 Alt EMOM 1:00 Burpees 1:00 70m Sled Push (1 green/0 green)


November 24, 2019 Sunday

A1 First time

8 Calories any machine 10 Russian Kb swings 10 Double unders or 30 singles (adv 20 Doubles) (Beef 40 Double unders)

A2 First time

5 Min Amrap 12 Goblet Squats 53/35 (adv front squat 75/55) (Beef 95/65) 10 Burpees (Adv Bar facing)

A1 Second time

8 Calories any machine 10 Russian Kb swings 10 Double unders or 30 singles (adv 20 Doubles) (Beef 40 Double unders)