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


June 11, 2019 Tuesday

7:00 AMRAP 10 Alt KB Goblet Lunge 53/35 (10 Alt Barbell Lunges 95/65) (14 Alt Barbell Lunges 115/75) (14 Alt Barbell Lunges 135/95) 15 Double Unders (35) (55) (65)


June 10, 2019 Monday

20:00 AMRAP 9 Shoulder to Overheads 75/55 95/65 (11 reps at 115/75) 7 St Ups or Hanging Knee Raises (5 Toes to Bar) (9 Toes to Bar) 5 Box Jump Overs (Beef: 7 Box Jump Overs) RxD: 0:00 - 603m Run 10:00 - 750m/500m Row Adv: 0:00 - 1000m/750m Row 10:00 - 800m Run Beef: 0:00 - 1000m Row 10:00 - 800m Run


June 09, 2019 Sunday

10 Minute alternating Emom 1- Max single arm DB hang clean and jerk 40/20 45/25 50+/30+ 2- Cals on any machine @ 75% effort

10 Minute alternating Emom 1- Max Burpees (Beefy lateral Burpees over DB) 2- Cals on any machine @ 75% effort


June 08, 2019 Saturday

Read notes for special instructions on all levels

18-15-12 Deadlift 115/75 (adv 135/95) (Beefy 155/105) Wall Ball -Run 403m- (Adv + Beef 603m) 15-12-9 Power Clean 115/75 (Adv 135/95) (Beefy 155/105) Wall Ball -Run 200m- (Adv + Beef 403m) (Bison 403m MB carry) 12-9-6 Squat Clean 115/75 (adv 135/95) (Beefy 155/105) Wall Ball @ some point perform Rx'd- 5 reps on wall course Advanced- 7 reps on wall course Beef- 9 reps on wall course Bison- 9 reps on wall course w/ Med ball


June 07, 2019 Friday

Bro day at the sweat shop

Every 90 seconds for 15 minutes alternate between 1- 4 Deadlifts @70-80% of 1rm 2- 5 Dumbbell Bench press (30X1) or 5 each side alternating DB Z press

Read notes for all versions

Advanced and Beefy versions 403m Run 30 Ground to Overhead 75/55 (adv 95/65) (Beef 115/75 C&J or 95/65 Snatch) (Bison 135/95 C&J or 115/75 Snatch) Row 25/20 cals (Adv 30) (Beef 35) *Advanced and Beefy start with Row*


June 06, 2019 Thursday

*For the farmer carry match DB weight with a KB* Advanced/Beefy/Bison versions 14 Minute Amrap 12 Dumbbell Snatches 45/25 (adv 14 @ 50/35) (Beef 16 alt @ 50+/35+) (Bison KB snatch 53/35) 10 Wall Balls (adv 15) (Beef 20) 70m Farmer Carry (Rx'd ~45/25) (Adv ~50/35) (Beef + Bison uneven carry ~70/53) *For the farmer carry tell people to match their DB weight with a KB* **Beefy and Bison will perform an uneven carry** ***Bison still does DB and KB farmer carry***

Stretch Sesh

This will be a five minute stretch session led by a coach.


June 05, 2019 Wednesday

These will be ascending

6 reps each side.

Rx'd Version

After the set of 6 and the shuttle run, return back to the top and ascend again. Total reps per round will be 20.

Beefy Version

After completing one round, return to the start and ascend again. Total reps per round is 30 reps.


June 04, 2019 Tuesday

Advanced and Beefy versions 3 Rounds 1 Rope Climb (adv 2) (Beef 2 regular + 1 regional or legless) 12 Box Jump overs (adv 15) (beef 18) -Run 403m- C.) 3 rounds 12 Russian KB swings 53/35 (adv 15 @ 70/44) (Beef Am. Swings @ 70+/44+) 9/7 Push ups (adv 15/12) (Beefy 10 Handstand Push ups) -Run 403m- D.) 3 Rounds 15/12 Calorie Row (adv 18) (beefy 21) (Big class option AB cal 8/6 (10) (12) ) 10 Hanging knee raises or single leg V-ups (adv 6 T2B) (Beef 10 T2B)


June 03, 2019 Monday

Advanced/Beef/Bison versions 4 Rounds 10 Front Squats 75/55 (adv 95/65) (Beef thrusters @ 95/65) (Bison DB thr 50/35) 8 Burpees (adv 10) (beef 10 Bar facing) (Bison 10 Burpees over DB)


June 02, 2019 Sunday

Class Option

AMRAP in 16 Minutes 200m Run or Row Deadlifts 165/115, 185/135, 205/145 Pushups (ADV: 9/7 or 7/5 HSPU) (Beef: 12/9 Pushups or 9/7 HSPU) Jump Rope (ADV: 20 DU) (Beef: 30 DU)

Bench Mark Options

You must be ready to rock and roll by the time the regular class starts. Bench Mark Options: "Fran" "Helen" "Diane" "Nancy" "Nate" 1k or 2k Row, 1 Mile or 1.5 Mile Run