August 26, 2019 Monday

Part A

Part B

Part C


August 25, 2019 Sunday

Barbell Lunges 75/55, 95/65, 115/65 (DB Lunges 50/35 held in rack or mixed) Hanging Knee Raises or V-ups (ADV: 8 Toes To bar) (Beef: 12 T2B) 1 Rope Climb (ADV: 2) (1 Legless 1 Regular) @ Some point (2) 70m Sled Push 45/25, 90/45, 135/90


August 24, 2019 Saturday

B.) Beef/Bison

5 Rounds 12 Deadlifts 135/95 (Bison: DB 50/35) 9 Hang Power Cleans 135/95 (Bison: DB 50/35 6 Shoulder To Overheads 135/95 (Bison: DB 50/35)

Rx'd and ADV: Melting Pot

ADV: Flip Run and Row ADV: 10 BFB 15 DU or 30 Singles (ADV: 30 DU) --- Deadlifts 95/65 115/75 Hang Power Cleans 95/65 115/75 Shoulder To Overheads 95/65 115/75


August 23, 2019 Friday

A.)

B.) Gymnastics/Grunt Reps

3 minutes of Gymnastic or Grunt Work -Strict Pull-ups -Handstand Pushups -Ring or Bar Muscle Ups -Handstand Walk Distance -DBall/Sandbag Cleans or Carries -Farmer Carries -Mixed/Front Rack Carries -Sled Push

C.)


August 22, 2019 Thursday

A.)

A2.)

B.) Rx'd

53/35 KB Lunge can be held any way. Halfway to fence and back.

B.) ADV

70/44 Lunge held anyway

B.) Beef

70/53


August 21, 2019 Wednesday

All About Appetizers

Ground to Overhead 95/65, 115/75, 135/95, 155/105 AMRAP in time remaining: Burpees (ADV: BFB) 7 Situps/V-Ups/Hanging Knee Raises (ADV: T2B) Box Jump Overs


August 20, 2019 Tuesday

Hiroshi's Ramen Blaster

200m Run or 10 Cal Bike Front Squats 95/65 (ADV: 9@ 115/75 or 95/65 OHS) (Beef: 9 OHS @ 115/75) Pullups (ADV: C2B) (Beef: 4/2 Bar Muscle Ups) -Rest 1 minute-

Bison Open Prep: DJ Sneak Attack

Death by 2 minutes Increase thruster reps by 1 rep every 2 minutes until failure


August 19, 2019 Monday

A.)

ADV: 1 @75-80%

B.) Rx'd and ADV

8 Power Cleans 95/65, 115/75 8/6 Pushups (ADV: 10/8 or 7/5 HSPU or 6/4 RD)

B.) Beef/Bison

Power Cleans 135/105 (165+/115+) HSPU or Ring Dip (Bison: Strict HSPU)


August 18, 2019 Sunday

5 Rounds 1:00 Max Cals any Machine 1:00 Max Russian KB Swings 53/35 (Power Clean 95/65) (Power Clean 115/75)


August 17, 2019 Saturday

20:00 AMREP 21 DB Snatches 45/25 (Alt 50/35) (Power Snatch 75/55) 21 Burpees (Lateral Facing DB Burpees) (Bar Facing Burpees) 603m Run (800m) 18 18 403m (603m) 15 15 200m (403m) 12 12 70m (200m) 9 9 70m 6 6 70m 3 3 70m ----->back to top^ *score = total reps **run = 1 rep


August 16, 2019 Friday

5 Rounds 10 Sit Ups -or- Hanging Knee Raises (7 Toes to Bar) (10 Toes to Bar) (12 Toes to Bar) 7 Goblet Squats 53/35 (7 Front Squats 95/65) (5 Squat Cleans 115/75) (5 Hang Squat Cleans 135/95)


August 15, 2019 Thursday

3 Rounds 603m Run (800m) 10 Deadlifts 155/105 (10 Deadlifts 185/135) (15 Deadlifts 185/135) 10 Box Jump Overs (12) (15) *at some point complete 3 Rope Climbs (4) (3 Rope Climbs & 2 Short Rope Climbs)


August 14, 2019 Wednesday

7 Rounds :30 Goblet Lunges 53/35 (Barbell Lunge 95/65) (Barbell Lunge 115/75) :30 Double Unders :30 Rest