August 13, 2020 Thursday

A.)

Compare 2 weeks ago.. Calories and weight on squats.

B.) KB Option Finisher

*Choose one movement after each round: - 70m Sled 25/15, 35/25, 45/35 - 70m DBall or Sandbag Carry - 200m Run

B.) Dball/Sandbag Option Finisher

*Choose one movement after each round: - 70m Sled 25/15, 35/25, 45/35 - 70m DBall or Sandbag Carry - 200m Run


August 12, 2020 Wednesday

Kinda Bro Kinda CF

*****Ascending AMRAP in 18 Minutes 5 Calorie Row or Bike 5 Deadlifts 135/95, 165/115, 185/135 5 Box Jumps 5 Pushups or Floor Press 45/25, 50/35 6, 7, 8, 9, 10, 11, ETC @ some point: 200m Farmer Carry 45/25, 50/35, 70/45


August 11, 2020 Tuesday

Big Drip Rx'd/ADV

60/50 Cal Row or 40/30 Cal Bike (ADV Bike: 45/35) Wall Balls (ADV:50) Power Cleans 95/65 115/75 Burpees (ADV: Burpee over Bar) Front Squats 95/65 115/75 ADV: 800M) ***Seasoned Advancers...Go backwards if not enough wall ball areas to be split up.

Big Drip Beef/Bison

Bison: 135/95


August 10, 2020 Monday

Mario Cart

Shooting for you to be done with double unders no later than 3:15ish. 400m Run or Row (ADV Row 500m) 20/15 Cal Bike 25/18 15 Double Unders or 30 Single Unders (ADV: 30 DU) (Beef: 40 DU) 12 DB Snatch or 8-10 Power Snatch 75/55 (ADV: 14 Alt DB Snatch 50/35 or 8 Power Snatch 95/65 ) (Beef: 5 Squat Snatch 115/75) (Bison 5 Squat Snatch @ 135/95)


August 09, 2020 Sunday

Grunty Sunday *Read directions for grunt work*

After every EVEN SET do ONE of the following: 70m Sled 15/0, 25/15, 35/25 70m Farmer Carry 45/25, 50/35, 70/44 or KB equiv 70m DBall or Sandbag Carry Front Squat 95/65, (ADV: 115/75 or 95/65 OHS) (Beef: 115/75 OHS) Down Up (ADV: Burpees) (Beef: BFB) After Every even number set do ONE of the following: 70m Sled 15/0, 25/15, 35/25 70m Farmer Carry 45/25, 50/35, 70/44 or KB equiv 70m DBall or Sandbag Carry


August 08, 2020 Saturday

Partner Saturday

Partner Workout Both partners do cardio but can split up the BJ and DBHCJ however you see fit. You can start on the work if partner is finishing up the run or row. 5 Rounds 400m Row (ADV: 500) or 400m Run or 20/15 Cal Bike (ADV: 25/20) 30 Box Jumps 30 Single Arm DB Hang Clean and Jerk 45/25, 50/35, 50+/35+


August 07, 2020 Friday

CardioPlus Friday

@ 0:00, 5:00, 10:00, 15:00, and 20:00 6 Dball Over Shoulder, Sandbag Over Shoulder, or Power Cleans 95/65, 115/75, 135/95, 155/105 9 Situps (ADV+Beef: 12) 12 Air Squats (ADV+Beef: 15)


August 06, 2020 Thursday

***ADV+BEEF go in reverse..*** 200m Run (ADV: 403) DB Snatches 45/25 (ADV: 12 Alt 50/35) (Beef: 14 @ 50+/35+) (Barbell 75/55) Russian KB Swings 53/35, ADV: 12 @70/44, (Beef: 15 @70/53) 8 Burpees (Beef: 10) Cal of Choice (ADV: 20) (Beef: 25) Wall Balls (ADV: 20) (Beef: 25)


August 05, 2020 Wednesday

A.) Lungsy Strength

@ 70-75%

B.) Grippy Bun

21-15-9 Barbell Lunges 95/65, 115/75, 135/95 *70m Farmer Carry after each set 45/25, 50/35, 70/40


August 04, 2020 Tuesday

Buy in: 1 Mile Run (ADV: 1.5) or 2k Row (ADV: 2500) AMRAP in time remaining: 5 Shoulder to Overhead 95/65 or DB 45/25, 115/75 or DB 50/35, 135/95 or 50+35+ 7 Box Jumps 9 V-ups, Situps, or Plank Knee Tucks


August 03, 2020 Monday

A.) Squat Clean or Snatch

Every 90 seconds for 15 Minutes 2 Squat Cleans or Snatches (Beef Cardio+: :20 seconds of max calories of choice)

A.) Beef Clean or Snatch

B.)

15 DU or 30 Singles (ADV: 30) (Beef: 50) 12 KB Goblet Squats 53/35 (ADV: 15) (Beef: 12 @ 70/53 7 Hang Cleans 95/65, 117/75, 135/95 200m Run or Row or 10/8 Calorie Bike


August 02, 2020 Sunday

A.) Rat Race

For Time 1000m Row or 800m Run 200m Med-ball OR DB Carry (Beef: both WB and DB used for workout) @ Minute 10:00, start part B!

B.)

@ Minute 10:00 B.) Alternating EMOM for 12 minutes Max Reps DB Snatch 45/25, 50/35 or Power Snatch 75/55 Max Reps Situps, V-Ups, or Plank Knee Tucks Max Reps Wall Balls


August 01, 2020 Saturday

Social Distance Partner Saturday!

*******One person rows 500m or Runs 400m, while other person AMRAPS. Switch when back. Set up on adjacent mats so you can communicate easier. One total score amrap. Use your own individual equipment, just figure out how you want to keep track of rounds without sharing anything! AMRAP in 21 Minutes 3 Power Cleans 115/75, 135/95, 155/105 6/4 Pushups 9 Box Jumps


July 31, 2020 Friday

A.) Lungsy Strength

Start the workout with moderately challenging weight and build throughout or stay across. I'm not looking for too many weight changes. The plank is optional on rest portion if you feel you wanted some extra work. Alternating EMOM for 18 Minutes - Max Calories of choice at around 75-85% effort - 5 Front Squats From Ground (Across or Light Building throughout) - Rest or Plank Hold for :30 seconds

B.) Flavor of the Week

Choose 1 Option for time: - 20 (ADV: 30) DBall or Sandbag over shoulders - 20 (ADV: 30) Devil Press 35/20, 45/25, 50/35 - 20 (ADV: 30) Plate Burpees 25/10, 35/15, 45/25 - 210m Sled Push - 800m Run - 200m Odd Object Carry


July 30, 2020 Thursday

9 Layers of Heaven. Read instructions.

9 Rounds 2:00 minute Clock/1:00 Rest 200m Run or Row Buy in then: +Max Reps: Round 1: Russian KB Swings 53/35, 70/44 (Beef: American 70/53) Round 2: V-Ups or SItups or Ring Rows Round 3: Thrusters (75/55, 95/65 or DB 45-50/25-30) Round 4: KB Swings Round 5: V-Ups or SItups or Ring Rows Round 6: Thrusters Round 7: KB Swings Round 8: V-Ups or SItups or Ring Rows Round 9: Thrusters "


July 29, 2020 Wednesday

Casino Royale

6 Deadlifts (165/115) (185) (205/145) (225/155) 9 DB Shoulder To Overhead 40-45/20-25, 50/35, 50+/35+ 12 Box Jumps Overs (Beef: 15) - into - 800m Run (Beef: 1200m) @ Some point, complete 200m Farmer Carry with DB STO weight or with KB equiv.


July 28, 2020 Tuesday

A.) CJ or Snatch

2 Clean and Jerks or Snatches (ADV/Beef: 5 Burpees or 20 DU + 2 Clean and Jerks or Snatches)

B.) The Great Overhead Race

35m Overhead Plate Walking Lunge 35/15, 45/25, 55/35 403m Run 35m Overhead Plate Walking Lunge 35/15, 45/25, 55/35 30/25 Calorie Row


July 27, 2020 Monday

B.) Breather...

400m Row 5e DB Hang Clean and Jerk 45/25, 50/35 15 DU or 30 Singles (ADV: 30 DU) (Beef: 50)

A.) Cler's Specialty

400m Run or 20/15 Cal Bike (ADV: 25/20) 15 Wall Balls (ADV: 20) (Beef: 25) 2 Minute Rest/Transition and Ball SWAP!


July 26, 2020 Sunday

5 Rounds 25/20 Cals 12 Box Jump Overs 12 DB Snatches 45/25 (16 Alt DB Snatches 50/35) (12 Power Snatches 75/55) (7 Squat Snatches 95/65)


July 25, 2020 Saturday

18:00 AMRAP 10 Russian KB Swings 53/35 (Hang Power Cleans 95/65) (Hang Power Cleans 115/75) 200m Run 10 Goblet Squats 53/35 (Front Squats 95/65) (Front Squats 115/75) 200m Run