April 03, 2019 Wednesday

RxD: 95/65 Adv: 115/75 Beef: 135/95

RxD: 53/35 Sit Ups or Hanging Knee Raises Adv: 70/44 Toes to Bar Beef: 70/53 Toes to Bar


April 02, 2019 Tuesday

RxD

Adv, Beef, & Bison

Adv: 75/55 Beef: 95/65 Bison: Overhead Barbell Lunges 95/65


April 01, 2019 Monday

RxD: 45/25 Adv: 50/35 Lateral Facing DB Burpees Beef: Alt DB Snatches 50+/35+ Lateral Facing DB Burpees


March 31, 2019 Sunday

@ Some point: - 3 Rope Climbs (4) (5) - (1) 70m Sled Push 90/45 403m Run or Row (Scaled Runs: 400/200/400/200/400) Front Squats 95/65, (ADV: 9@ 115/75 or 95/65 Overhead Squats) (Beef 9 @135/95 or 9 OHS @ 115/75) 9 Box Jump Overs


March 30, 2019 Saturday

Where Art Thou Partner Mayhem

*1 Partner runs 800m (Beef: 1 mile) **1 Person works on AMRAP ***Once Partner 1 returns, switch roles ****Once Partner 2 returns, you can work together and split up work however!! *****One scored AMRAP AMRAP: 9 Deadlifts 135/95, 185/125, 205/155 9 Situps or Hanging Knee Raises (ADV: 5 T2B) (Beef: 9) 7/5 Pushups (ADV: 9/7 or 7 Ring Dips or 7 HSPU) (Beef: 9 Ring Dips or HSPU)


March 29, 2019 Friday

A.)

ADV: 1 Across @ 85%

B.) Fuerte

Run (ADV: 603m) (Beef: 800m) KB Swings 53/35, ADV: 70/44, Beef: 70/53 Burpees Pullups (ADV: C2B or 6/4 Bar or Ring MU) (Beef: Bar or Ring MU)


March 28, 2019 Thursday

A.) Coo Coo Clock part 1

*****Every 3 minutes starting at 0:00: 7 Burpees (ADV: BFB) ADV+BEEF does this part second 15 Double Unders or 30 Single Unders (ADV: 20) (Beef: 30) 8 Shoulder to Overhead 95/65, 115/75, 135/95 10 DB Lunge (1 DB 45/35) (ADV: 1 DB @50/35) (Beef: 2 DBs @ 50/35)

B.) Coo Coo Clock part 2

*****Every 3 minutes starting at 0:00: 7/5 Cal Row (ADV: 9/7) ADV+BEEF Starts with this AMRAP 15 Double Unders or 30 Single Unders (ADV: 20) (Beef: 30) 8 Shoulder to Overhead 95/65, 115/75, 135/95 10 DB Lunge (1 DB 45/35) (ADV: 1 DB @50/35) (Beef: 2 DBs @ 50/35)


March 27, 2019 Wednesday

A.)

B.) Compare 2/13/19

Every 5 Minutes for 10 Minutes (2 Sets) 500m Row *Glance at pacing history and try to attack these around 85-90% of your PR pace. The goal here is to see how well you can maintain this perceived percentage across two trials. You don't have to BEAT your best score, but try to learn a little about your capacity and ability to push.

A2.)


March 26, 2019 Tuesday

200m Run or Row 12 DB Snatches 45+/25+ (ADV: 8 Snatch @75/55) (Beef: 6 Snatch @ 115/75) (Bison: 6 Squat Snatches 0:00-9 minutes 115/75, 9:00-18:00 @135/95) 10 HNK/Situps (ADV: 5 T2B) (Beef: 7 T2B) (Bison: 10 T2B)


March 25, 2019 Monday

Rx'd + ADV

Rx'd+ADV Buy In: 30 Wall Balls (ADV: 40) 6 Rounds Clean and Jerks 95/65, ADV: 115/75 (ADV+ 135/95) Pullups (ADV: 6 C2B) Cash Out: 50 Cal Row (ADV: 60)

Beef/Bison

60 Cal Row, Bike, Ski or Air Runner (Bison: 70) 60 Wall Balls (Bison: 60) 40 BJO (Bison: 50) 40 Pullups (Bison: C2B) 30 Clean and Jerks 135/105 (Bison 155/105)


March 24, 2019 Sunday

Rx'd Version

Score is total burpee box jumps

Adv Version

Score will be total burpee box jumps

Beefy Blowout

Score will be total burpee box jumps


March 23, 2019 Saturday


March 22, 2019 Friday

Static Holds (read instructions for all options)

Push options -Ring Support -Bottoms up hold (Single or Double Arm) -Handstand Hold -Mixed Hold (1 DB OH and 1 at side) Pull Options -Inverted Pull up -Ring Row -Chin Over Bar Core -Plank (adv Weighted) -L-sit Variations -Hollow hold -GHD supine hold

Rx'd Version

Adv Version

Beefy Version


March 21, 2019 Thursday

Advanced complex option read notes

1 Hang Squat Clean + 2 power Cleans + 1 Jerk No dropping the bar!!!