February 06, 2019 Wednesday

Beefy Version

@ min 0, 6, 12, 18 one person runs 403m


February 05, 2019 Tuesday

Eight reps per side

Ten reps each side

Rx'd Version

Advanced Version

Beef Perform American swings at 70/53


February 04, 2019 Monday


February 03, 2019 Sunday

RxD: Sit Ups -or- Hanging Knee Raises Adv: Toes to Bar

RxD: 53/35 Adv: 70/44 Beef: 70/53

Monostructural Option

10 Sets *please start no later than 30 minutes after start of class


February 02, 2019 Saturday

RxD: 95/65 Adv: 115/75 2 Rope Climbs Beef: 135/95 2 Regional Rope Climbs


February 01, 2019 Friday

RxD: Last 2 runs will be 200m 45/25 Adv: 15 DB Snatches 50/35 12 Burpees Beef: 20 Alt DB Snatches 50/35 15 Lateral Facing DB Burpees


January 31, 2019 Thursday

*compare 1/2/19

*compare 1/2/19

RxD: Sit Ups -or- Hanging Knee Raises Adv: 15 Wall Balls 10 Box Jumps 8 Toes to Bar Beef: 20 Wall Balls 15 Box Jumps 10 Toes to Bar


January 30, 2019 Wednesday

Alt Every 2:00 for 20:00 (5 Sets) 1) 140m Run (200m) + Max Shoulder to Overheads 75/55 95/65 115/75 2) 200m Row (250m) + Max Power Cleans 75/55 95/65 115/75 *Adv and Beef: Start with 2


January 29, 2019 Tuesday

403m Run at 0:00, 5:00, 10:00, 15:00. Adv: 12 Air Squats 10 Burpees 8 KB Swings 70/44 Beef: 15 Air Squats 12 Burpees 10 KB Swings 70/53


January 28, 2019 Monday

3/2/0/3 *compare 1/4/19

RxD: 45/25 Adv: Alt 50/35 Beef: Power Snatch 75/55


January 27, 2019 Sunday

A.) Cardio Options

2k Row, 2k Ski, 1.5 Mile Run, 1 Mile Run, 5/4k Bike T.T.

B.)

53/35, 70/44, (Beef: American: 70/53) ***1 200m Farmer Carry at some point (1kb+1db)


January 26, 2019 Saturday

Rx'd and Adv

Double Unders or 30 Single Unders or 15 Jumping Air Squats (ADV: 30 DU) Pullups (ADV: 10) Clean and Jerks 95/65, 115/75

Beef

60 DU 10 C2B or 6/4 Bar or Ring Muscle Ups 8 Clean and Jerks Ascending each round: 135/95, 155/105, 165/115, 185/125)


January 25, 2019 Friday

A.)

3 Seconds Down 2 Seconds at Bottom 1 Second Up 3 Seconds at Top

A2.) Options

Ring Row or Archer Ring Row or Alternating DB Bent Row 2-3x6e

A3.)

For POWERRRRRRR not conditioning

B.)

Max Calories Row, Bike, Ski, Air Runner Max Pushups or Ring Pushup (ADV: Ring Dips or HSPU) (Beef: 15ft HS Walks) Max Dumbbell Walking Lunges 45/25, 50/35, Beef: 1 in rack 1 OH 50/35) 1 Minute: Rest


January 24, 2019 Thursday

A.)

DB Snatches 45/25, (ADV: Alt 50/35), (Beef: 12@ 50-55+/35-40+) Beef does this second 3 minute rest b/t sets