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


June 01, 2019 Saturday

Rx'd + ADV

Rx'd and ADV: Buy in: 50 Cal Row (ADV: 60/50 Cash out) ------- 3 Rounds of: Wall Balls (ADV: 20) Hanging Knee Raises or Alternating V-ups (ADV: 10 T2B) Burpees (ADV: BFB) Hang Power Cleans 95/65, 115/75, (ADV+ 135/95) 1 Rope Climb (ADV: 4 @ Any point) ------ Cash Out: 600m Run (ADV: 800m Buy in)

Beef: You feeling Chippy?

800m Run Bar or Ring Muscle Ups (Bison: 15) Hang Power Cleans 135/95 (Bison: 155/105) Hang Squat Cleans 135/95 (Bison: 155/105) 30 Toes to Bar 40 BFB Burpees 50 Wall Balls 60 Cal Row


May 31, 2019 Friday

A.)

Ascending Sets

B.) Partner Friday Blaster

*I go, you go format. Each person does EVERYTHING *Person 1 does 21 calories, then person 2 does 21 calories, then 21 KB Swings, then person 2 does 21 burpees ETC, until both folks are done with everything. Cannot move on to next movement unless partner is finished with current work. Row, Bike, Ski, or Air Runner Calories Russian KB Swings 53/35, Russian KB Swings 70/44, (Beef: American 70/53)


May 30, 2019 Thursday

"Mind Games"

Pullups (ADV: 10 Chin Over or 8 C2B) (Beef: 12 C2B or 8 Bar MU) Shoulder to Overhead 75/55, (ADV: 10 @ 95/65), (Beef: 12@115/75) Barbell Lunges 75/55, (ADV: 12 @ 95/65), (Beef: 14@ 115/75) Box Jump Overs (ADV: 14) (Beef: 16) 403m Run


May 29, 2019 Wednesday

A.) CJ or Snatch

B.) Habanero

11 Minute Cap ADV+ Beef: go in reverse Row Cals (ADV: 40) (Beef: 50) 30 Single Unders or 15 DU (ADV: 30 DU) (Beef: 60 DU) (Bison: 100 DU) Power Cleans 95/65, 115/75, 135/95, 155/105


May 28, 2019 Tuesday

A.)

**ADV+Beef do run on first set, row second set. **Two separate AMRAP scores. 10 Minute Clock 500m Row (ADV: 750m) (Beef: 1000m) AMRAP in time remaining: Wall Balls (ADV + BEEF: 9) DB Snatches 45/25, ADV: 50/35 (Beef: 9 @ 50/35) (Beef Barbell: 9 Power Snatch: 75/55) Hanging Knee Raises Situps (ADV: 5 T2B) (Beef: 7 T2B) (Bison: 9 T2B)

B.)

Same as A, but buy-in with RUN. 403m Run, (ADV: 600m) (Beef: 800m) ADV+Beef: does this first.


May 27, 2019 Monday

Full Murph-Solo or Partner

Half Murph-Solo or Partner


May 26, 2019 Sunday

3 Rounds 403m Run 10 Russian KB Swings 53/35 (15 Russian KB Swings 70/44) (15 American KB Swings 70/53) 200m Run (403m Run) 10 Goblet Squats 53/35 (15 Front Squats 95/65) (15 Front Squats 115/75) 7 Pull Ups (7 Chest to Bars) (7 Muscle Ups)


May 25, 2019 Saturday

*switch partners every 1:00 Other Machine Options: Bike Ski Air Runner

*Alt movements with partner RxD: 95/65 Adv: 115/75 Beef: 135/95


May 24, 2019 Friday

2 Rounds 400m Row 10 Shoulder to Overheads 75/55 (12 Shoulder to Overheads 95/65) (15 Shoulder to Overheads 115/75) 10 Box Jumps (12) (15) (Bison Only: 30' Handstand Walk) 403m Run 10 Shoulder to Overheads 75/55 (12 Shoulder to Overheads 95/65) (15 Shoulder to Overheads 115/75) 10 Box Jumps (12) (15) (Bison Only: 30' Handstand Walk) *Adv/Beefy/Bison: Switch Row and Run


May 23, 2019 Thursday

8:00 AMRAP 10 DB Snatches 45/25 (15 DB Snatches 50/35) (20 Alt DB Snatches 50/35) 10 Hanging Knee Raises -or- Sit Ups (7 Toes to Bar) (12 Toes to Bar) 70m DB + KB Farmer Carry *Pick KB similar to DB weight


May 22, 2019 Wednesday

24:00 Alt EMOM (4 rounds) 1) 1:00 Max Cals any Machine 2) 1:00 Max Push Ups (Handstand Push Ups) (4"/2" Def HSPU) 3) 1:00 Box Jump Overs 4) 1 Rope Climb (2 Rope Climbs) (2 Short Rope Climbs) 5) 70m Sled Push 30/15 45/30 70/45 6) 1:00 Rest


May 21, 2019 Tuesday


May 20, 2019 Monday

18:00 AMRAP 25 Wall Balls (35) (45) 20 Burpees (30) (40) 15 Russian KB Swings 53/35 (25 Power Cleans 95/65) (35 Power Cleans 115/75) 10 Pull Ups (20) (30) 403m Run


May 19, 2019 Sunday

**Grunt work Options** -Max D ball over shoulder -Max sandbag over shoulder -Max tire flips -Max stone to shoulder -Max Jerk block hurdle (set height to what would be used for the wall course) Advanced and beefy versions 20 minute alternating emom 1- Max Single leg v-ups or HKR (Toes to bar or V-up) 2- Max Cals any machine 3- Max Push ups (adv Ring push up) (Beef HSPU or Ring dip) 4- Max rep grunt work 5- Max Rest


May 18, 2019 Saturday

@ some point perform two 70m sled pushes 50/25 (adv 75/50) (Beef 100/75) Beef also at some point perform 10/8 Ring or Bar muscle ups Advanced and Beefy versions 3 Rounds 603m Run (adv 800m) 10 Burpee Box Jump overs (adv 12) (Beef 14) 14 Dumbbell Snatches 45/25 (50/35) (Beef alt 50+/35+) (Bison double KB snatch 35/26)


May 17, 2019 Friday

Advanced version