July 24, 2019 Wednesday

7 Rounds 140m Run (200m) 7 Deadlifts 155/105 185/135 225/155 7/5 Push Ups (10/7) (7/5 Handstand Push Ups) (7 4"/2" Def HSPU + 30' HS Walk)


July 23, 2019 Tuesday

7:00 AMRAP 10 Double Unders (20) (30) 10 DB Snatches 45/25 (Alt 50/35) (Alt DB Squat Snatch 50/35)


July 22, 2019 Monday

4 Rounds of... 5:00 Clock 200m Run (403m) 10 Power Cleans 95/65 115/75 135/95 15 Wall Balls (20) (25) Max Burpees (Bar Facing Burpees) - rest 2:00 in between rounds -


July 21, 2019 Sunday

20 Minute alternating Emom -Max Calories any machine -Forearm plank (advanced weighted) -Max Russian Kettlebell swings 53/35 70/44 (beef am swings 70/53) (Bison double russian kb swing 44/35 ea hand) -Wall sit (adv weighted)


July 20, 2019 Saturday

4 Cycles 2 Rounds 140m Run (adv 200m run ) 10 Russian KB swings 53/35 (adv 8 Hang cleans @ 95/65) (beef 10 Hang cleans @ 115/75) 8 Shoulder to overhead 95/65 (Beef 10 @ 115/75) -Rest 1 min Between cycles- *score total time*


July 19, 2019 Friday

Bring some sunscreen!

Run 800m (adv row 1000/800m) (beef row 1000m) 3 Rounds 7 Box Jump overs (adv 10) (Beef 12) 10 Hanging Knee raises (adv 6 T2B) (Beef 10 T2B) 7 Goblet Squats 53/35 70/44 (Beef DB squats 50/35) Row 800/700m (adv and Beef run 800m) 3 Rounds 7 Box Jump overs (adv 10) (Beef 12) 10 Hanging Knee raises (adv 6 T2B) (Beef 10 T2B) 7 Goblet Squats 53/35 70/44 (Beef DB squats 50/35) Run 603m (adv + Beef run 800m)


July 18, 2019 Thursday

Rx'd Version

Advanced version

1 every minute across at 80-90% of 1rm.

5 Rounds :30s of power cleans 95/65 (adv 115/75) (Beef 135/95) -:30s of rest- :30s of Down ups (adv Burpees) (Beef bar facing) -:30s of rest- *score total reps*


July 17, 2019 Wednesday

Read instructions for details

You will be performing a round every five minutes. Whatever time you have remaining you will rest. Adv and Beefy version Every 5 minutes for 20 minutes 200m run or 250/200m row or 12/9 Cal Bike 14 Wall Balls (adv 18) (Beef 22) 12 Russian Kettlebell swings (adv 14 @ 70/44) (Beef 14 Am. swings @ 70/53) 200m run or 250/200m row or 12/9 Cal Bike *Score time for each individual round*


July 16, 2019 Tuesday

-Cash out- (choose one) -70m sled push 45/25 90/70 135/115 -70m D ball or sandbag carry -70m Farmer carry -10 Bar muscle ups -8 ring muscle ups **@ some point perform rope climbs** Rx-d- 2 rope climb Adv/Beef/Bison Versions 403m Run 15 Deadlifts 135/95 (adv 185/135) (Beef 225/155) (Bison 275/205) 15/12 Push ups (adv 15 Bench press 95/55) (Beef 135/75) (Bison 185/105) 403m Run 12 Deadlifts 135/95 (adv 185/135) (Beef 275/205) 12/9 Push ups (adv/beef/bison 12 Bench press) 200m Run 9 Deadlifts 9/6 push ups (adv/beef/bison 9 Bench press) 200m Run 6 Deadlifts 6 Push ups (adv/beef/bison 6 Bench press) -Cash out- (choose one) -70m sled push 45/25 90/70 135/115 -70m D ball or sandbag carry -70m Farmer carry -10 Bar muscle ups -8 ring muscle ups **@ some point perform rope climbs** Rx-d- 2 rope climb Adv- 3 rope climb Beef- 2 regional + 2 regular


July 15, 2019 Monday

10 each side

Rx'd/Adv version

4 Rounds 8 Ground to overhead 95/65 (adv 115/75) 7 Pull ups (adv 9)

Beef/Bison read instructions

15 Ground to overhead 135/95 (bison 21 @ 135/95) 15 Pull ups (Bison Chest to bar) 12 Ground to overhead (Bison 15) 12 Pull ups (C2B) 9 Ground to overhead 9 Pull ups


July 14, 2019 Sunday

Mimosa Mixer: Read Carefully

***EACH ROUND HAS A BUY IN*** Rx'd buys in with 400m Row on Rounds 1 and 2 and 403m Run on Rounds 3 and 4 ADV+Beef FLIP buy ins ***One total AMRAP score, pick up where you left off*** Pull-Ups (ADV+BEEF: 5) Push-ups (ADV+BEEF: 10) Air Squats (ADV+BEEF: 15)


July 13, 2019 Saturday

Rx'd Compare 10/2017

DB Thruster Men 30-35lbs. / Women 15-20lbs.

ADV Compare 10/18/17

DB Thrusters Men 40-45 lbs. / Women 25-30lbs.

BEEF Compare 10/18/17

DB Thrusters Men 50-55lbs. / Women 35-40lbs. HS Walk must be done in 15ft. Unbroken increments


July 12, 2019 Friday

Rx'd/ADV: Classico or Prego?

Rx'd 95/65 ADV: 115/75 (21-15-9-6-3) ADV Running: 800/600/400/200/70m

Beef: Classico or Prego?

Ascending Power Clean Weight Each Round 115/75 135/95 155/105 165/115 185/125


July 11, 2019 Thursday

Rx'd/ADV: Cumpleanos de ELO

Row or Run 8 DB Snatch 45/25, (ADV: 8 Alternating 50/35) 6 Burpees (ADV: 8 Burpees)

Beef/Bison: Cumpleanos de ELO

Snatch 95/65 (BISON: 115/75) (Bison: 8 Ring Dips)


July 10, 2019 Wednesday

A.)

A2.) Nina C Hour

ADV: Weighted

B.)

Choose a rep range of each and try to keep consistent for all sets. Grunt Options -Sandbag or DBall Cleans or 70m Carries -70m Sled Push -70m Farmer Carry -70m Mixed Carry Skill Options -Push-Ups -HS Pushups -Handstand Walk -Toes to Bar -Rope Climb -Muscle Up -Double Under


July 09, 2019 Tuesday

Beef+Bison: Chutes and Ladders Upgrade

Deadlifts 115/75 135/95 Hang Power Cleans 115/75 135/95 Shoulder to Overheads 115/75, 135/95 *ROUND 1: Run 403m then start back at 3's *ROUND 2: Row 500m then start back at 3's *ROUND 3: 50 DU (Bison: 80 DU) *ROUND 4+: 200m Run