January 14, 2019 Monday

Isometric Holds

Rx'd Version

Score will be total burpees

Advanced Version

Beefy Version


January 13, 2019 Sunday

*Barbell Option for All Levels: Thrusters 95/65 instead of Wall Balls* RxD: Hanging Knee Raises -or- V Ups 53/35 Adv: Toes to Bar 70/44 Beef: Toes to Bar 70/53

Monostructural Option

*Must begin no later than 20:00 after


January 12, 2019 Saturday

Adv: Goblet Squats 53/35 Beef: Front Squats 95/65 Bison: Overhead Squats 95/65

Beef: Bar Facing Burpees Bison: Bar Facing Burpees


January 11, 2019 Friday

RxD/Adv/Beef

Single Arm DB Shoulder to Overheads RxD: 135/95 45/25 Adv: 800m Run 185/125 15 at 50/35 Beef: 800m run 205/145 20 at 50/35

Bison

Single Arm DB Shoulder to Overheads


January 10, 2019 Thursday

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

3 x 16 total (8/arm)

500m Row (750m) (1000m) 20 KB Swings 53/35 (25 at 70/44) (35 at 70/53) 15 Double Unders or 30 Single Unders (25 Double Unders) (35 Double Unders) 20 KB Swings (25 at 70/44) (35 at 70/53) 200m KB Carry *Adv and Beef: Start From Bottom


January 09, 2019 Wednesday

RxD: Hanging Knee Raises -or- Sit Ups 115/75 Adv: 35 Wall Balls 30 Box Jumps 25 Toes to Bar 20 Bar Facing Burpees 15 Power Cleans 135/95 10 Chest to Bars Beef & Bison: 40 Wall Balls 35 Box Jumps 30 Toes to Bar 25 Bar Facing Burpees 20 Power Cleans 165/105 (20 Squat Snatches 135/95) 10/7 Muscle Ups (15 Muscle Ups)


January 08, 2019 Tuesday

RxD: 45/25 25/15 Adv: 50/35 Handstand Push Ups 35/25 Beef: Alt 50/35 4"/2" Def HSPU 45/35


January 07, 2019 Monday

Compare: 11/6/18 12/28/18

Across ~80-85% -or- 5-10lbs heavier than last time. Compare: 11/6/18 12/28/18

403m Run (603m) 15 Front Squats 95/65 115/75 135/95 200m Run (403m) 12 Front Squats 70m Run (200m) 9 Front Squats


January 06, 2019 Sunday

A.)

Alternating EMOM for 10 Minutes 75-85% Cal Row, Bike, Ski, Air Runner Calories Max Single Arm DB STO 45/35, 50/35, 55+/40+

B.) Grunt Work For 4 Minutes, then on to C.)

Options -5-10 Stone to Shoulders -8-20 Wall Climb Overs -1-2 Minute Max KB/DB/Sandbag Static Hold -3-5 Rope Climbs -5-15 Bar or Ring Muscle Ups -140m Yoke Carry -140m Sled Push -140m Sandbag Carry -200m Double Medball Run -403m Single Medball Run

C.)

Immediately after 4 minutes of Grunt Alternating EMOM for 10 minutes 75-85% Cal Row, Bike, Ski, Air Runner Calories Max Reps KB Swings 53/35, 70/44, 70/53


January 05, 2019 Saturday

ADV+BEEF, flip row/run Buy in: 800m Row (ADV+Beef: 800m/f) ----- 4 Rounds 10 HKR or V-uPS (ADV: 7 T2B) (Beef: 10 T2B) 10 Power Cleans 95/65, 115/75, 135/95 10 Wall Ball (ADV: 15) (Beef: 20) ---- Cash Out: 600m Run (ADV+Beef: 800m Run)


January 04, 2019 Friday

A.)

32x3 3 seconds down, 2 at bottom, explode up, 3 second at top

B.) Rx'd/Adv/Beef

Buy in: 30/20 Cal Row, Bike, Ski, or Air Runner Cals (ADV+Beef: 30 m/f) 3 Rounds 10 Deadlifts (ADV: 12 @ 185/125) (Beef: 12@205/135) 10 Burpees (ADV: BFB) (Beef: 12 BFB)

B.) Bison

225/155

A.) Alternative Strength #1

A.) Alternative Strength #2

ADV: With KB overhead) (Beef: Adductor Side Plank: Top leg on bench, hips off ground) https://www.youtube.com/watch?v=pl0sd05d_ts

A.) Alternative Strength #3

ADV: Archer Ring Row) (Beef: Archer, elevated feet) https://www.youtube.com/watch?v=4g8CM9pV4X4