August 31, 2019 Saturday

Partner Amrap, Read notes!

21 Minute Partner Amrap 10 KB swings 53/35 (adv 8 hang cleans @ 95/65) (Beef 115/75) (Bison 135/95) 12 Wall Balls (adv 16) (Beef 20) 10 Box Jumps (adv 12) (Beef 14) *at min 0, 7, 14 perform a 403 mb carry, both partners must go* **both must be back before continuing amrap**

Solo Dolo version, read notes for deets

2 cycles 9 Min Amrap 10 KB swings 53/35 (adv 8 hang cleans @ 95/65) (Beef 115/75) (Bison 135/95) 12 Wall Balls (adv 16) (Beef 20) 10 Box Jumps (adv 12) (Beef 14) -Rest 2 minutes- *must buy in with a 403m MB carry on each amrap* **Pick up where they left off for second amrap*


August 30, 2019 Friday

Read notes for gymnasty options

4 rounds 8/6 Push ups (rx'd+ 10/8) (Adv 6/4 HSPU or ring dips) (Beef 6 strict HSPU or ring dips) 6 pull ups (adv 10 PU or 6 C2B) (Beef 3 BMU or RMU) (Bison 6 BMU or RMU) 200m Run


August 29, 2019 Thursday

Read notes for grunt work options

1- Grunt work 2- Dumbbell Snatch 45/25 (adv 50/35 or Kb snatch 53/35) (Beef alternating 50+/35+) 3-Wall Sit (adv goblet loaded 35+/26+) (Beef single leg wall sit, no weight added) 4- Max Calories any machine Grunt work options -DBall or Sandbag cleans -Dball or sandbag carry 70m -Sled push 70m 45/25 -Static yoke hold (front or back rack) -Mixed rack carries (suitcase + front rack or frontrack + overhead) 70m -Stone to shoulder -Tire flips -Rope Climb


August 28, 2019 Wednesday

3 rounds 603m Run (adv 800m) 12 Box Jump Overs (adv 15) (Beef 18) 10 Deadlifts 135/95 (adv 185/135) (Beef 15 @ 185/135) -Rest :90s between rounds-


August 27, 2019 Tuesday

3 Rounds 15 Wall Balls (adv 20) 70m Farmer Carry 45/25 50/35


August 26, 2019 Monday

Part A

Part B

Part C


August 25, 2019 Sunday

Barbell Lunges 75/55, 95/65, 115/65 (DB Lunges 50/35 held in rack or mixed) Hanging Knee Raises or V-ups (ADV: 8 Toes To bar) (Beef: 12 T2B) 1 Rope Climb (ADV: 2) (1 Legless 1 Regular) @ Some point (2) 70m Sled Push 45/25, 90/45, 135/90


August 24, 2019 Saturday

B.) Beef/Bison

5 Rounds 12 Deadlifts 135/95 (Bison: DB 50/35) 9 Hang Power Cleans 135/95 (Bison: DB 50/35 6 Shoulder To Overheads 135/95 (Bison: DB 50/35)

Rx'd and ADV: Melting Pot

ADV: Flip Run and Row ADV: 10 BFB 15 DU or 30 Singles (ADV: 30 DU) --- Deadlifts 95/65 115/75 Hang Power Cleans 95/65 115/75 Shoulder To Overheads 95/65 115/75


August 23, 2019 Friday

A.)

B.) Gymnastics/Grunt Reps

3 minutes of Gymnastic or Grunt Work -Strict Pull-ups -Handstand Pushups -Ring or Bar Muscle Ups -Handstand Walk Distance -DBall/Sandbag Cleans or Carries -Farmer Carries -Mixed/Front Rack Carries -Sled Push

C.)


August 22, 2019 Thursday

A.)

A2.)

B.) Rx'd

53/35 KB Lunge can be held any way. Halfway to fence and back.

B.) ADV

70/44 Lunge held anyway

B.) Beef

70/53


August 21, 2019 Wednesday

All About Appetizers

Ground to Overhead 95/65, 115/75, 135/95, 155/105 AMRAP in time remaining: Burpees (ADV: BFB) 7 Situps/V-Ups/Hanging Knee Raises (ADV: T2B) Box Jump Overs


August 20, 2019 Tuesday

Hiroshi's Ramen Blaster

200m Run or 10 Cal Bike Front Squats 95/65 (ADV: 9@ 115/75 or 95/65 OHS) (Beef: 9 OHS @ 115/75) Pullups (ADV: C2B) (Beef: 4/2 Bar Muscle Ups) -Rest 1 minute-

Bison Open Prep: DJ Sneak Attack

Death by 2 minutes Increase thruster reps by 1 rep every 2 minutes until failure


August 19, 2019 Monday

A.)

ADV: 1 @75-80%

B.) Rx'd and ADV

8 Power Cleans 95/65, 115/75 8/6 Pushups (ADV: 10/8 or 7/5 HSPU or 6/4 RD)

B.) Beef/Bison

Power Cleans 135/105 (165+/115+) HSPU or Ring Dip (Bison: Strict HSPU)