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March 14, 2019 Thursday

Ascending

Pull Ups - RxD: 12-9-6 Adv: 15-12-9 Beef: 21-15-9 Additional Info - RxD: 45/25 Adv: 50/35 Beef: Single Arm DB Hang Clean & Jerk 50/35


March 13, 2019 Wednesday

7:00 AMRAP Buy In: 603m Run (800m) 7 Front Squats 75/55 (7 reps 95/65) (10 reps 95/65) (10 Overhead Squats 95/65) 7 Burpees (Bar Facing Burpees) (10 Bar Facing Burpees) (10 Bar Facing Burpees)

6:00 AMRAP Buy In: 403m (603m) 7 Front Squats 75/55 (7 reps 95/65) (10 reps 95/65) (10 Overhead Squats 95/65) 7 Burpees (Bar Facing Burpees) (10 Bar Facing Burpees) (10 Bar Facing Burpees)

5:00 AMRAP Buy In: 200m Run (403m) 7 Front Squats 75/55 (7 reps 95/65) (10 reps 95/65) (10 Overhead Squats 95/65) 7 Burpees (Bar Facing Burpees) (10 Bar Facing Burpees) (10 Bar Facing Burpees)


March 12, 2019 Tuesday

RxD: 45/25 Sit Ups or Hanging Knee Raises Adv: 50/35 Toes to Bar Start in reverse order Beef: Alt 50/35 Toes to Bar Start in reverse order


March 11, 2019 Monday

RxD: 45/35 53/35 Adv: 75/55 70/44 Beef: 95/65 70/53


March 10, 2019 Sunday

EACH SET FOR TIME Run (Beef Runner: 800m Run) Hang Power Cleans 95/65 (ADV 115/75 Hang Power Clean OR 96/65 Hang Squat Snatch) (Beef: 115/75 Hang Squat Snatch) Wall Balls (ADV: 18) (Beef: 20) Burpees (ADV+Beef: 15: Bar Facing) -2 Minute Rest-


March 09, 2019 Saturday

Partner AMRAP+Cals

*Separate scores for Calories and AMREP reps. *One person Rows, Bikes, or Ski's for MAX calories. *Partners MUST switch at minute 4, 8, 12, 16 Partner AMRAP in 18 minutes 8 Situps/Hanging Knee Raises (ADV: Toes to Bar) 8 Shoulder to Overhead 75/55, 95/65, 115/75 8 Barbell Lunges Lunges 75/55, 95/65, 115/75


March 08, 2019 Friday

DB Snatch 45/25, (12 Alt @ 50/35,) (Beef: 15 Alt @ 50/35) Box Jump Overs, (12) (Beef 15) Rope Climb (ADV: 2 or 1 regional/legless) (Beef: 2 Regional or legless)


March 07, 2019 Thursday

A.) Clean or Snatch

2 Squat Clean or Snatch (Beef: 1 @ 80-85%)

B.)

Power Clean 95/65, 115/75, (Beef: Ascending each round 115/75, 135/95, 155/105, etc) Strict Pull-up 70m Run


March 06, 2019 Wednesday

A.) Squat Cuatro

A2.)

B.) Posterior Chain Wake Up

Deadlifts 155/105, 185/135, 205/145 Double unders or 40/30/20 Single Unders (ADV DU: 40/30/20) (Beef DU: 60/50/40) *Bison Only: 30ft HS Walk after each set of DU*****


March 05, 2019 Tuesday

A.) Pace So Fresh and So Clean

EMOM for 10 minutes Max Row/Bike, Ski, Air Runner Cals Max KB Swings 53/35, 70/44, 70/53 This goes immediately into Part B.)

B.) Bodyweight Cleanser

Pushups or Ring Pushups (ADV: Ring Dips) (Beef: 3/2 Muscle Ups) Situps or Hanging Knee Raises (ADV: 5 T2B) (Beef: 7) Air Squats (ADV+BEEF: 15)


March 04, 2019 Monday

#GOMER Beef

#GOMER Rx'd and ADV

ADV: Starts on Run, cash out with row Row 800m ----- 5 Rounds 7 Ground to Overhead 95/65, 115/75 6 Burpees (ADV: Bar Facing) 5 Pullups (ADV: 7 or 5 C2B) ----- Run 603m (AD: 800m)


March 03, 2019 Sunday

Rx'd Version

Adv Version

Beefy Version


March 02, 2019 Saturday

Rx'd Version

Beefy Version

Beef Perform 2 regional ropes climbs, use 135/95 on barbell


March 01, 2019 Friday

Static hold/Pull work

Static hold options: Plank, Ring Plank, Ring Support, Box Support (L or tucked), L sit on paralettes, 2 DB overhead, Mixed Hold (1 overhead + 1 at sides), Handstand hold

Rx'd Version

Advanced Version