July 02, 2019 Tuesday

15-12-9-6-3 Goblet Squats 53/35 (Front Squats 95/65) (DB Squats 50/35) *Pull Ups *RxD: 5-5-5-5-5 Pull Ups *Adv: 7-7-7-7-7 Pull Ups *Beef: 15-12-9-6-3 Pull Ups


July 01, 2019 Monday

3 Rounds 603m Run (800m) 15 Wall Balls (20) (25) 12 Sit Ups or Hanging Knee Raises (7 Toes to Bar) (12 Toes to Bar + 30' Handstand Walk)


June 30, 2019 Sunday

Partner Row or Bike read instructions

11 Minute Clock Partner 2k/1600m row (adv 2k) or Assault Bike Cal 100/80 (adv 100) *for row switch every 200m, for bike switch every 10 cals*

Partner Amrap

11 Min Amrap 12 Wall Balls (adv 15) (Beef 18) 8 Burpees 12 Dumbbell snatches 45/25 (adv 50/35 or Kb snatch 53/35) (Beef alt 50+/35+)


June 29, 2019 Saturday

Adv and Beefy versions 4 Rounds 403m Run 12 Russian Kettlebell Swings (14 @ 70/44) (16 am. swings 70/53) 12 Box Jump overs (adv 15) (Beef 18) 8 Pull ups (adv 14 regular or 7 C2B) (Beef 5/3 BMU or or 12 C2B) -Rest :90s between rounds- *score total time*


June 28, 2019 Friday

Rx'd Version

Advanced Version

Beefy

Bison Version


June 27, 2019 Thursday

at some point perform 2 Sled pushes 50/25 -at some point perform 3 rope climbs Adv and Beefy Versions 4 Rounds 8 Front Squats 95/65 (adv 10 @ 115/75) (Beef overhead squat 115/75) 200m Run 10 Hanging Knee raises (Adv 6 toes to bar) (Beef 10 toes to bar) 200m Run -at some point perform 2 (beef 3) Sled pushes 50/25 (adv 75/50) (Beef 100/75) -at some point perform 3 rope climbs (adv 4) (Beef 2 regular + 2 regional)


June 26, 2019 Wednesday

Beefy Barbell Conditioning

9 min alt Emom -1 min of Shoulder to overhead 95/65 (adv 115/75) (Beef 135/95) -1 min of Hang power Cleans 95/65 (adv 115/75) (Beef 135/95) -1 min max cals any machine


June 25, 2019 Tuesday

Adv and Beefy versions 10 Minute Amrap 10 Box Jumps (adv 12) (Beef 14) 10 Dumbbell Snatches 45/25 (adv 12 @ 50/35) (Beef 14 alt. @ 50+/35+) Adv: at minute 4 perform 25 cal row Beef: row 30 cal before time expires, cannot go back to Amrap after row

For quality


June 24, 2019 Monday

Adv/Beef/Bison versions 10-9-8-7-6-5-4-3-2-1 Deadlift 135/95 (adv 185/135) (Beef 205/145) (Bison 225/155) Burpee (advanced Bar facing)


June 23, 2019 Sunday

Crescendo

Buy in: 50 Single Unders or (20 DU) (30 DU) (50 DU) (80 DU) 10-9-8-200m Row or Run Hanging Knee Raises or V-Ups (ADV+BEEF: T2B) Russian Swings 53/35, 70/44, (American: 70/53) Thrusters 75/55, 95/65 (Beef: DB 50/35) 7-6-5-200m Row or Run Hanging Knee Raises Russian Swings Thrusters 4-3-2-1-200m Row or Run Hanging Knee Raises Russian Swings Thrusters Cash Out: 50 Single Unders or (20 DU) (30 DU) (50 DU) (80 DU)


June 22, 2019 Saturday

Rx'd+ADV Compare Similar to 1/5/18

7 Deadlifts 95/65 (8@ 115/75) 6 Power Cleans (8@ 115/75) 5 pull ups (ADV C2B or 1 Bar or Ring MU) *2 sled push @ some point before round 5 (70/45)

BEEF+Bison: Compare similar 1/5/18

12 Deadlifts 135/95 12 Power Cleans 135/95 (Bison: Snatches 135/95) Cash Out: 2 Rounds 12 C2B or 6 Bar or Ring MU (Bison: 8 Bar or RIng MU) 1 Sled Push (70/45)


June 21, 2019 Friday

A.) CJ or Snatch

ADV: 1 Across @ 85%

B.) Rx'd and ADV

AMRAP in 8 Minutes Barbell Lunges 75/55, 95/65 1 Wall Walk (2 Wall Walks) 70m Farmer Carry 45/25, 50/35

B.) Beef+Bison

10 DB Front Rack Lunges 50/35# (Bison: Mixed OH/Rack Lunge *One overhead, one in rack, switch however you want 50/35) 15ft HS Walk (Bison: 30 ft HSW) 70m Farmer Carry 50+/35+


June 20, 2019 Thursday

R'xd Chipper

Russian Swings 53/35 STO 95/65

ADV+BEEF Chipper

Cal Any Machine (40) (50) -- Shoulder to Overhead 115/75, 135/95 Box Jumps (12) (15) -- Russian Swings 53/35, 70/44 (Beef: American 70/53) Burpees (ADV+Beef: BFB) Wall Balls (ADV: 21-18-15) (Beef: 27-21-15) Rope Climb (2) (Beef: 1 Regional/Legless + 1 Regular)


June 19, 2019 Wednesday

A.)

B.) Compare 1/4/17, 5/17/17, 12/11/18

Death by 20m Row men start at 140 meters and increase by 20 ladies start at 120 meters and increase by 20