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May 09, 2019 Thursday

B.) Compare similar to 2/16/18

Compare similar to 2/16/18 Front Squat NON-Thruster Option Added Pullups (ADV: C2B) (Beef: 7 C2B) Front Squats or Thrusters 75/55 (ADV: 9) (Beef: 12) 70m Run

B.) "FRINK BEEF"

10guys/8gals MU


May 08, 2019 Wednesday

A.)

A2.)

OR DB Z-Press (seated on floor)

B.) Nabil......Win or Sell The Gym

600m Run or Row (ADV: 800m Run or 1000m Row) 15/12 Pushups (ADV: 25/15 Pushups or 10/5 Strict HSPU) (Beef: 15/10 Strict HSPU) (Bison: 20/15 Strict HSPU) Max Reps Wall Balls in time remaining


May 07, 2019 Tuesday

The Deadlifting Ninja

Deadlifts 165/115, 205/145, 225/155, 275/185 15 Double Unders or 30 Single Unders (ADV: 30 DU) (Beef: 60 DU) ---- 200m Run (ADV: 403m) @ Some Point, do: - 3 Rope Climbs (ADV: 4) (Beef: 2 Reg, 3 Short or Legless) AND - 20/15 Cal Assault Bike, Ski, or Air Runner Cals OR 70m Sled Push 90/45, 135/90,


May 06, 2019 Monday

Sinking Ship

Situps or Hanging Knee Raises (ADV: 6 T2B) (Beef: 8 T2B) Ground to overhead 95/65, (ADV: 115/75), (Beef: 135/95 first 10 minutes, 155/105 final 10 minutes) Burpees (Beef: Bar Facing) ***Rx'd: Buy in with 1000m/800m Row ***ADV+Beef: @ Minute 10:00, Row 1000m


May 05, 2019 Sunday

Pick up where you left off on each cycle, you will have one score at the end. Advanced and Beefy versions 3 Cycles 6 Minute Amrap 12/10 Cal row/ski or 8/6 Assault Bike cals (Big class option run 140m) 10 Power Cleans 95/65 (adv 115/75) (Beef 135/95) 10 Double unders or 30 singles (adv 20 DU) (Beef 50 DU)


May 04, 2019 Saturday

Partner workout

*Partners switch every movement* **at mins 0, 7, 14 both partners perform cardio** ***must wait till both partners are done with cardio to continue Amrap*** Cardio options -Run 403m -Row/ski 500/400m -Assault Bike 25/20 cal Advanced and Beef versions 21 Minute Amrap 10 Wall Balls (adv 15) (Beefy 20) 5 Pull ups (adv 8 pull ups or 4 C2B) (Beef 8 C2B or 3 BMU) 8 Burpees (adv 10) (Beef 12) *Partners switch every movement* **at mins 0, 7, 14 both partners perform cardio** ***must wait till both partners are done with cardio to continue Amrap*** Cardio options -Run 403m -Row/ski 500/400m -Assault Bike 25/20 cal


May 03, 2019 Friday

Advanced Version

Beefy Version

Choose your own Redline: Assault Bike

Five 15 second sprints, rest 90 seconds between each effort

Choose your own Redline: Sled Sprint

Additional loadings adv 75/50 Beefy 100/75 Bison 125/100

Choose your own Redline: Row


May 02, 2019 Thursday

RxD: 95/65 Adv: 115/75 Beef: DB 50/35 or HSPU No Step Ups *compare Sept 4, 2017 & 11/8/17


May 01, 2019 Wednesday

@ some point perform 3 rope climbs Advanced and Beefy versions 5 Rounds 403m Run (Beef runs 603/603/403/403/403) 8 Squat cleans 95/65 (adv 115/75) (Beef squat snatch 95/65) (Bison SS @ 115/75) 10 Hanging Knee raises or SL V-ups (Adv 6 Toes to bar) (Beef 10 toes to bar) *at some point Perform rope climbs* Rx'd- 3 Adv- 4 Beef- 3 regular + 2 regional or legless


April 30, 2019 Tuesday

8 each side

Advanced and Beefy versions Buy in: 70m Farmer Carry ~45/25 (adv 50/35) (Beef single arm overhead carry 50+/35+) 4 Rounds 10 Dumbbell Snatch 45/25 (adv 12 @ 50/35) (Beef 14 alt @ 50+/35+) 12 Air Squats (Adv 12 Jumping air squats) (Beef 15 Jumping air squats) Cash out: 70m Farmer Carry ~45/25 (adv 50/35) (Beef single arm overhead carry 50+/35+)


April 29, 2019 Monday

Advanced and Beef Versions 5 Rounds 7 Burpee Box Jumps (Adv 9) (Beef 11) 140m Run (adv 200m run) -Rest 3 Minutes- C.) 4 Rounds 14/11 Cal Row (adv 16/13) (beef 18) or AB 9/7 cals (adv 11/9) (Beef 13) 12 Russian Kettlebell Swings 53/35 (adv 15 @ 70/44) (Beef 15 am. swings 70/53) *Adv and Beef start with Part C*


April 28, 2019 Sunday

RxD: 75/55 Complete 3 Rope Climbs at some point Adv: 800m Run 15 Thrusters 75/55 15 Burpees Complete 5 Rope Climbs or 3 Short Rope Climbs at some point Beef: 800m Run 15 Thrusters 95/65 15 Bar Facing Burpees Complete 8 Rope Climbs or 5 Short Rope Climbs at some point


April 26, 2019 Friday

RxD: 45/25 Complete 750m Row at 0:00 Adv: 16 DB Snatches 50/35 35 Double Unders 16 DB Lunges Complete 1000m Row at 6:00 Beef: 20 Alt DB Snatches 50/35 55 Double Unders 20 Overhead DB Lunges Complete 1000m Row at 13:00 Bison: 12 Power Snatches 95/65 55 Double Unders 12 Overhead Squats Complete 1000m Row at 13:00


April 25, 2019 Thursday

Adv: Weighted

Adv: Front Squat 95/65 Beef: Front Squat 115/75


April 24, 2019 Wednesday

4 Rounds 10 Burpees (15) (20) 403m Run 10 Russian KB Swings 53/35 (15 Russian KB Swings 70/44) (20 American Swings 70/53) 200m Run (403m)


April 23, 2019 Tuesday

RxD: 135/95 Sit Ups or Hanging Knee Raises Adv: 10 Box Jump Overs 155/105 7 Toes to Bar 20 Wall Balls Beef: 10 Box Jump Overs 15 Deadlifts 155/105 15 Toes to Bar 25 Wall Balls Bison: 10 Box Jump Overs 15 Deadlifts 185/135 20 Toes to Bar 25 Wall Balls


April 22, 2019 Monday