November 02, 2019 Saturday

Adv Version

3 cycles 5 Minute Amrap 8 Deadlifts 75/55 (adv hang clean @ 95/65) (Beef 10 @ 115/75) (Bison DB 50/35) 8 Box Jump overs (Beef 10) 8 Shoulder to overhead 75/55 (adv 95/65) (Beef 10 @ 115/75) (Bison 50/35) -2 minutes of rest between cycles- *Restart each cycle*


November 01, 2019 Friday

Read notes for all versions

-at some point perform rope climbs- Rx'd- 3 rope climbs 603m Run (Beef 800m) 18 Front Squats 75/55 (adv 95/65) (Beef 115/75) (Bison 135/95) 10 Burpees (adv Bar facing) (Beef 15 Bar facing burpees) 403m Run (Beef 603m) 15 Front squats 75/55 (adv 95/65) (Beef 115/75) (Bison 135/95) 10 Burpees (adv Bar facing) (Beef 15 Bar facing burpees) 403m Run 12 Front Squats 10 Burpees (adv Bar facing) (Beef 15 Bar facing burpees) 200m Run 9 Front Squats 10 Burpees (adv Bar facing) (Beef 15 Bar facing burpees) -at some point perform rope climbs- Rx'd- 3 rope climbs Adv- 4 rope climbs or 2 short ropes Beef- 2 Short or legless rope climbs + 2 regular climbs


October 31, 2019 Thursday

9 Minute alternating Emom 1- :45s Wall sit (adv Goblet loaded 35/26) (Beef 44+/35+) 2- Max Power Cleans 95/65 (115/75) (Beef 135/95) (Bison: one unbroken set @ 135/95) 3- Max Cals any machine *score cleans + cals*


October 30, 2019 Wednesday

Rx'd Version

Advanced Version

Beefy Version


October 29, 2019 Tuesday

Tempo will be 22X2 (2 down, 2 at the bottom, explode up, 2 at the top)

8 each side, one second pause at the top

5 Rounds :30s of Box Jumps :30s of Hanging Knee raises or sit ups (adv Toes to bar or V-ups) :30s of rest *score total reps*


October 28, 2019 Monday

Rx'd Deadlifts

Advanced deads

Rx'd

3 rounds 15 Wall balls (Beef 18) 15 DB snatch 50/35 (Beef alt @ 50+/35+) ---------- 140 Farmer Carry ~50/35 (Beef 70/53 KB + DB snatch weight)


October 27, 2019 Sunday

10-9-8-7-6-5-4-3-2-1 Front Squat 95/65, (ADV: 115/75 or 95/65 OHS) (Beef: 115/75 OHS) Russian KB Swings 53/35, 70/44 (Beef: American 70/53) *200m Run or Row after even rounds


October 26, 2019 Saturday

Clean and Jerks 95/65, 115/75, (Beef: 135/95) (Bison: Ascending115/75, 135/95, 155/105, 165/115) Hanging Knee Raises OR Sit-ups (ADV: 7 T2B) (Beef: 10 T2B) @ Some Point Do ONE of these: 70m Sled Push 90/45 (ADV: 135/90) 6/4 Bar or Rings Muscle Ups (ADV:10/8) 2 Rope Climbs (ADV: 4)


October 25, 2019 Friday

A.) "The Change Up"

*ADV+Beef will do this part SECOND! Alternating EMOM for 10 minutes 1 Minute Max Row or Bike Calories 1 Minute Max DB Snatch 45/25, (ADV: Alt 50/35) (Beef: 50+/35+) *Rxd/ADV/Beef CALORIE Values Rx'd: Row Calories: 8-10 (Bike 5-7) ADV: Row Calories: 11-14 (Bike 8-10) Beef: 15+ (Bike 11+)

B.)

ADV+BEEF Does this first Medball Run (ADV: 600m) AMRAP in time remaining: Barbell Lunges 75/55 (ADV: 95/65) (Beef: 10@ 115/95)


October 24, 2019 Thursday

A.)

Tempo 3 sec down, 2 bottom, explode up, 5 at top (32x5) Shoot for 5 CHALLENGE Sets. TAKE YOUR TIME

A2.) Brocessory Options

Single Arm DB Bench or DB Row

B.) Scott's Oscar Performance

ADV: 1000m/750m Beef: 50 Wall Balls Beef: 1000m m/f


October 23, 2019 Wednesday

Gaipa Jameson Hour ADV

10 Pull-ups or 8 C2B 15/12 Pushups or 9/7 HSPU

Gaipa Jameson Hour BEEF/Bison

20 Push-Ups or 12 HSPU (Bison: 18 HSPU)

Gaipa Jameson Hour Rx'd


October 22, 2019 Tuesday

Rubics Cube

*ADV+Beef flip row and run portions, but keep everything else the same. Deadlifts 165/115, 185/125, (Beef: 9@ 205/135) Hanging Knee Raises or V-Ups (ADV: 5 T2B) Burpees (ADV: BFB) (Beef: 9 BFB) 70m Farmer Carry 45/25 DB/KB Equiv (ADV: 50/35) (Beef: 70/45) (Bison: 30ft Handstand Walk)

Rubics Cube

*ADV+Beef flip row and run portions, but keep everything else the same. Deadlifts 165/115, 185/125, (Beef: 9@ 205/135) Hanging Knee Raises or V-Ups (ADV: T2B) Burpees (ADV: BFB) (Beef: 9 BFB) 70m Farmer Carry 45/25 DB/KB Equiv (ADV: 50/35) (Beef: 70/45) (Bison: 30ft Handstand Walk)


October 21, 2019 Monday

A.) Snatch or Clean & Jerk

Hang Snatch or Hang Clean & Jerk ADV: 1 @85-90%

B.) Bring Your "A" Game

* After each set: 1 Rope Climb (ADV: 1 Legless) Beef: 3-2-1 (Beef: 5-3-1) 75/55, 95/65, 115/75, 135/95


October 20, 2019 Sunday

3 Rounds 603m Run (800m) 20 Double Unders (40) (60) 10 Pull Ups (15 Pull Ups -or- 10 Chest to Bars) (20 Chest to Bars) 10 Wall Balls (15) (20)