September 07, 2020 Monday

Beef version

*Accumulate 210m of sled pushes or D-ball/sandbag carry* Sled weight 90/50


September 06, 2020 Sunday

20 Minute amrap 15/12 Cal row (18/15) or 12/9 Cal AB (15/12) 12 Russian Kb swings 53/35 (70/44) (Beef 12 am swings 70/53) 10 Goblet lunges (Beef suitcase or front rack lunge) *at minutes 5,10,15 perform Farmers Carry* Rx’d 70m 45/25 Adv 100m 50/35 Beef 100m 55+/40+


September 05, 2020 Saturday

Run 403m (adv 603) 25 Ground to overhead 95/65 (115/75) (135/95) or 20 D-ball/Sandbag over shoulder -Rest 2 minutes- 4 rounds 10 Box Jumps (12) 15) 10 Deadlifts 95/65 (115/75) (15 @ 135/95) 200m run 10 Front squats 70m Run (adv 200m run)


September 04, 2020 Friday

Check notes for actual structure

Every 4 minutes for 20 minutes 20/16 Cal row (24/20) or 16/12 Cal Assault bike (20/16) 12 Sit ups, tuck ups, V-ups (adv 6 toes to bar) (Beef 12 Toes to bar) 12 Down ups (Adv Burpee)


September 03, 2020 Thursday

10 Minute alternating EMOM -6 Split squats each side (DB or KB) -:20-:40s Forearm plank, weighted forearm plank, hollow hold, weighted hollow hold

21-15-9 Power Clean 95/65 (adv 115/75) (Beef 135/95) *Between each set perform 20 Double unders or 60 singles (adv 40 DU) (Beef 80 DU)*

Thiccc Boiii Version

15-12-9 Power Clean 165/115 (185/135) *Perform 80 double unders between each set*


September 02, 2020 Wednesday

Adv First 7 sets- 2 reps Last 7 sets- 1 rep

8 Minute amrap 8 thrusters 75/55 (adv 95/65) (115/75) (Bison DB 50/35) 10 Sit ups, tuck ups, or V-ups (5 T2B) (8 T2B)


September 01, 2020 Tuesday

Run 800m (Adv/Beef run 1000m) 25 Dumbbell Snatches 45/25 (adv 50/35) (Beef 30 alt 50/35) 25 Burpees (adv lateral burpee over DB) (30 lateral burpee over DB) Run 603m (adv 800m) 20 DB snatches (Beef 25 alt) 20 Burpees (Beef 25 lateral burpees) Run 403m (Adv 603) 15 Dumbbell snatches (Beef 20) 15 Burpees (Beef 20 lateral burpees) Run 200m


August 31, 2020 Monday

Adv 4-4-4-4

25 Wall balls (35) (50) 15 Box Jump overs (20) (25) 500/400m row or 25/20 Cal AB *adv/beef people start with cardio*


August 30, 2020 Sunday

10 Minute alternating emom -Max Goblet squats 53/35 (70/44) -Max double unders or singles

10 minute alternating emom - Max Russian Kb swings 53/35 (70/44) (Am swings 70/53) - Max Calories any machine


August 29, 2020 Saturday

4 Cycles 4 minute amrap 6 deadlifts 75/55 (95/65) (115/75) (135/95) 5 Hang power Cleans 4 Shoulder to overhead 8 Box Jumps -Rest 90 seconds between cycles- *Pick up where you left off each cycle*


August 28, 2020 Friday

Alternate every 90 seconds for 12 minutes -8 ea side split squat (dumbbell/kettlebell) - :40s-1min forearm plank (adv weighted forearm plank) (Beef Weighted hollow hold)


August 27, 2020 Thursday

8 rounds 200m run or 250/200m row 10 Dumbbell snatches 45/25 (adv alt 50/35) (Beef 14 alt 50/35) (Barbell option: 8 Power snatches 75/55) 10 Sit ups, tuck ups, v-ups (adv 5 T2B) (Beef 8 T2B) *at some point perform one of the following* -200m Dball/Sandbag/ Farmers carry 45/25 50/35 (70+/50+) -210m Sled push 25/0 (50/25) (75/50)


August 26, 2020 Wednesday

Read description for workout

Alternate every 3 minutes for 24 minutes between - Max cals any machine -Amrap of 6 Power Cleans 95/65 (115/75) (135/95) 8/6 Push ups or Floor Press 45/25 (adv 12/9 or 50/35) (Beef 8/6 HSPU) 15 Air squats


August 25, 2020 Tuesday


August 24, 2020 Monday

Check notes for better description

3 sets 403m Run (adv 603m) --------------- 3 rounds 8 Front squat 75/55 (adv squat clean 75/55) (95/65) (115/75) 10 Box Jump overs (adv 12) (Beef 14) --------------- 200m Run -Rest 1 minute between rounds


August 23, 2020 Sunday

To Barbell or Devil?

Ground To Overhead 75/55, 95/65, 115/75, 135/95 Devils Press Option 12-9-6-3 35/15, 40-45/20-25, 50/35" @ some point, chose 1: - 200m Farmer Carry 45/25, 50/35, 70/45 - 140m Sled Push 45/25, 90/45, 135/90 - 140m DBall or SB Carry ADV: 800, 600, 400, 200


August 22, 2020 Saturday

Parter Score Saturday

Partner 1 does A then B, while the other does B then A. Combine total reps. Alt EMOM for 10 Minutes - Max Wall Balls or Ball Slams - Max Calories Any Machine Rest 2 minutes Alt EMOM for 10 Minutes - Max Russian KB Swings 53/35, 70/44, American 70/53 - Max Calories Any Machine


August 21, 2020 Friday

Mahdi's Mayhem

ADV plus beefy flip it! 3 Rounds 500m/400m Row (ADV Women: 500m) 12 Situps, Tuckups, V-ups (ADV: 7 T2B) (Beef: 12 T2B) 15 Double Unders or 30 Single Unders (ADV: 30 DU) (Beef: 50) REST 3 Minutes 3 Rounds 403m Run 10 DB Snatch 45/25, (ADV: 12 Alt: 50/35) (Beef: 16 Alt: 50/35) (Barbell Option: 8 @ 75/55, 95/65, 115/75) 8 Burpees or 10/8 Pushups, or 8 HSPU (Beef: 10 HSPU)


August 20, 2020 Thursday

A.) Squat Clean or Snatch

NO CARDIO FOR BEEFY TODAY!

B.) Sorry Had to Do It ;)

21-15-9 Calorie of Choice 12-9-6 Thrusters 95/65, ADV: 15-12-9, Beef: 21-15-9


August 19, 2020 Wednesday

CardioPlus

Max Distance Row, Bike, or Run in 25 Minutes @ 0:00, 5:00, 10:00, 15:00, and 20:00 9 Russian KB Swings 53/35, ADV: 70/55 or 6 Dball or Sandbags over shoulder 12 Situps or Tuckups or HNR (ADV: 7-9 T2B) (Beef: 12 T2B) 9 Box Jumps (Beef: 12)


August 18, 2020 Tuesday

Barbell Love

AMRAP in 21 Minutes Cal Assault Bike (ADV: 10m/f) or 12/10 Cal Row (ADV: 12m/f) Hang Power Cleans 95/65, 115/75, 135/95 Front Squat 95/65, 115/75, 135/95 Shoulder to Overhead 95/65, 115/75, 135/95 @Minute 7:00 and 14:00 400m Run.. Preferably Flat Course Shade! ADV Barbell/Beef Option: add 10-20lbs @ 14:00