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April 22, 2019 Monday

RxD

Adv & Beef

Adv: 95/65 Beef: 115/75


April 21, 2019 Sunday

Fleet Feet 18.1

AMRAP in 20 minutes Hanging Knee Raises or Situps (ADV: 5 T2B) (Beef: T2B) 5e DB Hang Clean and Jerk 45/25, 50/35, 140m Run (ADV: 200m)


April 20, 2019 Saturday

Chipper-ISH ADV

3 Rounds Cal Row (ADV: 20) Wall Balls (ADV: 15) Then, 35 Box Jump Overs 25 BF Burpees 20 Pullups 10 Squat Cleans 115/75, 135/95, 155/105 800m Run

Chipper 4 Real Beef+Bison!

20 C2B or 8/6 Bar or Ring MU (Bison: 10 Bar or Ring MU) Squat Cleans 165/115, 185/125

Chipper-ISH Rx'd

Squat Cleans 115/75, 135/95, 155/105 Then, 3 Rounds 18/15 Cal Row 12 Wall Balls


April 19, 2019 Friday

A.)

B.) Mini Blaster Rxd

Thrusters 75/55 Russian KB Swings 53/35 25/20 Cal on any Machine

B.) Mini Blaster: ADV+Beef

Russian KB Swings (ADV: 70/44) (Beef: American 70/53) REST 1 Minute Russian KB Swings (ADV: 70/44) (Beef: American 70/53) REST 1 Minute Thrusters (ADV: 95/65), (Beef: 115/75) (Bison: 30 DB Thruster 50/35)


April 18, 2019 Thursday

Hefty Appetizer

18 Minute Clock Buy In: 3 Rounds 403m Run 10 Deadlifts 155/105, 185/125, 205/145, 225/155 AMRAP in time remaining Pullups (5 Pullups) (5 C2B) Pushups (Beef: 10) Box Jump Overs


April 17, 2019 Wednesday

A.)

B.) Odd Ball Finisher

Barbell Lunges 75/55, 95/65, 115/75 (Bison: 115/75 OH) *70m Farmer Carry Equivalent: 45/25, 50/35 + 1 Wall Walk (ADV: 2) after each set *Beef: 70m Single Arm DB Walk (55+/40+) AND 15-30ft HS Walk after each set)


April 16, 2019 Tuesday

Buy in: 50/40 Cal Row (ADV+Beef: Cash Out with 60/50 Cal Row) Movements DB Snatch 45/25, 50/35, Beef: 12 Alt 50+35+) (Barbell ADV: 10@ 75/55) Wall Balls (ADV: 10) (Beef: 12) V-ups, Hanging Knee Raises or 10 Situps (ADV: T2B) (Beef: 8 T2B) @ Some point (Rx'd after buy in): 70m Sled Push 90/45, 135/90, 160/105 3 Rope Climbs (ADV: 4) (Beef: 5)


April 15, 2019 Monday

A.) File Them Taxes

Alternating EMOM in 10 minutes: -70m Run, ADV: 140m Run (Beef: 200m) -Max Power Cleans 95/65, 115/75, 135/95, 165/115 Evening RAIN Alternate for the run portion: No rowing Cal Bike, Ski, or Air Runner 8/6 (ADV: 9/7) Or 30 Second Plank, Hollow Hold, or Wall Sit Or 8 Burpees (ADV: 10)

B.) Paying Uncle Sam

ADV+Beef: start with this AMRAP AMRAP in 10 minutes: 12 Double unders or 30 Singles (ADV: 20) (Beef: 30) 9/7 Row Calories (ADV+Beef: 9 for M and F) 6 STO 95/65, 115/75, Beef: 9 Double DB STO 50/35


April 14, 2019 Sunday

Rx'd Version

Perform 200m run at min 5, 10, and 15

Advanced Version

Perform 200m run at min 5, 10, and 15

Beefy Version

Perform 200m run at min 5, 10, and 15


April 13, 2019 Saturday

A.) Partner cardio (read instructions)

Max Cals any machine *Partners switch every minute* **Person not on cals must hold a :30s plank (adv weighted plank)**

B.) Partner Med Ball carry (read instructions)

*one person works while other performs Max Burpees* **alternate rounds** ***Two separate scores for this: time and burpees***

Advanced Version

*one person works while other performs Max Burpees* **alternate rounds** ***Two separate scores for this: time and burpees***

Beefy version

*one person works while other performs Max Burpees* **alternate rounds** ***Two separate scores for this: time and burpees***


April 12, 2019 Friday

A1.)

8 reps on each side for each set

A2.) Pull movement (READ INSTRUCTIONS)

Other Pull options -Single arm dumbbell row (6-10 each side) -Barbell Row -Strict Pull up -Ring Pull up

A3.)

Hold the plank for anywhere between 45 seconds- 1minute Advanced can do a weighted plank (plate loaded on back)

Rx'd Version

Advanced Version

Beefy Version


April 11, 2019 Thursday

Run Alternative Options: 2K Row 2K Ski 5Kmen/4k women Bike *compare 4/4/18 & 5/23/18 & 6/19/18, 9/12/18

Advanced options

ADV. alternatives 3K Row or Ski 7.5K (men) Bike / 6K (women) Bike