January 24, 2020 Friday

Rx'd Version

Advanced Version

2 Clean and Jerks or snatches Every :90s Beef- 1 Clean and jerk or snatch Every :90s

Buy in: 500m/400m row or Assault Bike 25/20 cal 3 rounds 12 Deadlifts 135/95 (185/135) (Beef 225/155) (Bison 255/175) 10/8 Push ups (adv 14/10) (Beef 8/6 HSPU) (Bison 12 HSPU)


January 23, 2020 Thursday

800m Run 14 Dumbbell snatch 45/25 (adv 18 @ 50/35) 14 Single DB lunge 45/25 (adv 18 @ 50/35) 603m (adv 800m) 14 Dumbbell snatch 45/25 (adv 18 @ 50/35) 14 Single DB lunge 45/25 (adv 18 @ 50/35) 403m (adv 603m) 14 Dumbbell snatch 45/25 (adv 18 @ 50/35) 14 Single DB lunge 45/25 (adv 18 @ 50/35) 200m At some point perform Rx'd- 3 rope climbs Adv- 4 rope climbs or 2 short rope climbs

Beefy Version

*At some point perform 4 Short or Legless rope Climbs*


January 22, 2020 Wednesday


January 21, 2020 Tuesday

9 Min amrap 5 D ball or SB over shoulder or 70m sled push 15/empty 8 Calories any machine (adv 12 cals)

9 minute amrap 8 Box Jump overs (adv 10) (Beef 12) 10 single leg v-ups (adv V-ups) (Beef toes to bar) *Adv/Beef start with part B*


January 20, 2020 Monday

Advanced Version

12 Pull ups (ADV C2B) (Beef 4/2 BMU every set) 12 Down ups (ADV 10 Burpees) (Beefy 12 Burpees) 10 Pull ups 12 Down ups 8 Pull ups 12 down ups 6 Pull ups 12 Down ups


January 19, 2020 Sunday

A.)

800m Row or Run : Max Reps Push-Ups, Ring Dips, HSPU, Toes to Bar, or Muscle Ups

B.)

@minute 10:00 Alternating EMOM for 12 minutes Max Calories any Machine Max Reps Double Unders Max Thrusters 75/55, 95/65 (Beef: DB 53/35)


January 18, 2020 Saturday

Partner AMRAP

One person working at a time. No working when partner is on cardio. 40 Wall balls 30 Box Jumps 40 Russian KB Swings 53/35, ADV: 70/44 (Beef: American 70/53) 20 Pull-Ups (Beef: C2B) 2x400m Row or Run @ 0:00 2x400m Row or Run @ 10:00


January 17, 2020 Friday

Hang Power Cleans 95/65, 115/75, (Beef: 12 @135/95), (Bison: 12@ 155/105) Down Ups (ADV: Burpees) (Beef: 12 BFB) Rope Climb (ADV: 2) (Beef: 3 or 2 Short) *(2) 70m Sled Push @ some point


January 16, 2020 Thursday

B.)

Ascending AMREP in 6 Minutes 2 Deadlift 75/55, 95/65, 115/75 (DB Option: 35/15, 45/25, 50/35) 2 Barbell Lunge 75/55, 95/65, 115/75 (DB Option: 35/15, 45/25, 50/35) 2 Shoulder to Overhead 75/55, 95/65, 115/75 (DB Option: 35/15, 45/25, 50/35) 70m Run 4 4 4 6 6 6

A.) Rx'd

A.) ADV


January 15, 2020 Wednesday

@ Some Point: (1) 200m Farmer Carry, D-Ball or Sandbag Carry (1) 20/15 Cal Bike or 25/25 Cal Row Rx'd + ADV AMRAP in 20 minutes Wall Balls (ADV: 12) DB Snatches 45/25, ADV: 50/35 or 7 Power Snatch 75/55) Situps or Hanging Knee Raises (ADV: 6 T2B) Beef/Bison: 15 Wall Balls (Bison: 20) 15 DB Snatch 55+/35+ or 75# Power Snatch (Bison: 20) 15 Toes to Bar (Bison: 20)


January 14, 2020 Tuesday

A.) Squat Clean or Snatch

ADV: 1

B1.)

B2.)

Max Push-Ups, HSPU, or Distance HS Walk in 2 Minutes


January 13, 2020 Monday

Compare 1/26/19 Rx'd and Adv

Double Unders or 30 Single Unders or 15 Jumping Air Squats (ADV: 30 DU) Pullups (ADV: 10) Clean and Jerks 95/65, 115/75

Compare 1/26/19 Beef

60 DU 10 C2B or 6/4 Bar or Ring Muscle Ups 8 Clean and Jerks Ascending each round: 135/95, 155/105, 165/115, 185/125)


January 12, 2020 Sunday

A.) 12 minute clock

12 minutes to work up to a heavy 1 rep of either Push Press or Push Jerk

B.)

ADV. 12 @ 50/35 & 6 Toes to Bar BEEF 12 @ 55+/40+ & 9 Toes to Bar -------- Choose from 70m Sled Push( Rx'd 30lbs. men / 15lbs. women) (ADV.& BEEF 45/30).... or 6 REPS D-Ball or Sandbag Over the Shoulder


January 11, 2020 Saturday

Partner Saturday

1 person performs AMRAP while partner performs "cardio". switch each time partner finishes cardio portion. Cardio Options: 403m Run 500m Row or Ski 25men / 20 women Calorie Bike ---------- Rx'd 10 Double Unders or 25 Single Unders ADV. 115/75 & 6men / 4women Chest to Bar Pullups or 3/2 Bar Muscle Ups & 20 Double Unders BEEF 135/95 5 men/3 women Bar Muscle Ups & 30 Double Udners


January 10, 2020 Friday

A.)

10 minute alternating EMOM: EVEN minute: Max Rep Pushups ODD minute: Row Calories (10/8 Rx'd, 12/10 ADV.) -- or Bike/Ski/Air Runner Calories (8/6 Rx'd, 9/7 ADV.)