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

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