July 13, 2019 Saturday

BEEF Compare 10/18/17

DB Thrusters Men 50-55lbs. / Women 35-40lbs. HS Walk must be done in 15ft. Unbroken increments


July 12, 2019 Friday

Rx'd/ADV: Classico or Prego?

Rx'd 95/65 ADV: 115/75 (21-15-9-6-3) ADV Running: 800/600/400/200/70m

Beef: Classico or Prego?

Ascending Power Clean Weight Each Round 115/75 135/95 155/105 165/115 185/125


July 11, 2019 Thursday

Rx'd/ADV: Cumpleanos de ELO

Row or Run 8 DB Snatch 45/25, (ADV: 8 Alternating 50/35) 6 Burpees (ADV: 8 Burpees)

Beef/Bison: Cumpleanos de ELO

Snatch 95/65 (BISON: 115/75) (Bison: 8 Ring Dips)


July 10, 2019 Wednesday

A.)

A2.) Nina C Hour

ADV: Weighted

B.)

Choose a rep range of each and try to keep consistent for all sets. Grunt Options -Sandbag or DBall Cleans or 70m Carries -70m Sled Push -70m Farmer Carry -70m Mixed Carry Skill Options -Push-Ups -HS Pushups -Handstand Walk -Toes to Bar -Rope Climb -Muscle Up -Double Under


July 09, 2019 Tuesday

Beef+Bison: Chutes and Ladders Upgrade

Deadlifts 115/75 135/95 Hang Power Cleans 115/75 135/95 Shoulder to Overheads 115/75, 135/95 *ROUND 1: Run 403m then start back at 3's *ROUND 2: Row 500m then start back at 3's *ROUND 3: 50 DU (Bison: 80 DU) *ROUND 4+: 200m Run

Rx'd & ADV: Chutes and Ladders Upgraded

Shoulder To Overhead 75/55, 95/65 Russian KB Swings 53/35, 70/44 Hanging Knee Raises (T2B) *ROUND 1: Row 500m then start back at 3's *ROUND 2: Run 403m then start back at 3's *ROUND 3: 15 DU or 30 Singles (ADV: 30 DU) *ROUND 4+: 200m Run


July 08, 2019 Monday

A.) Squat Clean or Snatch

ADV: 1 Across @ 85%-90%

B.) Nutribullet Challenge

15 Wall Balls (All Levels) 403m Run 10 Pullups (ADV: 20 or 12 C2B or 6/4 Ring or Bar MU) (Beef: 30 or 20 C2B or 10 Ring or Bar Muscle Ups) Max Reps Wall Balls in time remaining


July 07, 2019 Sunday

Adv: Goblet Squats 53/35 Beef: Front Squats 95/65

Beef: Bar Facing Burpees


July 06, 2019 Saturday

RxD: 45/25 Complete 3 Rope Climbs at any point Adv: 10 Push Ups 12 DB Snatches 50/35 Complete 5 Rope Climbs at any point Beef: 6 Handstand Push Ups 15 Alt DB Snatches 50/35 Complete 7 Rope Climbs at any point Bison: 10 Handstand Push Ups 15 Power Snatches 75/55 Complete 3 Short Rope Climbs and 4 Regular Rope Climbs at any point


July 05, 2019 Friday

Adv: Weighted

7:00 AMRAP 10 Russian KB Swings 53/35 (70/44) (American 70/53) 10 Double Unders (20) (30)


July 04, 2019 Thursday

*Alt Rounds with a partner RxD: 75/55 Adv: 95/65 Beef: 115/75

*1 person performing AMRAP *1 person performing Cals


July 03, 2019 Wednesday

RxD: 95/65 Adv: 115/75 Beef: 135/95


July 02, 2019 Tuesday

15-12-9-6-3 Goblet Squats 53/35 (Front Squats 95/65) (DB Squats 50/35) *Pull Ups *RxD: 5-5-5-5-5 Pull Ups *Adv: 7-7-7-7-7 Pull Ups *Beef: 15-12-9-6-3 Pull Ups


July 01, 2019 Monday

3 Rounds 603m Run (800m) 15 Wall Balls (20) (25) 12 Sit Ups or Hanging Knee Raises (7 Toes to Bar) (12 Toes to Bar + 30' Handstand Walk)


June 30, 2019 Sunday

Partner Row or Bike read instructions

11 Minute Clock Partner 2k/1600m row (adv 2k) or Assault Bike Cal 100/80 (adv 100) *for row switch every 200m, for bike switch every 10 cals*

Partner Amrap

11 Min Amrap 12 Wall Balls (adv 15) (Beef 18) 8 Burpees 12 Dumbbell snatches 45/25 (adv 50/35 or Kb snatch 53/35) (Beef alt 50+/35+)


June 29, 2019 Saturday

Adv and Beefy versions 4 Rounds 403m Run 12 Russian Kettlebell Swings (14 @ 70/44) (16 am. swings 70/53) 12 Box Jump overs (adv 15) (Beef 18) 8 Pull ups (adv 14 regular or 7 C2B) (Beef 5/3 BMU or or 12 C2B) -Rest :90s between rounds- *score total time*


June 28, 2019 Friday

Rx'd Version

Advanced Version