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

Rx'd Version

Advanced Version

Beefy Version

Can also do ring dips instead of handstand push ups


April 10, 2019 Wednesday

Rx'd Version

After every set of shoulder to overhead 10 double unders or 30 singles

Advanced Version

After each set of shoulder to overhead perform 20 double unders

Beefy Version

After each set of shoulder to overhead perform 40 double unders


April 09, 2019 Tuesday

Advanced Version

Other pull up options: 5/3 BMU or 10 C2B

Beefy Version

Can also do regional rope instead of legless


April 08, 2019 Monday

8 reps each side

Advanced Version

Beefy Version

Bison Version


April 07, 2019 Sunday

RxD: 53/35 Complete a 500m Row at 0:00 and 10:00 Adv: American 70/44 7 Push Ups Complete a 500m Row at 5:00 and 15:00 Beef: American 70/53 5 Handstand Push Ups Complete a 500m Row at 5:00 and 15:00 Bison: American 70/53 7 Handstand Push Ups Complete a 500m Row at 5:00 and 15:00


April 06, 2019 Saturday

RxD: 115/75 Adv: 800m Run 115/75 15 Wall Balls Chest to Bars Beef: 800m Run 135/95 20 Wall Balls 7/5 Bar Muscle Ups Bison: 800m Run 165/115 25 Wall Balls 10 Bar Muscle Ups