December 20, 2019 Friday

20:00 Alt EMOM 1) 1:00 Max Cals any Machine 2) 1 Rope Climb (2) (2 Short Rope Climbs) 3) 1:00 Max Shoulder to Overheads 95/65 115/75 135/95 (Single Arm DB Shoulder to Overheads 50+/35+) 4) 70m Sled Push (1 Green/0 Greens) (2 Greens/1 Green) (3 Greens/2 Greens) *Score = Cals + Shoulder to Overheads


December 19, 2019 Thursday

Buy In: 25/20 Cals any Machine (30) (40) 3 Rounds 10 Russian KB Swings 53/35 (70/44) (American KB Swings 70/53) 8/6 Push Ups (12 Push Ups) (8 Handstand Push Ups) (30' HS Walk) 8 Pull Ups (12 Pull Ups) (8 Chest to Bars) (5 Muscle Ups)


December 18, 2019 Wednesday

3 Rounds 403m Run 15 Wall Balls (20) (25) 200m Run (403m) 10 Power Cleans 95/65 115/75 135/95 15 Double Unders (45) (75)


December 17, 2019 Tuesday

10:00 AMRAP 10 DB Snatches 45/25 (Alt DB Snatches 50/35) (Power Snatches 75/55) (Power Snatches 95/65) 8 Box Jump Overs 6 Sit Ups -or- Hanging Knee Raises (Toes to Bar) (10 Toes to Bar) (12 Toes to Bar)


December 16, 2019 Monday

21 Goblet Squat 53/35 (Front Squat 95/65) (Overhead Squat 95/65) (Overhead Squat 115/17) 403m Run 15 Goblet Squat 53/35 (Front Squat 95/65) (Overhead Squat 95/65) (Overhead Squat 115/17) 200m Run 9 Goblet Squat 53/35 (Front Squat 95/65) (Overhead Squat 95/65) (Overhead Squat 115/17) 70m Run


December 15, 2019 Sunday

Teamwork Makes the dreamwork

*Keep track of each rounds time separately, the difference in time in seconds (faster or slower) between the two, will be the amount of burpees each pair has to do*


December 14, 2019 Saturday

*At min 0, 5, 10, 15 Run 403m (Adv 603m)* **Pick up where you left off after each run** 20 Minute Amrap 8 Burpees 10 Hanging Knee raises (Adv 5 T2B) (Beef 10 T2B) 15 Double unders or 30 singles (adv 25 DU) (Beef 40 DU) *At min 0, 5, 10, 15 Run 403m (Adv 603m)* **Pick up where you left off after each run**


December 13, 2019 Friday

Adv option 1 Halting Clean (halt at the knee) + 1 regular Clean

Rx'd Version

Advanced Version


December 12, 2019 Thursday

*at some point perform 3 (70m) sled pushes 25/empty (50/25) (75/50)* -or- *perform 2 (70m) D-Ball or Sand bag Carries* 3 Rounds 403m Med Ball Carry 20/14 18 Wall Balls (adv 24) (Beef 30) 15 Box Jump overs (18) (21) 1 Rope Climb (2 rope climbs) (2 Legless or short rope) *at some point perform 3 (70m) sled pushes 25/empty (50/25) (75/50)* -or- *perform 2 (70m) D-Ball or Sand bag Carries*


December 11, 2019 Wednesday

25 Dumbbell Snatches 45/25 (adv 50/35) (Beef 30 alt 50+/35+) 70m Farmer Carry ~45/25 (~50/35) (~70/53) 25 Dumbbell Lunges 45/25 (adv 50/35) (Beef 30 Overhead lunges 50+/35+) 70m Farmer Carry 400m Row or Assault Bike 22/16 Cals *Adv/Beef Start with Cardio*


December 10, 2019 Tuesday

*at minutes 4, 9, and 14, rest for one minute* B.) 18 Minute Amrap 8 Hanging Knee raises or sit ups (4 T2B) (8 T2B) 8 Shoulder to overhead 95/65 (Adv 115/75) (Beef 10 @ 135/95 or DB 50/35) 10 Box Jumps (12) (14) *at minutes 4, 9, and 14, rest for one minute*


December 09, 2019 Monday

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)


December 07, 2019 Saturday

Solo or Partner Nate

Partner Version, Partition Work However

Solo or Partner Chief

ADV: 155/105, Beef: 185/125 Partner Version, Partition Work However


December 06, 2019 Friday

Rxd

3 Rounds 8 Deadlifts 155/105 200m Run 1 Rope Climbs 15 Wall Balls 8 Burpees 15 Calories of Choice

ADV/Beef/Bison 3 Rounds Burpees (ADV: 10) (Beef: 10 BFB) Calories of Choice (ADV: 20) (Beef: 25) 3 Rounds Rope Climbs (ADV: 1 Legless or Regional) (Beef: 2 Short) Wall Balls (ADV: 20) (Beef: 25) 3 Rounds 8 Deadlifts 185/125, (Beef: 10@ 205/135) (Bison: 10@ 225/155) 200m Run


December 05, 2019 Thursday

A.) Clean & Jerk or Snatches

ADV: 1 Fluctuating between 75-90% for 15 minutes

B.) Rx'd

B.) ADV/Beef/Bison

115/75, 135/95, 155/105 Beef/Bison: 40 m./f


December 04, 2019 Wednesday

Gaipa Patron Hour

Compare similar to 10/23/19 3 Rounds 403m Row or Run DU (ADV: 20) (Beef: 30) Russian KB Swings 53/35, 70/44, (Beef: 10 American 70/53) Pull-Ups (ADV: C2B or 4/2 Ring or Bar MU) (Beef: 15 C2B or 6/4 Ring or Bar Muscle Up) (Bison: 20 C2B or 10 Ring or Bar MU) Russian KB Swings 53/35, 70/44, (Beef: 10 American 70/53) DU (ADV: 20) (Beef: 30) 200m Row or Run (ADV: 400m) -Rest 3 minutes-


December 03, 2019 Tuesday

A.) Back or Overhead Squat

(3 second descent, as desired at bottom, ascent, and at top)