May 03, 2019 Friday

Choose your own Redline: Sled Sprint

Additional loadings adv 75/50 Beefy 100/75 Bison 125/100

Choose your own Redline: Row


May 02, 2019 Thursday

RxD: 95/65 Adv: 115/75 Beef: DB 50/35 or HSPU No Step Ups *compare Sept 4, 2017 & 11/8/17


May 01, 2019 Wednesday

@ some point perform 3 rope climbs Advanced and Beefy versions 5 Rounds 403m Run (Beef runs 603/603/403/403/403) 8 Squat cleans 95/65 (adv 115/75) (Beef squat snatch 95/65) (Bison SS @ 115/75) 10 Hanging Knee raises or SL V-ups (Adv 6 Toes to bar) (Beef 10 toes to bar) *at some point Perform rope climbs* Rx'd- 3 Adv- 4 Beef- 3 regular + 2 regional or legless


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)