New logo metal

January 25, 2019 Friday

A2.) Options

Ring Row or Archer Ring Row or Alternating DB Bent Row 2-3x6e

A3.)

For POWERRRRRRR not conditioning

B.)

Max Calories Row, Bike, Ski, Air Runner Max Pushups or Ring Pushup (ADV: Ring Dips or HSPU) (Beef: 15ft HS Walks) Max Dumbbell Walking Lunges 45/25, 50/35, Beef: 1 in rack 1 OH 50/35) 1 Minute: Rest


January 24, 2019 Thursday

A.)

DB Snatches 45/25, (ADV: Alt 50/35), (Beef: 12@ 50-55+/35-40+) Beef does this second 3 minute rest b/t sets

B.)

ADV+Beef does this first (Beef: Burpee over rower)


January 23, 2019 Wednesday

A.) Snatch or Clean (Halt first rep)

1 Halt (knee) Squat Clean or Snatch + 1 Squat Clean or Snatch

B.)

Wall Balls (ADV: 12) (Beef: 15) Power Cleans 95/65, 115/75 135/95, 165/115


January 22, 2019 Tuesday

A.)

- :20-30s hollow variation hold (deadbug, one foot out), hollow hold, - :20-30s Pushup Plank Hold , Ring Plank, Handstand Hold, L-Sit

B.)

Interval Style with 1 minute rest-b/t rounds. Do as best as you can to learn about your splits. 200m Run, 200m Row, or 12/10 Cal Bike Shoulder to Overhead 95/65, 115/75, 135/95, Bison: 10 Double DB STO 50/35 Hanging Knee Raises or Situps (ADV: 6 T2B) (Beef: 10 T2B) -Rest 1 minute per round-


January 21, 2019 Monday

Rx'd: Buy in with 1000m/800m Row and @ any point after the row, complete an 800m Run ADV+Beef: Buy in with 800m Run and @ some point after the run, complete a 1000m Row Front or Overhead Squats 75/55, 95/65, 115/75 Pullups (ADV: C2B) (Beef: 8 C2B or 6/4 Bar or 4/2 Ring Muscle Ups) Double Unders or 30 Single Unders (ADV: 25) (Beef: 35)


January 20, 2019 Sunday

Rx'd Version

Advanced Version

Beefy Version


January 19, 2019 Saturday

Rx'd Version

Advanced Version


January 18, 2019 Friday

Rx'd Version

After set of 15 Wall Ball, go back to start and ascend again. Advanced perform chest to bar pull ups

Beefy Version

Rx'd Version

Advanced Version

Beefy Version


January 17, 2019 Thursday

Rx'd EMOM

Advanced EMOM

Partner Finisher


January 16, 2019 Wednesday

Rx'd Perform 1 rope climb, advanced perform 2 rope climbs, beefy perform 2 regional or legless rope climbs.


January 15, 2019 Tuesday

Tempo is 3 seconds down, 1 second at bottom, explode up, 2 second pause at top

Tempo is 3 seconds down, 1 second at bottom, explode up, 2 second pause at top

advanced do adductor side plank. See blog post for details.

Rx'd Version

Advanced Version

Beefy Version