December 03, 2019 Tuesday

A2.)

Accumulate 2 minutes of holding @at any point during Part A. -ADV Versions: Weighted

A2.)

Accumulate 2 minutes of hold @at any point during Part A. Scaled Versions: -Rings, High Boxes, Parallettes on lower Boxes

B.) Gritty B

2 Rounds 90 Seconds Max Shoulder to Overhead 95/65 or 45/25 DB (ADV: 115/75 or 50/35 DB) (Beef: 135/95 or 50+/35+) 30 Sec Rest 90 Seconds Calories any machine 30 Sec Rest 90 Seconds Grunt or Skill Work 30 Sec Rest Grunt/Skill Option -Sled Push -Farmer Carry -HS walk -Sandbag or Stone to Shoulder -Strict Pull-Ups or Ring Dips


December 02, 2019 Monday

Buy in: (Rx'd only: 30 Calories any machine) ----- 5 Rounds 5 Squat Cleans 95/65, 115/75, 135/95 7 Box Jump Overs (Beef: 9) 9 Situps or Hanging Knee Raises (ADV: 7 Toes to Bar) (Beef: 9 T2B) ----- Cash Out: (ADV+Beef Only) 40 Calories Any Machine **Accumulate @ some point during the workout: 30 DB Snatches 45/25, (ADV: Alt 50/35) (Beef: 40 Alt @50+/35+) 30 Wall Balls (ADV+Beef: 40)


December 01, 2019 Sunday

3 Rounds 800m Run 10/7 Push Ups (10 Shoulder to Overheads 95/65) (10 Shoulder to Overheads 115/75) (10 Push Press 135/95) 10 Barbell Lunges 75/55 95/65 115/75 (Overhead Lunges 135/95) *At some point complete: Rxd - 3 Rope Climbs Adv - 5 Rope Climbs Beef - 7 Rope Climbs Bison - 10 Regular Rope Climbs


November 30, 2019 Saturday

RxD & Adv

RxD & Adv - 4 Rounds 403m Run 10 Burpees (Bar Facing) 7 Clean & Jerks 95/65 115/75 - 1:00 rest -

Beef - 4 Rounds 403m Run 15 Bar Facing Burpees Clean & Jerks* - 1:00 rest - *Ascending Weights and Descending Reps Round 1: 11 Clean & Jerks 135/95 Round 2: 9 Clean & Jerks 165/115 Round 3: 7 Clean & Jerks 185/135 Round 4: 5 Clean & Jerks 205/145


November 29, 2019 Friday

Ascending

For Time: 750m/500m Row (1000m) 30 Goblet Squats 53/35 (Thrusters 75/55) (Thrusters 95/65) 200m Run


November 28, 2019 Thursday

Thanksgiving Share-a-thon Part 1

A) 18:00 AMRAP 11 Wall Balls 9 Russian KB Swings 53/35 (70/44) (American KB Swings 70/53) 70m MB Carry B) 18:00 Clock Max Cals any Machine *Partner 1 perform AMRAP *Partner 2 perform Max Cals **Partners may switch at any point and any time ***One partner must be performing max cals and one partner must be AMRAP-ing at all times

Thanksgiving Share-a-thon Part 2

A) 18:00 AMRAP 11 Wall Balls 9 Russian KB Swings 53/35 (70/44) (American KB Swings 70/53) 70m MB Carry B) 18:00 Clock Max Cals any Machine *Partner 1 perform AMRAP *Partner 2 perform Max Cals **Partners may switch at any point and any time ***One partner must be performing max cals and one partner must be AMRAP-ing at all times


November 27, 2019 Wednesday

5 Rounds 403m Run 7 Power Cleans 95/65 (10 Power Cleans 95/65) (10 Power Snatches 95/65) 10 Sit Ups -or- Hanging Knee Raises (7 Toes to Bar) (12 Toes to Bar)


November 26, 2019 Tuesday

8:00 AMRAP 5 Pull Ups (5 Chest to Bars -or- 10 Pull Ups) (10 Chest to Bars) (5 Muscle Ups) 15 Double Unders (35) (45) (55)


November 25, 2019 Monday

8:00 Alt EMOM 1:00 Max Cals any Machine 1:00 Shoulder to Overheads 75/55 95/65 115/75

8:00 Alt EMOM 1:00 DB Snatches 45/25 (Alt 50/35) (Alt 55+/35+) 1:00 Air Squats (Alt Pistols)

8:00 Alt EMOM 1:00 Burpees 1:00 70m Sled Push (1 green/0 green)


November 24, 2019 Sunday

A1 First time

8 Calories any machine 10 Russian Kb swings 10 Double unders or 30 singles (adv 20 Doubles) (Beef 40 Double unders)

A2 First time

5 Min Amrap 12 Goblet Squats 53/35 (adv front squat 75/55) (Beef 95/65) 10 Burpees (Adv Bar facing)

A1 Second time

8 Calories any machine 10 Russian Kb swings 10 Double unders or 30 singles (adv 20 Doubles) (Beef 40 Double unders)

A2 Second time

5 Min Amrap 12 Goblet Squats 53/35 (adv front squat 75/55) (Beef 95/65) 10 Burpees (Adv Bar facing)


November 23, 2019 Saturday

Rx'd/ADV Version

*at min 6, and min 12, rest for 1 minute. Pick up where you left off* **40 reps per round (35m run = 1 rep)

No rest for the Beefs (200m run= 1 rep) Through 18's- 127 reps Through 21's-170 reps Through 24's- 218 reps Through 27's- 272 reps


November 22, 2019 Friday

12 Minute Amrap 10 Wall Ball (adv 14) (Beef 18) 9 Deadlifts 135/95 (Adv 185/135) (Beef 12 @ 185/135) (Bison 225/155)


November 21, 2019 Thursday

Perform at some point Rx'd- Complete 4 rope Climbs or four 35m farmer carrys 50/35 Adv/Beef/Bison 5 Rounds 403m Run 8 Ground to overhead 95/65 (adv 115/75) (Beef 10 @ 135/95) (Bison 10 Snatch @ 135/95) Perform at some point Rx'd- Complete 4 rope Climbs or four 35m farmer carrys 50/35 Adv- Complete 7 rope climbs at some point Beef- Complete 4 legless or Short rope climbs + 4 regular rope climbs


November 20, 2019 Wednesday


November 19, 2019 Tuesday

200m Run or Row (ADV Row 250m) 5 Squat Cleans 95/65, 115/75, 135/95 , 155/105 6 Pullups (ADV: 7) (Beef: 7 C2B) -Rest 1 minute b/t rounds-