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-


November 18, 2019 Monday

15 minutes to build to a heavy single

200m Med ball Carry 20 Russian KB swings 53/35 (adv 25 @ 70/44) (Beef Am swings 70/53) 25 Burpees (Adv + Beef 30 Burpees) 20 Russian Kb swings 53/35 (adv 25 @ 70/44) (Beef Am swings 70/53) 200m Run (Adv + Beef 200m Med ball Carry)


November 17, 2019 Sunday

800 Meter Run 21 Situps or Hanging Knee Raises (ADV: 15 T2B) (Beef: 21 T2B) 21 Wall Balls 1 Rope Climb (ADV: Legless) (Beef: 1 Reg + 1 Regional or Legless) 400m Run (ADV: 600m) 15 Situps or Hanging Knee Raises (ADV: 12 T2B) (Beef: 18 T2B) 15 Wall Balls (ADV: 18) 1 Rope Climb (ADV: Legless) (Beef: 1 Reg + 1 Regional or Legless) 200m (ADV: 400m) 12 Situps or Hanging Knee Raises (ADV: 9 T2B) (Beef: 15 T2B) 12 Wall Balls (ADV: 15) 1 Rope Climb (ADV: Legless) (Beef: 1 Reg + 1 Regional or Legless) 70m (ADV: 200m) 9 Situps or Hanging Knee Raises (ADV: 6 T2B) (Beef: 12 T2B) 9 Wall Balls (ADV: 12) 1 Rope Climb (ADV: Legless) (Beef: 1 Reg + 1 Regional or Legless)


November 16, 2019 Saturday

Partner or Solo Yolo

Partner Version: One person working at a time on AMRAP, but CAN work with person is on machine. Solo Version: SOLO! AMRAP in 18 Minutes 5 Hang Squat Cleans 95/65, 115/75, (Beef: 7 @135/95) 7 Shoulder to Overhead 95/65, 115/75, 135/95 5 Pullups (ADV: C2B) (Beef: 7 C2B) @ Minute 9:00, Complete 60 Calorie Row or Bike (Both athletes must do half), partner can do work one is on machine.


November 15, 2019 Friday

Cali Winter Breeze Rx'd and ADV

5 Rounds 403m Run or Row or 20/15 Cal Bike (ADV Bike: 25/18) 7 Deadlifts 165/115 (ADV: 185/135) 7 Burpees (ADV: BFB) 15 Double Unders or 30 Singles (ADV: 30 DU) 1 Minutes Rest

Cali Winter Breeze Beef/Bison

Read Sections Thoroughly! 5 Rounds 403m Run or Row or 20/15 Cal Bike (ADV Bike: 25/18) 7 Deadlifts 225/155 (Bison: 315/205) **Beef/Bison: SEE BELOW 15 Double Unders or 30 Singles (ADV: 30 DU) (Beef: 50 DU) 1 Minutes Rest Beef/Bison: During the "burpee portion" Round 1: 10 BFB Round 2: 4/2 Muscle Ups (Bison: 6/4 Muscle Ups) Round 3: 30ft HS Walk (Bison: 50ft) Round 4: 4/2 Muscle Ups (Bison: 6/4 Muscle Ups) Round 5: 10 BFB


November 14, 2019 Thursday

A.)

Same format as last week: Doubles for first 6 minutes, Singles for final 6 minutes

B.1) So Clean

4 Minutes Clock 500m Row Max Power Cleans 75/55, 95/65 115/75, 135/95

B2.) So Fresh

140m Farmer Carry 45/25 50/35 (Beef: 70/53 or 60ft HS Walk) Max Reps Barbell Lunges 75/55, 95/65 115/75, 135/95


November 13, 2019 Wednesday

Partition Inspiration

Partition the Middle Portion As Desired. ADV+Beef, flip buy in and cash out. 50 Wall Balls (ADV: 70) (Beef: 80) 40 Russian KB Swings 53/35, (ADV: 50: 70/44) (Beef: 50 American 70/53) 50 Situps or Hanging Knee Raises (ADV: 30 T2B) (Beef: 50 T2B) 40 Box Jump Overs (ADV+Beef: 50)


November 12, 2019 Tuesday

A.) Front Squat or Overhead Squat

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.) Kick. Push. Coast.

Sled Push or 10/8 Cal on Any Machine (ADV: 12/10) Shoulder to Overhead ADV: 115/75, (Beef: 10 HSPU or 8 Strict) REST Roughly 45-90 seconds between each set. -Not for time, just for notes!


November 11, 2019 Monday

Rx'd+ADV

200 Meter Run, Row, 10 Cal Bike or Ski or Air Runner DB Snatches 45/25, (ADV: 12 Alternating @50/35) AMRAP in time remaining: 3 Pull-ups (ADV: 5) 6 Pushups (ADV: 10/8) 9 Air Squats (ADV: 15)

Beef/Bison

200 Meter Run, Row, 10 Cal Bike or Ski or Air Runner Beef: 5 Power Snatch 115/75 (Bison: 5 Power Snatch 135/95)


November 10, 2019 Sunday

7 Rounds :30 Max Sit Ups -or- Hanging Knee Raises :30 Max Goblet Squats 53/35 (Front Squat 95/65) (Front Squat 115/75) :30 Rest

7 Rounds :30 Max Cals any MachineMax Russian KB Swings 53/35 (70/44) (American 70/53) :30 Max Russian KB Swings 53/35 (70/44) (American 70/53) :30 Rest


November 09, 2019 Saturday

12:00 AMRAP 8 Burpees 5 Power Cleans 95/65 115/75 135/95 70m Run *Alt movements w/ a partner

For Time: 800m Partner MB Carry *Time stops when both partners finish


November 08, 2019 Friday

For Time: 15 Walls Balls (21) (30) 403m Run (603m) 12 Wall Balls (15) (20) 200m Run (403m) 9 Wall Balls (9) (10) 70m Run (200m)


November 07, 2019 Thursday

4 Rounds 1:00 Max Shoulder to Overheads 75/55 95/65 115/75 1:00 1 Rope Climb (2) (2 Short Rope) 1:00 Max Box Jump Overs 1:00 70m Sled Push (1 Green/0 Green) (2 Greens/1 Green) (3 Greens/2 Greens) 1:00 Rest


November 06, 2019 Wednesday

For Time: 25/20 Cals any Machine (30) (40) 20 Goblet Squats 53/35 (20 Squat Cleans 95/65) (30 Squat Cleans 115/75