April 15, 2019 Monday

A.) File Them Taxes

Alternating EMOM in 10 minutes: -70m Run, ADV: 140m Run (Beef: 200m) -Max Power Cleans 95/65, 115/75, 135/95, 165/115 Evening RAIN Alternate for the run portion: No rowing Cal Bike, Ski, or Air Runner 8/6 (ADV: 9/7) Or 30 Second Plank, Hollow Hold, or Wall Sit Or 8 Burpees (ADV: 10)

B.) Paying Uncle Sam

ADV+Beef: start with this AMRAP AMRAP in 10 minutes: 12 Double unders or 30 Singles (ADV: 20) (Beef: 30) 9/7 Row Calories (ADV+Beef: 9 for M and F) 6 STO 95/65, 115/75, Beef: 9 Double DB STO 50/35


April 14, 2019 Sunday

Rx'd Version

Perform 200m run at min 5, 10, and 15

Advanced Version

Perform 200m run at min 5, 10, and 15

Beefy Version

Perform 200m run at min 5, 10, and 15


April 13, 2019 Saturday

A.) Partner cardio (read instructions)

Max Cals any machine *Partners switch every minute* **Person not on cals must hold a :30s plank (adv weighted plank)**

B.) Partner Med Ball carry (read instructions)

*one person works while other performs Max Burpees* **alternate rounds** ***Two separate scores for this: time and burpees***

Advanced Version

*one person works while other performs Max Burpees* **alternate rounds** ***Two separate scores for this: time and burpees***

Beefy version

*one person works while other performs Max Burpees* **alternate rounds** ***Two separate scores for this: time and burpees***


April 12, 2019 Friday

A1.)

8 reps on each side for each set

A2.) Pull movement (READ INSTRUCTIONS)

Other Pull options -Single arm dumbbell row (6-10 each side) -Barbell Row -Strict Pull up -Ring Pull up

A3.)

Hold the plank for anywhere between 45 seconds- 1minute Advanced can do a weighted plank (plate loaded on back)

Rx'd Version

Advanced Version

Beefy Version


April 11, 2019 Thursday

Run Alternative Options: 2K Row 2K Ski 5Kmen/4k women Bike *compare 4/4/18 & 5/23/18 & 6/19/18, 9/12/18

Advanced options

ADV. alternatives 3K Row or Ski 7.5K (men) Bike / 6K (women) Bike

Rx'd Version

Advanced Version

Beefy Version

Can also do ring dips instead of handstand push ups


April 10, 2019 Wednesday

Rx'd Version

After every set of shoulder to overhead 10 double unders or 30 singles

Advanced Version

After each set of shoulder to overhead perform 20 double unders

Beefy Version

After each set of shoulder to overhead perform 40 double unders


April 09, 2019 Tuesday

Advanced Version

Other pull up options: 5/3 BMU or 10 C2B

Beefy Version

Can also do regional rope instead of legless


April 08, 2019 Monday

8 reps each side