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January 03, 2019 Thursday

Rx'd

ADV/Beef/Bison

Pullups (ADV: 7 C2B or 4/2 Bar Muscle ups ) (Beef: 10 C2B or 8/6 Bar MU) (Bison: 15 C2B or 10/8 Bar MU) Box Jump Overs (ADV: 12) (Beef: 15) DB Snatches (ADV: 12 Alternating 50/35) (Beef: 18 Alternating 50/35) Beef/Bison: Cash Out with 80/70 Cal Row


January 02, 2019 Wednesday

A.) Clean and Jerk or Snatches

2 Clean and Jerks or Snatches ADV: 1 Across @ 85-90% or compare to last couple week's EMOM weights

B.) Rx'd/Adv

Barbell Lunges 95/65, 115/75 Pushups *Scaling Suggestions (including those who need assistance: 15m/12f-12m/9f-9m/) *70m Farmer Carry Each Round 45/25 DB or KB Equivalent (ADV: 50/35)

B.) Beef or Solid HSPU-ers

Barbell Lunges 135/95 HSPU (Scaling Suggestions for those who have them 12/9/6) *70m Farmer Carry Each Round 70/45 DB or KB Equivalent


January 01, 2019 Tuesday

New Year's Strength Option 1

Only an hour for class. Show up early and warm-up!

New Year's Strength Option 2

Only an hour for class. Show up early and warm-up!

New Year's Conditioning Option 1

200m Run, Row, Ski, or 500m Bike, Wall Balls, ADV: 12, Beef: 15 KB Swings 53/35, 70/44, 10@ 70/53

New Year's HERO Option

Only ONE hour class today. Get their early and warmup! Scale as needed to in and out in under an hour!


December 31, 2018 Monday

@ Minute 8:00: Rxd does 500m Row, ADV+Beef does 403m Run @ Minute 15: Rx'd does 403m Run, ADV+Beef does 500M Row Hang Power Cleans (Hang Squat Option 5 Reps) 95/65, 115/75, 135/95, 155/105 Double Unders or 30 Single Unders (ADV: 20) (Beef: 30) Hanging Knee Raises or V-Ups, (ADV: 5 T2B) (Beef: 7) (Bison 9)


December 30, 2018 Sunday

RxD: 95/65 Adv: 115/75 Bar Facing Beef: 135/95 Bar Facing

Beef: No Step Ups


December 29, 2018 Saturday

8:00 Alt EMOM 1) :30 Static Ring Row (Static Barbell Bent Over Row) (Static Chin Over Bar) 2) :30 Deadbug Marches (Hollow Hold or Deadbug) (Plank)

603m Run (800m) 15 Shoulder to Overheads 75/55 (21 Reps @ 95/65) (21 Reps @ 115/75) 603m Run (800m) 15 Front Squats 75/55 (21 reps at 95/65) (21 Reps @ 115/75) 403m Run 12 Shoulder to Overheads 75/55 (15 Reps @ 95/65) (15 Reps @ 115/75) 403m Run 12 Front Squats 75/55 (15 Reps at 95/65) (15 Reps @ 115/75) 200m Run 9 Shoulder to Overheads 75/55 (95/65) (115/75) 200m Run 9 Front Squats 75/55 (95/65) (115/75)


December 28, 2018 Friday

*compare 12/14/18

Across at ~80-85% - or - + 5lbs from last time *compare 12/14/18

RxD: 53/35 15 Double Unders -or- Single Unders Adv: 12 KB Swings 70/44 25 Double Unders Beef: 15 KB Swings 70/53 35 Double Unders


December 27, 2018 Thursday

*20:00 Time Cap *Score will be time of completion OR total reps completed in 20:00 *Run = 1 Rep RxD: 45/25 Adv: 50/35 Lateral Facing DB Burpees 200m Run 2 Rope Climbs Beef: Alt 50/35 Lateral Facing DB Burpees 200m Run 2 Short Rope Climbs


December 26, 2018 Wednesday

*compare 11/27/18

Adv: 30 Cal Row 30 Thrusters 75/55 Beef: 40 Cal Row 40 Thrusters 95/65 Bison: 50 Cal Row 50 DB Thrusters 50/35


December 24, 2018 Monday

*Alt movements with a partner

Partner 1 - 403m MB Carry Partner 2 - 200m MB Carry Partner 1 - 200m Run Partner 2 - 403m Run


December 23, 2018 Sunday

Rx'd Version

Advanced Version

Beefy Version


December 22, 2018 Saturday

Fundamental EMOM

Rx'd Version

@ some point perform 2 rope climbs

Advanced Version

@ some point perform 3 rope climbs