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December 22, 2018 Saturday

Beefy Version

@ some point perform 3 regional or legless rope climbs

Bison Version

@ some point perform 3 regional or legless rope climbs


December 21, 2018 Friday

Rx'd Version

Advanced Version

Advanced and Beefy Start with row/pull up part

Beefy Version

Adv and Beefy start with row/pull up part


December 20, 2018 Thursday

A1

8 reps on each side for each set

A2

Hold the plank for anywhere between 40 seconds- 1minute

A3

Rx'd Version

Adv Version

Beefy Blowout


December 19, 2018 Wednesday

Clean and Jerk or Snatch

Advanced can choose to do 1 rep

Rx'd Version

Each 35m run counts as 1 rep.

Adv Version

Beefy Version


December 18, 2018 Tuesday

Grunt work movements READ INSTRUCTIONS

Pick at least two of the following -HEAVY 70m farmer Carry (bars, KB, or DB) -Max Cal any machine -Yoke Carry 70m -Max Sandbag over shoulder/ or 24 in Box -Heavy bag over jerk block -Long Sand bag carry 200m -Stone to Shoulder -Heavy Round Bag Carry 70m

Rx'd Version

Single leg v-ups, alternating legs.

Advanced Version

Beefy Version


December 17, 2018 Monday

Alternate sides on the side plank every round


December 16, 2018 Sunday

A.)

DB Snatches 45/25 (Adv: 50/35) (Beef: 50#+/40#+) Row, Bike, Ski, or Air Runner Cals @ 75% Effort

B.)

Row, Bike, Ski, or Air Runner Cals @ 75% Effort Burpees


December 15, 2018 Saturday

Rx'd

ADV/Beef

Pullups (Beef: C2B or 8/6 Bar MU or 7/4 Ring MU) Box Jumps Overs (Beef: 15 no step up) Wall Balls (Beef: 21) 403m Run


December 14, 2018 Friday

A.) Squat Clean or Snatch

ADV: 1 @80-85% Or up 5lbs from last time*

B.) Beef/Bison Gymnasty Version

205/145, 255/155 Bison: 30ft HS Walk

B.)

21-15-9 Deadlifts 155/105, 185/135, 205/145, 225/155 Single Arm DB Push Press 45/25, 50/35, 70/45


December 13, 2018 Thursday

Winter Acai Bowl Replenisher

Compare SIMILAR TO 5/9/17. Slight Differences in rx'd. ADV+BEEF start with row Front Squats 95/65, 115/75, 135/95 Rx'd Run is 600m Regular Burpees for RX'D Bar Facing Burpees for ADV+BEEF Rikus's Bison Acai Bowl: NO-Buy in 10 ROUNDS 7 Front Squats 135/95 7 Bar Facing Burpees REST 3 MINUTES For time: Row 800m Run 800m


December 12, 2018 Wednesday

Rx'd

115/75 C+J 15 DU or 30 Single Unders 12 Hanging Knee Raises or Situps