March 24, 2019 Sunday

Beefy Blowout

Score will be total burpee box jumps

March 23, 2019 Saturday

March 22, 2019 Friday

Static Holds (read instructions for all options)

Push options -Ring Support -Bottoms up hold (Single or Double Arm) -Handstand Hold -Mixed Hold (1 DB OH and 1 at side) Pull Options -Inverted Pull up -Ring Row -Chin Over Bar Core -Plank (adv Weighted) -L-sit Variations -Hollow hold -GHD supine hold

Rx'd Version

Adv Version

Beefy Version

March 21, 2019 Thursday

Advanced complex option read notes

1 Hang Squat Clean + 2 power Cleans + 1 Jerk No dropping the bar!!!

Rx'd Sled

Weight is 30/15

Adv Sled

Weight is 45/30 Rest 1 min between sets

Beef Sled

Weight is 60/45

March 20, 2019 Wednesday

Strict Development

Rx'd Version

Advanced Version

Beefy Version

Bison Version

March 19, 2019 Tuesday

Return of the cuatro

Heavy Carry Read instructions for options

Yoke Carry, Farmer Carry bars or Dumbbells or Kettlebells, Roundbags All done for 70m

Rx'd Version

Advanced Version

Beefy Version

March 18, 2019 Monday


Bring your own sunscreen

Or Bring some tanning oil

Cause Summers almost here

March 17, 2019 Sunday

RxD: 75/55 Adv: 95/65 Beef: 115/75

RxD: 53/35 Sit Ups or Hanging Knee Raises Adv: Single Arm DB Overhead Luges 45/25 Toes to Bar Beef: Single Arm DB Overhead Lunges 50/35 Toes to Bar

March 16, 2019 Saturday

RxD: 53/35 Adv: 70/44 Beef: 70/53