October 22, 2019 Tuesday

Rubics Cube

*ADV+Beef flip row and run portions, but keep everything else the same. Deadlifts 165/115, 185/125, (Beef: 9@ 205/135) Hanging Knee Raises or V-Ups (ADV: 5 T2B) Burpees (ADV: BFB) (Beef: 9 BFB) 70m Farmer Carry 45/25 DB/KB Equiv (ADV: 50/35) (Beef: 70/45) (Bison: 30ft Handstand Walk)

Rubics Cube

*ADV+Beef flip row and run portions, but keep everything else the same. Deadlifts 165/115, 185/125, (Beef: 9@ 205/135) Hanging Knee Raises or V-Ups (ADV: T2B) Burpees (ADV: BFB) (Beef: 9 BFB) 70m Farmer Carry 45/25 DB/KB Equiv (ADV: 50/35) (Beef: 70/45) (Bison: 30ft Handstand Walk)


October 21, 2019 Monday

A.) Snatch or Clean & Jerk

Hang Snatch or Hang Clean & Jerk ADV: 1 @85-90%

B.) Bring Your "A" Game

* After each set: 1 Rope Climb (ADV: 1 Legless) Beef: 3-2-1 (Beef: 5-3-1) 75/55, 95/65, 115/75, 135/95


October 20, 2019 Sunday

3 Rounds 603m Run (800m) 20 Double Unders (40) (60) 10 Pull Ups (15 Pull Ups -or- 10 Chest to Bars) (20 Chest to Bars) 10 Wall Balls (15) (20)


October 19, 2019 Saturday

20:00 AMRAP 10 Air Squats 8 Russian KB Swings 53/35 (70/44) (American KB Swings 70/53) 6 Burpees 0:00 - 403m Run 5:00 - 200m Run (403m) 10:00 - 403m Run 15:00 - 200m (403m)


October 18, 2019 Friday

3/2/1

Partner 2 complete a 70m Jog while Partner 1 Rows


October 17, 2019 Thursday

- 0:00 - 5:00 AMRAP 7 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 165/135) 5 Burpees (5 Bar Facing Burpees) (7 Bar Facing Burpees) - 5:00 - 403m Run (Active Recovery) - 9:00 - 5:00 AMRAP 7 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 135/95) 5 Burpees (5 Bar Facing Burpees) (7 Bar Facing Burpees) - 14:00 - 403m Run (Active Recovery) - 18:00 - 5:00 AMRAP 7 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 115/75) 5 Burpees (5 Bar Facing Burpees) (7 Bar Facing Burpees) *Pick up where you left off each AMRAP **Note Beefy weight decreases each AMRAP


October 16, 2019 Wednesday

Buy In: 750m/500m Row (750m) (1000m) 3 Rounds 12 DB Snatches 45/25 (12 Alt DB Snatches 50/35) (12 Power Snatches 75/55) 12 Goblet Lunges 45/25 (12 Goblet Lunges 50/35) (12 Overhead Lunges 75/55)


October 15, 2019 Tuesday

5 Rounds 403m Run 8 Shoulder to Overheads 75/55 (10 @ 95/65) (10 @ 115/75) 10 Sit Ups -or- Hanging Knee Raises (8 Toes to Bar) (10 Toes to Bar)

Bison: Caution

Buy In: 1600m Run Cash Out: 800m Run


October 14, 2019 Monday

18:00 AMREP 3-6-9-12-1 Rope Climb (2) (2 Short Rope) Wall Balls Deadlifts 135/95 165/115 185/135 Box Jump Overs *Score = Total Reps RxD: 91 Reps/Round Adv: 92 Reps/Round Beef: 92 Reps/Round


October 13, 2019 Sunday

7 Rounds (adv + beef 8 rounds) 200m Run 8 Front squats 95/65 (115/75) (135/95) (DB squats 50/35) 10 Double unders or 30 singles (adv 20 DU) (Beef 40)


October 12, 2019 Saturday

Partner Amrap Read notes

20 Minute Partner Amrap 8 Shoulder to overhead 95/65 (adv 115/75) (Beef 10 @ 135/95) (Bison DB 50/35) 6 Pull ups (adv 10 PU or 6 C2B) (Beef 3/2 BMU) (Bison 5) 12 Calories any machine *at minutes 5,10,15 stop and perform 2 minutes of grunt work with partner* **After grunt work is done, pick up where you left off on amrap** ***Break up work however you want, one works while other rests*** Grunt work options -Sandbag carry 70m -Sandbag over shoulder -D Ball Carry 70m -D ball over shoulder -Heavy farmer carry bars -Tire flips -Tire slam with hammer -Stone to shoulder -Mixed rack carries -Plate pinch walk


October 11, 2019 Friday

For Quality 3 Rounds 4-8 Strict hanging Knee raises w/ eccentric focus (Adv Hanging straight leg raise) (Beef strict T2B) -Rest at least :30s- 10-14 Dumbbell walking lunges 40/20 (45/25) (50+/30+) -Rest at least :30s-

-Rx'd buy in with 500/400m row -Adv perform 500m row at min 5 -Beef perform 500m row before time expires, once row is done you cannot go back to the Amrap


October 10, 2019 Thursday

READ NOTES for details

Every 4 min for 24 Minutes Cardio buy in In time remaining for each interval, Amrap of 12 Russian KB swings 53/35 (adv 70/44) (Beef 14 am 70/53) 7/5 Push ups (adv 10/7 or 5/3 HSPU) (Beef 8/5 HSPU or Ring dips) Cardio options -Run 403m -Assault Bike 25/20 (adv 25) (Beef 30) -Row 500/400m (adv 500m) -Ski 500/400m (adv 500) -Assault Run 403m


October 09, 2019 Wednesday

Tempo Back squat (32X1)

Tempo reads as: 3 seconds down, 2 seconds at the bottom, as fast as possible up, 1 second at the top.

Rx'd Version

Advanced Version

Beefy Version


October 08, 2019 Tuesday

Adv: 1 Clean and Jerk Beef open conditioning 30 Double unders + 2 Clean and Jerk

21 Down Ups (Burpees) (Bar facing Burpees) 200m Run or Row 15 Clean and Jerks 95/65 (115/75) (135/95 or power snatch 115/75) 70m Farmer Carry 45/25 50/35 (140m @ 55+/40+) 9 Down ups (burpees) (bar facing) 200m run or Row *Beef start from bottom and ascend*


October 07, 2019 Monday

Rx'd/Adv version

4 rounds 403m Run 12 Wall Balls (15) 10 Deadlifts 135/95 (12 @ 185/125) 8 Box Jumps (10) *at some point during the workout perform 3 rope climbs (adv 4)*

Beefy version

*At some point during the workout complete 2 legless or short rope climbs + 2 regular*


October 06, 2019 Sunday

B.)

Max Reps of one of the following 4 Minutes of Grunt/Skill Work or max reps -Sled Pushes -Sandbag/B-Ball Carries -Sandbag/D-Ball Cleans -Mix/Rack Carries -400m Medball or Plate Run -DU -Rope Climbs -Muscle Ups -Ring Dips -Handstand Walks

C.)

Immediately into: AMRAP in 8 Minutes Burpees (ADV: 8 Burpee over the DB) DB Snatches 45/25, (ADV+Beef: 14 Alternating 50/35)