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Friday – August 1

Part 1:

3 Rounds 

:30 On/:30 Off – Rotating Stations

1 – Weighted Plank Hold

2 – Side-to Sides

3 – Barbell Rollouts

Part 2:

4 Rounds

15 Pull Ups

100 M Sprint

100 M Walk

10 Deadlifts (185/115)

100 Sprint

100 M Walk

 

Thursday – July 31

 

Part 1:

3-2-1-3-2-1

Push Press

Part 2:

For Time:

10 KB Swings

50 Double Unders

10 KB Swings

Then, immediately in to:

50 Push Press @55-60% of heaviest weight from above

*Every time the bar touches the ground, complete 5 burpees over the bar

Then, immediately in to:

10 KB Swings

50 Double Unders

10 KB Swings



 

Tuesday – July 29

“The Chief”

5 Rounds:

3 Minute AMRAP

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

*Rest 1 Minute in between rounds

*Each round will begin with cleans regardless of where you finish prior

Monday – July 28


Part 1:

10×1

Snatch Balance

*If you cannot overhead squat, simply get as far under the bar as you can

*Focus is SPEED and balance more so than weight

Part 2:

Every Minute on the Minute – 10 Minutes

1 Power Snatch

1 Hang Snatch

1 Snatch

Part 3:

7 Minute AMRAP

10 Box Jumps (24/20)

10 Wall Balls (20/14)

10 Toes to Bar

Saturday – July 26


Running Clock:

From 0 – 6 Minutes:

AMRAP

Row 20 Calories

15 Wall Balls (20/14)

10 Weighted Sit Ups (15/10)

From 10-18 Minutes:

Complete 4 Rounds

10 Deadlifts (185/115)

10 Hand Release Push Ups

10 Lateral Bar Hops

From 22 Minutes On:

For Time:

Run 400 M

20 Toes to Bar

10 Shoulder to Overhead (135/95)

Run 200 M

10 Toes to Bar

5 Shoulder to Overhead (135/95)

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Yes, this is a lot.  You may need to scale the weights of these movements more than usual.  


Friday – July 25


Part 1:

8 Minutes

Plank Hold

*10 Burpee Box Jumps every time you break the plank

Part 2:

8 Minutes

Max Distance Farmer Carry (53/35)

*20 Sit Ups every time you drop the KBs

Part 3:

10 Minute AMRAP

10 Hang Power Cleans (135/95)

100 M Sprint

100 M Walk (Rest)

*Goal is UNBROKEN cleans every round

Thursday – July 24

Part 1:

5 Sets

1 Power Snatch

10 Second Rest

1 Squat Snatch

Part 2:

“Nancy”

5 Rounds for time:

400 M Run

15 Overhead Squats (95/65)

Wednesday – July 23



Part 1:

2 Rounds

Row 500 M

25 Burpees over the rower

4 Minute Rest

Part 2:

EMOM – 12 Minutes

Odd Minutes: 10 Pull Ups

Even Minutes: 10 Stationary Dips


Tuesday – July 22

For Time:

800 M Run

10 Handstand Push Ups

20 KB Swings (53/35)

10 Shoulder to Overhead (135/95)

400 M Run

10 Handstand Push Ups

20 KB Swings

10 Shoulder to Overhead

200 M Run

10 Handstand Push Ups

20 KB Swings 

10 Shoulder to Overhead

Monday – July 21


Great Bison performance at the 2014 “Battle of the Burbs”!


Part 1:

5 Sets

1 Power Clean

Rest 10 seconds

1 Squat Clean

Part 2:

10 Squat Cleans (70+%)

30 Double Unders

8 Squat Cleans (75+%)

30 Double Unders

6 Squat Cleans (80+%)

30 Double Unders

4 Squat Cleans (85+%)

30 Double Unders

2 Squat Cleans (90+%)

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There is no “RX” weight for this workout.  The percentages will be based off of the weights you use from Part 1.