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Thursday – September 1

Part 1:

3 Sets

1 (5 second) Pause Front Squat + 1 Front Squat

*Each set should be no less than 70% of 1 rep max Front Squat

3 Sets

1 (3 second) Pause Front Squat + 2 Front Squats

*Each set should be no less than 80% of 1 rep max Front Squat

Part 2:

2 x 3 (80+%)

2 x 2 (90+%)

2 x 1 (95+%)

Back Squat

Part 3:

5 Sets

Max Effort L-Sit or L-Hold

*After each fail, complete 5 Barbell Rollouts

*Rest 1-2 Minutes between sets

Wednesday – August 31

For Time:

33-27-21-15-9

Double Unders

Sit Ups

*Singles will be 82-67-52-37-22

then, right in to

27-21-15-9

KB Swings (53/35)

Push Ups

then, right in to

21-15-9

Calorie Row

Box Jumps (24/20)

*35 Minute Cap

Tuesday – August 30

BISON BENCHMARK #12.1

3 Rounds

1 Minute Max Rep Toes to Bar

:30 Rest

1 Minute Max Rep Squat Cleans (145/90)

:30 Rest

1 Minute Handstand Push Ups

:30 Rest

*Score is total reps

*We will have scaling options for all three movements, including those that do not want to be upside down or don't want to kip their handstand push ups.

Monday – August 29

Part 1:

For Time:

Run 1,000 M

Rest 3 Minutes

Run 800 M

Rest 2 Minutes

Run 400 M

Rest 1 Minute

Run 200 M

*Time includes the 3 minutes of rest

*Each run should be close to a max effort attempt

Part 2:

Use rest of class to find:

1 Rep Max Split Jerk

'

Saturday – August 27

In Teams of 2 (1 working/1 resting)

25 Minute AMRAP

10 KB Swngs (53/35)

10 Wall Balls (20/14)

10 Deadlifts (135/85)

10 Ring Push Ups

200 M Run 

Friday – August 26

Part 1:

6 Sets

1 (5 second) Pause Front Squat + 1 (3 second) Pause Front Squat + 1 Front Squat

*Sets Sets 3-6 should be for a heavy load.  Record the heaviest.

*Rest less than 90 seconds between sets

Part 2:

3 Rounds

15 Toes to Bar

12 Hang Squat Cleans (95/65)

9 Handstand Push Ups

*12 Minute Cap

Thursday – August 25

Part 1:

4 Rounds (4 minutes on/2 Minutes off)

3 Burpees

7 Power Snatches (75/55)

20 Double Unders

*Start each interval where you left off.  Your score will be total rounds.

Part 2 (Optional):

Compile 2 Minutes in an L-Sit or L-Hold

Compile 2 Minutes of Hollow Rocks

Tuesday – August 23

Part 1:

12 Minutes to Find Heaviest:

1 Push Jerk + 1 Split Jerk

Part 2:

18-15-12-9-6-3

Shoulder to Overhead (55-65% of Part 1)

*200 M Run BETWEEN rounds (WOD ends after set of 3)

Monday – August 22

Part 1:

For Time:

400 M Run

30 Wall Balls

20 Burpees

10 Power Cleans (165/105)

*9 Minute Cap

*SPRINT

Part 2:

6 Sets

1 (5 second) Pause Front Squat + 1 (3 second) Pause Front Squat

*If you were here last Thursday, aim to get all 6 sets done at your heaviest 5 second Pause Squat

4 x 3

3 x 2

3 x 1

Front Squat

*Record heavist of each rep count

*If you Front Squatted at Olympic Lifting class yesterday, you will do:

5 x 7

Front Squat 

*Focus on perfect form and speed, not max load