(551) 427-5077

Monday – May 1

BISON BENCHMARK #13

For Time:

3 Rounds

15 Push Press (135/85)

20 Back Squats (135/85)

*15 Minute Cap

Saturday – April 29

In Teams of 2 (1 working/1 resting)

12 Minutes

2,000/1,600 M Row (Co-Ed Pairs 1800)

Max Rep Clean and Jerks (135/85)

6 Minute Rest

12 Minutes

1 Mile Run (400 M at a time)

Max Rep Snatches (95/65)

Friday – April 28

30 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

*Every 5 Minutes, Run 400 M (@ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00)

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If your legs are beat up, replace squats with sit ups every round or every other round

Wednesday – April 26

7 rounds

7 Box Jump Overs (24/20)

14 Sit Ups

right in to

7 Rounds

7 Plate Ground to Overhead (45/25)

14 Alternating Lunges (7 each leg)

right in to

7 Rounds

7 KB Swings (53/35)

 14 Sumo KB Deadlifts (53/35)

*30 Minute Cap

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8:15 PM Olympic Lifting

1) Hang Power Clean to heavy single

2) Hang Power Clean 5 x 3 @75% of HS

Tuesday – April 25

Part 1:

7-7-5-5-3-3-1-1-1

Back Squat

*Find a 1 rep max

*Sets of 7 and 5 should not be max effort

Part 2:

12 Minute EMOM

4 Hang Squat Cleans (145/90)

8 Burpees over Bar

*Record how many rounds out of a possible 12 you successfully finish.  If a round takes over a minute, you must skip the next round

Monday – April 24

Part 1:

7-7-5-5-3-3-1-1-1

Push Press

*Find the 1 rep max

*Sets of 7 and 5 should NOT be max effort

Part 2:

10 Chest to Bar Pull Ups

60 Push Jerks (60-65% of 1 RM Push Press)

*5 Chest to Bar Pull Ups each time barbell touches ground

Saturday – April 22

In Teams of 2 (1 working/1 resting)

80 Air Squats

50 Deadlifts (135/85)

50 Push Ups

200 M Run (each)

60 Wall Balls (20/14)

40 Deadlifts (135/85)

40 Push Ups

200 M Run (each)

40 Back Squats (135/85)

30 Deadlifts (135/85)

30 Push Ups

200 M Run (each)

20 Front Squats (135/85)

20 Deadlifts (135/85)

20 Push Ups

200 M Run (each)

*35 Minute Cap