(551) 427-5077

Saturday – July 1

In Teams of 2 (1 working/1 resting)

30 Minute AMRAP of:

"Whitten"

22 KB Swings (70/53)

22 Box Jumps (24/20)

400 M Run (together)

22 Burpees

22 Wall Balls (20/14)

*Both teammates must be back from the run before burpees begin

Friday – June 30

3 Rounds

3 Minutes

200 M Run

10 Hang Squat Cleans 

Max Rep Muscle Ups (Pull Ups Scale)

3 Minute Rest

3 Minutes

200 M Run

15 Push Jerks (135/85)

Max Cal Row/Bike

3 Minute Rest

*Score is total MU (or PU) and total Calories

Thursday – June 29

Part 1:

12 Minute Alternating EMOM

Odd Minutes: 30 seconds Max Rep Leg Raises w/3 Second Negative

Even Minutes: 30 Seconds Max Rep Handstand Push Ups

Part 2:

7 Minute AMRAP

12 Box Jumps (24/20)

6 Deadlifts (225/145)

Wednesday – June 28

4 Rounds

400 M Run

15 Wall Balls (20/14)

15 KB Swings (53/35)

5 Minute Rest

4 Rounds

400 M Run

10 Burpees

10/8 Calorie Row

*Final time includes 5 minute Rest

*35 Minute Cap

Tuesday – June 27

Part 1:

18 Minute Alternating EMOM

Minute 1: 30 Seconds Max Rep Power Cleans (165/105)

Minute 2: 30 Seconds Max Rep Push Ups

Minute 3: 30 Seconds Max Rep Toes to Bar

Part 2:

5 Sets

Sprint 100 M

Walk 100 M

*Sprints should be approached carefully, think 70-90% pace

Monday – June 26

BISON BENCHMARK #13

For Time:

3 Rounds

15 Push Press (135/85)

20 Back Squats (135/85)

*15 Minute Cap

*Compare Results to May 1, 2017

Saturday – June 24

In Teams of 2 (1 working/1 resting)

From 0:00 – 7:00

Max 200 M Runs

From 11:00 – 19:00 (AMRAP 8)

20 Wall Balls (20/14)

10 Power Cleans (135/85)

From 22:00+ (For time)

30-20-10

Burpees over Bar

Front Squats (135/85)

Pull Ups

Friday – June 23

Part 1:

3 Sets

30 Seconds Max Rep Leg Raises w/3 second negative

30 seconds rest

30 Seconds Max Rep Heel Taps

30 seconds Rest

Part 2:

800 M Run

80 Double Unders

20 Push Press (135/85)

400 M Run

40 Double Unders

20 Push Press (135/85)

200 M Run

20 Double Unders

20 Push Press (135/85)

Thursday – June 22

Part 1:

15 Minute EMOM

3 Power Cleans

3 Front Squats

*Weights should range from 45-65% of 1 RM Clean and Jerk

Part 2:

5 Minutes:

Max Effort L-Sits