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Saturday – September 1

In Teams of 2 (1 working / 1 resting)

12 Rounds

8 Burpees over Bar

8 Hang Power Snatches (95/65)

8 Handstand Push Ups

right in to

12 Rounds

8 Burpees over Bar

8 DB Snatch

8 Push Press (95/65)

*30 Minute Cap

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Best way to attack this would be to split everything in to 4's across the board or do one movement at a time by yourself.  Can you stick with intensity and consistent from start to finish with movements that don't run in to each other?  Go for it.

Friday – August 31

AMRAP 25

200 M Run

15 Toes to Bar

15 Wall Balls (20/14)

1 Minute Double Unders

1 Minute Rest

*Switch the Wall Balls/Toes to Bar order each round

*Record total rounds AND total DU

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You will get to see the difference between your quality and capacity of Wall Balls and Toes to Bar doing them "fresh" and fatigued.  Pay attention to what breaks down in them, respectively.  You're gonna be at the jump rope for a minute, push hard, harder than normal, knowing you have 1 minute of rest coming up.

Thursday – August 30

Part 1;

3 Sets (Not for time)

2 Rope Climbs

12 DB Snatch

12 Hollow Rocks

12 Supermen

Part 2:

10-8-6-4-2

Squat Clean Thrusters

Chest to Bar Pull Ups 

*12 Minute Cap

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2 Grip-intense movements and much needed core work will challenge you in Part 1.  Don't worry about how fast you do it, but pursue doing it right.  Part 2 is supposed to be short, heavy, and fast.  Make sure you bring the urgency, you can rest when you're done.

Wednesday – August 29

4 Rounds

30 Seconds High Effort Row

10 Seconds Rest

30 Seconds Max Sit Ups

Rest 1:10

30 Seconds High Effort Row

10 Seconds Rest

30 Seconds Max Push Ups

Rest 1:10

30 Seconds High Effort Row

10 Seconds Rest

30 Seconds Max KB Swings OR Lunges

*We are not recording the results of this workout

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Try not to game the row.  Each effort should be 80+% effort to see if you can perform simple body weight movement with perfect form for 30 seconds immediately after.  Don't pay attention to the reps as much as you may attention to the quality of your movement, as we won't be recording anything about this.  

Tuesday – August 28

BISON BENCHMARK #15

2 Rounds

2 Minutes

25 Wall Balls (20/14)

Max Rep Double Unders

2 Minutes

20 Pull Ups (Scale = 20 Jumping Pull Ups or Ring Rows)

Max Rep Double Unders

2 Minutes 

20 Toes to Bar (Scale = 30 Knee Raises)

Max Rep Double Unders

*Score is total reps including Double Unders, Wall Balls, Pull Ups, and Toes to Bar

*Single unders are allowed, but only DU will be eligible for the benchmark win!

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A lot of thought will need to be put in to your approach at each movement.  2 Minute stations with no allotted rest will catch up fast, so plan accordingly and find a spot or two to take an extra breather.  Remember, EVERY REP COUNTS!  Try to stay as cool and calm as possible, as there will be a lot of forced urgency in this one.

Monday – August 27

Part 1:

EMOM 10

Odd: Handstand Push Ups 

Even: 20 Seconds Barbell Strict Press (45/35)

*Not recording

Part 2:

3 Rounds

3:00 on / 1:00 off

7 Burpees over Bar

5 Power Cleans (175/115)

3 Front Squats (175/115)

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Olympic Lifting (815pm)

A) Overhead Squat  –  5 x 2 @ 5555

B) Snatch from blocks to max

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Choose a time domain or volume you can stick to the entire time for Part 1.  Part 2 is all about sustainable intensity considering you get 2 separate 1 minute rest periods.  The barbell should feel heavy but those front squats need to be unbroken each round.

Saturday – August 25

In Teams of 2

AMRAP 12 (I go, you go)

1 Rope Climb (Scale = 5 ring rows)

12 Push Ups

6 Box Jumps (24/20)

*Scale Push Ups to unbroken sets

4 Minute Rest

AMRAP 12:

Timekeeper: 200 M Run

While partner does:

6 Weighted Step Ups

12 Push Ups

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The first AMRAP is all about intensity, as you will get a good amount of rest.  The second one, however, is going to be a different approach.  Run hard, pace the Step Ups and Push Ups.

Friday – August 24

10 Rounds

5 Handstand Push Ups

5 Hang Squat Cleans (155/105)

200 M Run

*30 Minute Cap

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*Short bursts of handstand pushups today make it a great day to practice these and get 50 reps in in a day.  Move faster on the barbell (which should be relatively light) and the run. 10 rounds should not intimidate you as this workout should move quickly.

Thursday – August 23

Part 1:

Crossfit Games 17.1

10 DB Snatch

15 Burpee Box Jump Overs (24/20)

20 DB Snatch

15 Burpee Box Jump Overs (24/20)

30 DB Snatch

15 Burpee Box Jump Overs (24/20)

40 DB Snatch

15 Burpee Box Jump Overs (24/20)

50 DB Snatch

15 Burpee Box Jump Overs (24/20)

*20 Minute Cap

Part 2 (Optional):

3 Sets

25 Sit Ups

10 Hollow Rocks

10 Supermen

1 Minute Rest

Wednesday – August 22

For Time

800 M Run

30 Wall Balls

20 KB Swings (53/35)

10 Muscle Ups

800 M Run

20 KB Swings 

10 Bar Muscle Ups

30 Wall Balls

800 M Run

10 Bar Muscle Ups

30 Wall Balls 

20 KB Swings 

*30 Minute Cap

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*Ok back to breathing heavy again!  Build your aerobic capacity by staying consistent in every movement.  Get into the habit of mentally recording your times for each round – a useful tool when learning more about yourself.  While bar muscle ups are today’s skill movement for the day, do not get hung up here and forget the intended stimulus of the workout.