Thursday – September 1

Part 1:3 Sets1 (5 second) Pause Front Squat + 1 Front Squat*Each set should be no less than 70% of 1 rep max Front Squat3 Sets1 (3 second) Pause Front Squat + 2 Front Squats*Each set should be no less than 80% of 1 rep max Front SquatPart 2:2 x 3 (80+%)2 x 2 (90+%)2 x...

Wednesday – August 31

For Time:33-27-21-15-9Double UndersSit Ups*Singles will be 82-67-52-37-22then, right in to27-21-15-9KB Swings (53/35)Push Upsthen, right in to21-15-9Calorie RowBox Jumps (24/20)*35 Minute Cap

Tuesday – August 30

BISON BENCHMARK #12.13 Rounds1 Minute Max Rep Toes to Bar:30 Rest1 Minute Max Rep Squat Cleans (145/90):30 Rest1 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...

Monday – August 29

Part 1:For Time:Run 1,000 MRest 3 MinutesRun 800 MRest 2 MinutesRun 400 MRest 1 MinuteRun 200 M*Time includes the 3 minutes of rest*Each run should be close to a max effort attemptPart 2:Use rest of class to find:1 Rep Max Split Jerk'