19 JAN 2016

Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press

x 7

Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. 5 Burpee penalty for each broken round

5 JAN 2016

3:00/1:00 Work/Rest x 6 Rounds

Clean x 3 (es)
Thruster x 6 (es)
2 Hand Swing x 9

29 DEC 2015

Ladder Down 10 - 1

Push Press
Front Squat
Racked Lunge
Upright Row
Floor Wipers
Roll Outs

Barbell (#95/65 or double KB)

22 DEC 2015

For Time:

Lunges x 30

21-15-9
Snatches (es) / Get Up Sit Ups

Lunges x 30

21-15-9
2 Hand Swing / Russian Twist

Lunges x 30

21-15-9
1 Arm Rows / Pull Over Sit Ups

Lunges x 30

15 DEC 2015

Every Minute on the Minute for 10:00 x 3

1) Snatch 7/7

2) Unilateral Squat 6/6

3) Clean & Press 5/5

8 DEC 2015

AMRAP in 10:00 x 3

1) Ring Row x 8 / Lunges x 8 (es)

2) Double Cleans x 9 / Hand Release Push Ups x 9

3) Snatches x 10 (es) / Sit Ups x 10

1 DEC 2015

6 Rounds

KB Deadlift x 6
1 Arm Swing x 6
Long Cycle Clean x 6
Unilateral Squat x 6
Push Press x 6
Racked Lunge x 6

Switch sides and repeat to complete 1 round

24 NOV 2015

4 Round 30/30/30

1) Press Left / Hand to Hand Swing / Press Right

2) Singleleg Deadlift Left / Sumo Deadlift / SLDL Right

3) Side Plank Left / Plank / Side Plank Right

4) Bottoms Up Clean Left / Goblet Squat / Bottoms Up Clean Right

17 NOV 2015

5 Rounds 45/15 Work/Rest

Weighted Step Ups
Superplank to Push Up
Supine Row
Medball Sit Up
Hand to Hand Sumo Deadlift
Windmill

10 NOV 2015

For Time:

50 Swings / 10 Push Ups
50 Squats / 10 Sit Ups
40 Swings / 15 Push Ups
40 Squats / 15 Sit Ups
30 Swings / 20 Push Ups
30 Squats / 20 Sit Ups
20 Swings / 25 Push Ups
20 Squats / 25 Sit Ups
10 Swings / 30 Push Ups
10 Squats / 30 Sit Ups