10/5/2015 Bear Complex/Barbell Stuff!

Fitness

A. 15 min to establish a HEAVY Bear Complex

Clean + Front Squat + Push Press + Back Squat + Push Press

(You can squat Clean and that counts as Clean and Front Squat)

B. For Time

20 Calorie Row

3 rds of

10 Deadlifts 135/95

8 Hang Cleans

then 10 Cal Row

3 rds of

10 Bar Pushups

5 Ground to Overhead (Snatch or Clean and Jerk)

9/29/2015 3 RM Push Press/Chipper

Fitness

A. Work to a HEAVY 3 REP Max Push Press..NO JERKING

B. For Time

50 Wallballs 20/14

50 Abmat

50 KB Russian

50 Abmat

25 Burpees

C. Work to a Max set of Unbroken Double Unders

9/28/2015 15-12-9

Fitness

A. Ring Pushups and Bent Over Rows 4 x 10reps

B. 15-12-9

Hang Cleans 155/05

Front Squats

400m Run

9/23/2015 Strict Press/5 rds

A. Work to a Heavy 2 rep Strict Press + 2 Front Squats

B. 500m ROW Buy In

then 5 rds of

20 KB Swings Russian

30 DU/90 Singles

200m Run

20 Abmat Situps/15 GHD

9/22/2015 20AMRAP

A. 20 AMRAP

30 DB Hang Snatch (5 per arm then alt)

30 Walking Lunges

400m Run

20 DB Hang Snatch

20 Walking Lunges

400m Run

500m ROW

30 DB Goblet Squats

If you complete…Start Again!

B. 30 sec Airdyne/30 sec rest for 3 rds…ENJOY!

9/21/2015 30-30/20-15-10

A. 3 rds of :30 WORK/:30 REST of

Clean and Jerks

Front Squats

Deadlifts

Perform 3 rds of each movement before moving to the next movement/rest 2 min after 3 rds to change weight

B. 20-15-10

Pullups

Pushups

GHD/Situps

9/17/2015 Deadlifts/21-15-9

A. Deadlifts 5 sets of 5 reps

Work to a Heavy 5

B. 21-15-9

SDHP

Bar over Burpees

Air Squats

9/16/2015 KB Swings/Goblet Squats

A. Snatch Drills/Work to a Heavy Snatch

B. 10-1

KettleBell Swings

Goblet Squats

20 DU/50 Singles after each rd

9/15/2015 500m Row/15 AMRAP

A. 500m Row x 2

Go medium first rd and ALL OUT second rd

B. 15 AMRAP

2-4-6-8-10…

Burpees

Pullups

Box Jumps (x2)

Walking Lunges (x2)

9/14/2015 Barbell Complex/20AMRAP

Fitness

A. Work to a Heavy, 5 attempts, Barbell Complex

1 Power Clean + 2 Hang Cleans + 3 Front Squats (6 movements)

B. 20′ AMRAP

5 Strict Pullups

400m Run

Max Unbroken Reps Push Press 95/65

***HSPU if you are Proficient at them***

Competition

A. 20′ AMRAP

1 rope Climb with 2 hand touch

400m Run

Max reps unbroken HSPU, come off wall you are done

B. 7′ AMRAP Barbell Complex

1 Clean + 2 Hang Cleans + 3 Front Squats (6 movements)

you have 3 attempts :00-1:00/3:00-4:00/6:00-7:00

Lift in the min, rest/change weights for 2 min

C. 21-15-9

DB Thrusters 50/35

Toes to Bar

50 DU after each set

***ABSOLUTELY NO DB DITCHING***