Monday 12th Januaary 2026

 

Front Squats

• ·       5 x 3 reps

5 Rounds

• ·       16 KB Clean & Presses (24/16)
• ·       12 Overhead Lunges
• ·       Sprint 200m

Friday 9th January 2026

 

 (6am only)

DB Bench Press

• ·       4 x 10 reps

6 Rounds

• ·       12 DB Clean & Press
• ·       12 Box Jumps
• ·       12 Crunches

Thursday 8th January 2026

  (5:30pm only)

The Bear Complex

5 Rounds

1 Round Consists of 7 unbroken sets:

• ·       Power Clean
• ·       Front Squat
• ·       Push Press
• ·       Back Squat
• ·       Push Press

The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance.