Monday, September 23, 2019

Tuesday 24th September 2019



Arm Bar
  • ·       2 Sets of 3 each arm

8 Rounds
  • ·       3 Squat Cleans (60/40)
  • ·       6 Pull Ups
  • ·       9 Push ups
  • ·       12 Twists (KB)
  • ·       Sprint 50m


Sunday, September 22, 2019

Monday 23rd September



DB Bench Press
  • ·       4 x 8-12

AMRAP 15 Mins
  • ·       5 DB Push Presses each arm
  • ·       10 DB Squats
  • ·       10 Overhead Sit Ups
  • ·       Farmers walk


Friday, September 20, 2019

Saturday 21st September 2019



Wood
5 Rounds
  • ·       Run 400m
  • ·       10 Burpee Box Jumps
  • ·       10 Sumo Deadlift High Pulls (40/30)
  • ·       10 Thrusters

Rest 1 minute between rounds

Thursday, September 19, 2019

Friday 20th September 2019



Alternating for 3 sets
  • ·       Ring Rows – 3 x 8
  • ·       DB Curls – 3 x 12

Helen
3 Rounds
  • ·       21 KB Swings (24/16)
  • ·       12 Pull Ups
  • ·       Run 400m


Wednesday, September 18, 2019

Thursday 19th September 2019



Sumo Deadlift
  • ·       15-15-15

4 Rounds
  • ·       Row 250m
  • ·       Run 250m in 50m shuttles


Tuesday, September 17, 2019

Wednesday 18th September 2019



 3 Sets of
  • ·       3 Back Squats
  • ·       2 Overhead Squats
  • ·       1 Snatch Balance

AMRAP 14mins
  • ·       6 Push Ups
  • ·       12 Pull Ups
  • ·       18 Lunges


Monday, September 16, 2019

Tuesday 17th September 2019



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. It should take around 30 minutes to complete.