Wednesday, June 21, 2017

Thursday 22nd June

The Bear Complex

5 Rounds

1 Round consists of:
Without dropping the bar, complete the following set seven times.
  • ·       Power Clean
  • ·       Front Squat
  • ·       Push Press
  • ·       Back Squat
  • ·       Push Press

Tuesday, June 20, 2017

Wednesday 21st June



Overhead Squats
  • ·       3-3-3-3


6 Rounds
  • ·       9 Pull Ups
  • ·       12 KB Snatches
  • ·       15 Sit ups
  • ·       Run 200m

Monday, June 19, 2017

Tuesday 20th June



Deadlift
  • ·       5-5-5-5-5


7 Rounds
  • ·       8 Push Press (40/30)
  • ·       16 Hand Release Push Ups
  • ·       24 Squats

Thursday, June 15, 2017

Friday 16th June



Turkish Get Ups
  • ·       3 x 3 each arm


Tabata – 20 secs work, 10 secs rest for 8 rounds each exercise
  • ·       Pull Ups or Ring Rows
  • ·       Push ups
  • ·       Sit Ups
  • ·       Squats


Count total reps for each

Wednesday, June 14, 2017

Thursday 15th June



DT

5 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       9 hang Power Cleans
  • ·       6 Push Jerks

Tuesday, June 13, 2017

Wednesday 14th June

Front Squats
  • ·       4-4-4-4



AMRAP 18 mins
  • ·       12 Burpees
  • ·       24 KB Lunges
  • ·       36 Double Unders (96 skips)

Monday, June 12, 2017

Tuesday 13th June


Strict Press
  • ·       5 x 5


WOD

24-21-18-15-12-9-6-3
  • ·       KB Swings
  • ·       Box Jumps


Run 100m between sets

Monday 12th June

Pull Up progressions

Regional 17.4 (mod)

  • ·         6 Wall Walks
  • ·         10 TTB
  • ·         10 KB SDLHP
  • ·         6 Wall Walks
  • ·         12 TTB
  • ·         12 SDLHP
  • ·         6 Wall Walks
  • ·         14 TTB
  • ·         14 SDLHP
  • ·         6 Wall Walks
  • ·         16 TTB
  • ·         16 SDLHP


Monday, June 5, 2017

Fight Gone Bad Format

3 Rounds 

5 Stations & 1 Minute at each station with 1 minute rest between stations

  • Wall Ball
  • Sumo Deadlift High Pulls (KB)
  • Box Jumps
  • Push Press (DB)
  • Row (calories)
Count total reps & calories