Sunday, February 28, 2021

Monday 1st March 2021

 

Good Mornings

  • ·       4 Sets of 8 reps

DB Bent over rows

  • ·       4 sets of 8 reps

3 Rounds

  • ·       Run 400m
  • ·       21 KB Swings
  • ·       15 Pull Ups
  • ·       9 Goblet Squats

Thursday, February 25, 2021

Friday 226th February 2021

 

Dumbbell Bench Pres & Chin Ups

  • ·       4 x 8 Bench Press
  • ·       4 x 8 Chin Ups

 WOD

Run 400m

Then 5 Rounds

  • ·       12 Pull Ups
  • ·       12 Sumo Deadlift High Pulls
  • ·       12 Step ups

Run 400m to finish

Wednesday, February 24, 2021

Thursday 25th February 2021

 

 

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.

Tuesday, February 23, 2021

Wednesday 24th February 2021

 

Arm Bar

  • ·       4 each side

Single arm rows (KB or DB)

  • ·       3 sets of 8 each arm

EMOM 16 mins

  • ·       6 Push Ups
  • ·       9 Sit Ups
  • ·       12 Squats

Monday, February 22, 2021

Tuesday 23rd February 2021

 

Shoulder to Overhead (push press or jerk)

  • ·       4 sets of 4 reps

5 Rounds

  • ·       3 Wall Walks
  • ·       6 Clean & Jerks (60/40)
  • ·       9 Toes to bar

Sunday, February 21, 2021

Monday 22nd February 2021

 

Deadlift

  • ·       5 sets of 3 reps

AMRAP 12mins

  • ·       10 Single arm KB swings (L)
  • ·       10 Single arm KB swings (R).
  • ·       20 Front Rack Lunges (KB)
  • ·       20 Russian Twists

Friday, February 19, 2021

Saturday 20th February 2021

 

Zeus

3 Rounds

  • ·       30 Wall ball
  • ·       30 Sumo Deadlift High Pulls (30/20)
  • ·       30 Box Jumps
  • ·       30 Push Press (30/20)
  • ·       Row 30 Cals
  • ·       30 Push ups
  • ·       10 Bodyweight Back Squats

As always everything can be modified.

Thursday, February 18, 2021

Friday 19th February 2021

 

Lynn(e)

5 Rounds

  • ·       Max reps DB Bench Press
  • ·       Max reps Pull Ups

Do the pull ups immediately after completing the bench presses. Rest as required between rounds.

Happy Birthday Lynn – 21 and some months.

Wednesday, February 17, 2021

Thursday 18th February 2021

 


5 Sets (untimed)

  • ·       3 Snatch Grip Deadlifts
  • ·       3 Hang Power Snatches
  • ·       3 Power Snatches

Isabel

  • ·       30 Snatches (60/40)

Rest 3 mins

4 Rounds

  • ·       Sprint 40m
  • ·       6 Box Jumps
  • ·       6 Wall ball

Rest 3 mins

12-9-6

  • ·       Thrusters (40/30)
  • ·       Burpees

7 min time cap on each of the 3 workouts

Tuesday, February 16, 2021

Wednesday 17th February 2021

 

Weighted Pull Ups

  • ·       6 sets of 4 reps

WOD (untimed)

27-21-15-9

  • ·       Half Bodyweight Back Squats

Strict Pull Ups

  • ·       12-9-6-3

Monday, February 15, 2021

Tuesday 16th February 2021

 

Push Press

  • ·       4 sets of 4 reps

7 Rounds

  • ·       9 Deadlifts (100/65)
  • ·       12 Pistols (alt leg)
  • ·       Sprint driveway

Sunday, February 14, 2021

Monday 15th February 2021

 

Glute Bridges

  • ·       4 sets of 12 reps

Good Mornings

  • ·       4 sets of 12 reps

AMRAP 20 mins

  • ·       14 KB Snatches (7 each arm)
  • ·       12 Push Ups
  • ·       8 Toes to bar

Friday, February 12, 2021

Saturday 13th February 2021

 

30-25-20-15-10-5

  • ·       Wall Ball
  • ·       Box Jumps
  • ·       KB Swings

Sunday, February 7, 2021

Monday 8th February 2021

 

Wide Grip Deadlifts

  • ·       4 sets of 4 reps

WOD

  • ·       25 Pull Ups
  • ·       50 Push ups
  • ·       50 KB Twists
  • ·       50 KB Swings
  • ·       50 Sit ups
  • ·       50 Lunges
  • ·       25 Burpees

Friday, February 5, 2021

Saturday 6th February 2021

 

Akka

10 Rounds

  • ·       22 Push ups
  • ·       22 Walking Lunges
  • ·       22 Squats
  • ·       22m Bear Crawl
  • ·       Run 200m

Happy Birthday Nicole

Thursday, February 4, 2021

Friday 5th February 2021

 

Back Squats

  • ·       4 sets of 4 reps

6 rounds

  • ·       14 DB Clean & jerk (single arm, alt)
  • ·       12 Box jumps
  • ·       10 Crunches

Wednesday, February 3, 2021

Thursday 4th February 2021

 

Crossover Symmetry (bands for shoulders)

Tricep Press Downs (Bands)

·       3 sets of 10 reps

 

4 Rounds

·       20 Russian KB Swings

·       20 Box Step Overs

·       20 Russian Twists

·       40m Farmers Walk

Tuesday, February 2, 2021

Wednesday 3rd February 2021

 

Band Good Mornings

  • ·       3 x 20

Hollow to Superman

Hollow rocks

 

Diane

21-15-9

  • ·       Deadlift (100/65)
  • ·       Handstand Push Ups

There are plenty of options for scaling and variation for this.

Monday, February 1, 2021

Tuesday 2nd February 2021

 

Cindy

AMRAP 20mins

  • ·       5 Pull ups
  • ·       10 Push ups
  • ·       15 Squats