Tuesday 1st June 2021

 

The Bear Complex

5 Rounds

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.

Monday 31st May 2021

 

Cindy

AMRAP 20 mins

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

Saturday 29th May 2021

 

Mobility

Stretching and flexing to make you supple

Friday 28th May 2021

 

Bench Press

• ·       4 sets of 6 reps

6 Rounds

• ·       12 DB Snatches
• ·       12 Crunches
• ·       12 DB Squats
• ·       24 Jumping Jacks

Thursday 27th May 2021

 

Arm Bar

• ·       2 x 3 each arm (hold for 10 secs)

Med Ball Cleans (skill)

• ·       2 x 5 reps

DT

5 Rounds

• ·       12 Deadlifts (70/45)
• ·       9 Hang Power Cleans
• ·       6 Push Jerks

Wednesday 26th May 2021

 

20’s

• ·       20 Sumo Deadlift High Pulls (KB)
• ·       Run driveway
• ·       20 Russian KB Swings
• ·       Run
• ·       20 Overhead Lunges (15/10kg plate)
• ·       Run
• ·       20 Burpees
• ·       Run
• ·       20 Push ups
• ·       Run
• ·       20 Pull Ups
• ·       Run

Finisher

• ·       Farmers or Waiters walks

Monday 24th May 2021

 

Back Squats

• ·       5-5-3-3-2-2

5 Rounds

• ·       12 Box Jumps
• ·       10 Hang Power Clean & Press (DB’s)
• ·       8 Pull ups

Friday 21st May 2021

 

DB Bench Press

• ·       5 sets for max reps

2 Rounds

• ·       15 DB Snatches – right arm
• ·       15 Push ups
• ·       15 DB Snatches left arm
• ·       15 Pull Ups

Finisher – Tabata Burpees

Thursday 20th May 2021

 

Push Press

• ·       3-3-3

Push Jerk

• ·       3-3-3

Ascending EMOM – 5 mins x 3 sets

• ·       Clean & Jerk
• ·       2-4-6-8-10
• ·       2 in the 1^st minute, 4 in the second etc
• ·       Rest 1 min between EMOM sets

Wednesday 19th May 2021

 

Nate

AMRAP 20mins

• ·       2 Muscle ups
• ·       4 Handstand Push Ups
• ·       8 KB Swings (32/24)

Substitute:

·       Pull Ups & Dips for Muscle ups

·       Shoulder Press for HSPU

Tuesday 18th May 2021

 

Glute Bridges (single leg)

• ·       12-12-12 (each leg)

Sumo Deadlifts

• ·       8-8-8

WOD

• ·       50 Double Unders
• ·       50 Lunges
• ·       50 DU’s
• ·       40 Lunges
• ·       50 DU’s
• ·       30 Lunges
• ·       50 DU’s
• ·       20 Lunges
• ·       50 DU’s
• ·       10 Lunges

Monday 17th May 2021

 

24-21-15-9-15-21-24

• ·       DB Squats
• ·       DB Push Press
• ·       KB Sumo Deadlift High Pull

30 Sit Ups

30 Twists (KB)

30 Romanian Deadlift (KB)

Friday 14th May 2021

 

Bench Press

• ·       5 sets of 3 reps

4 Rounds

• ·       20 DB Snatches – alternating
• ·       15 Box Jumps
• ·       10 Floor wipers
• ·       Sprint 100m

Scaling Options (just a few examples)

• ·       DB Cleans
• ·       Step ups
• ·       DB twists

Thursday 13th May 2021

 

Squat Cleans

• ·       10-8-6-4-2
• ·       Rest as required between sets

Row or Run

• ·       4 x 400m

Wednesday 12h may 2021

 

Arm Bar Stretch

• ·       3 sets of 4 each arm

AMRAP 20mins

• ·       5 Deadlifts (80/55)
• ·       10 Pull Ups
• ·       20 Sit Ups
• ·       Sprint to gate

Tuesday 11th May 2021

 

Front Squats

• ·       5-3-3-2-2-1-1

5 Rounds

• ·       Sprint 40m (driveway)
• ·       20 Flutter Kicks
• ·       15 Back Extensions
• ·       10 Squat Jumps

Monday 10th May 2021

 

Push Press

• ·       4 sets of 3 reps

20-18-16-14-12-10-8-6-4-2

• ·       KB Swings
• ·       Push Ups
• ·       Goblet Squats

Saturday 8th Mat 2021

 

The Seven

7 Rounds

• ·       7 Handstand Push Ups
• ·       7 Thrusters (60/40)
• ·       7 Knee to elbow
• ·       7 Deadlifts (110/70)
• ·       7 Burpees
• ·       7 KB Swings (32/24)
• ·       7 Pull Ups

Friday 7th May 2021

 

Static Holds

3 Rounds – 1 min each hold, rest between rounds

• ·       Squat
• ·       Plank
• ·       Hang

 

3 Rounds

• ·       50 Double Unders
• ·       40 DB Lunges
• ·       30 DB Floor Presses
• ·       20 Renegade rows

Thursday 6th May 2021

 

Weighted Pull Ups

• ·       4 sets of 4 reps

Strict Press

• ·       4 sets of 4 reps

Isabel

• ·       30 Snatches for time (60/40)

Wednesday 5th May 2021

 

Deadlift

• ·       5 sets of 4 reps

AMRAP 12mins

• ·       2 Wall Climbs
• ·       4 Oblique toes to wall
• ·       6 Box jumps

Tuesday 4th May 2021

 

• Snatch Balance Complex
• ·       3 x 3

• 21-15-9-9-15-21
• ·       Hang Power Cleans (30/20)
• ·       Sit ups

Monday 3rd May 2021

 

Zercher Squats

• ·       3 sets of 6 reps

3 Rounds

• ·       20 DB Clusters (squat clean thruster)
• ·       20 KB Swings
• ·       20 Dips
• ·       Run 200m