3 Min Bike/Row/Ski
3 Rounds:
5 Air Squats
5 Lu Raises
10 banded shoulder press
5 Jerk Balances w/ Barbell
5 Tall Muscle Cleans
20 Flutter Kicks
6 EMOM
Dip+Push Press+Dip+Jerk
6 EMOM
4 Muscle Clean+1 Tall Clean
Athlete will perform a complex of clean, clean, jerk, clean, and jerk.
Bear Strength Accessories
2 rounds
800m Run
80 Push-ups
80 Abmat Sit-ups
600m Run
60 sec Plank
60 Banded Good Mornings
400m Run
40 Bicep Curls
40 Alt. Twisted Knees 2 Elbow
200m Run
20 Burpees
*10m Bear Crawl after every round
Buy-Out:
10 Rounds
100m Run
Tire Flip
Accessory work can be partitioned. Athlete’s choice so long as all reps after run are completed before moving to next run.
400m run
10m inchworm
10m bearcrawl
Calf stretch
Pigeon stretch
15 rounds Tabata Style
Sit ups/Plank Shoulder taps/ jumping squats
30min AMRAP Partner WOD
10 Weighted Step Ups 24/20 box 50/35 single dumbbell
50 Double Unders
5 Clusters 135/95
20 Lunges in Place 50/35 single Bumbbell
10 Cal Bike
I go you go through movements. One partner will complete the first movement and second partner will start on the next movement
400m row
10m elbow/reach stretch
10 banded pull aparts (across chest & overhead)
*2 ROUNDS OF*
10m burpee broad jump w/ 2 push-ups
5 air squats
Team of 2!
For Time:
1000m Row
50 Bench Press 115/75
100 GHD
150 DB Hang Clean and Jerks (Alt every 5 reps) 35/20
100 GHD
50 Bench Press
1000m Row
as soon as you finish, both athletes take 7 minutes to establish 1 RM Bench Press
Rx+=155/110, 50/35 DBs
Score is time and post the weight in notes
12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
300m row/run
3 rounds of :30 sec of work
-jumping jacks
-HS hold
-burpee to plate/plate to OH 15/10
-tempo air squats
4×3 Rest 2 minutes between sets. Go heavier than the lift on 6/9
25 Minute EMOM:
Minute 1- 15/12 Cal Ski
Minute 2- Max Reps DB Snatches 50/35
Minute 3- 20 Abmat Situps
Minute 4- 2-3 Wall Walks
Minute 5- Rest
Rx+=GHD situps
Score=Total Reps of DB Snatches
10-20 minute recovery bike
Conversational pace
400m row
Iron cross stretch
Thread the needle stretch
Pigeon stretch
*2 ROUNDS OF*
10/8 cal row
5 PVC OHS
10 DB strict press (5 each side)
Empty barbell 2nd round of possible. Pick a moderate weight DB
Take 15 minutes to build to moderate/heavy complex. Rest as needed between sets. The bar is taken off of the rack for this lift.
For Time:
60/50 Cal Row
50 Wallballs 20/14
40 Renegade Rows (No Push-up) 35s/20s
30 Overhead Squats 95/65
20 HSPU
Renegade Row (No Push-up) Demo Video- https://youtu.be/WmGHj7GCtq4
(R+L=1)
Rx+=115/85
Deficit HSPU (4/3″)
3 rounds
10 front rack lunges
Immediately into
30s front rack hold
On a 12:00 min clock
300m run
PVC pass throughs & shouler stretches
*AMARAP OF*
10/8 cal bike
5 medball cleans 20/14
5 kipping swings
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
4 Rounds For Time:
20/15 Cal Bike
10 Hang Power Cleans 115/75
10 Chest to Bar Pullups
Rx+=175/115, 5 Bar Muscle Ups
3 rounds
10 v-ups
10 rower pike ups
https://youtu.be/6O8kZDgsRmo
30s Superman hold
