FEB 10-16

Sat 

With a partner…

*You need to do all the machines, one per block.

AMRAP 10:00

1500m Row-Ski/ 3600m Bike
*Split every 250m or 600m.
MAX Cluster @115/85

— Rest 3:00 —

AMRAP 10:00

1500m Row-Ski/ 3600m Bike
*Split every 250m or 600m.
MAX Clean & Jerk @135/95

— Rest 3:00 —

AMRAP 10:00

1500m Row-Ski/ 3600m Bike
*Split every 250m or 600m.
MAX Clean @155/105

Sun

“BEAR COMPLEX CARDIO”

5 FULL Rounds of…

7 UNBROKEN Sets for:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 BTN Push Press
then… 500/400m Row-Ski or 1000/800m Bike between every round.

Monday

PUMP DAY

Every 3:00 for 12:00 (4 Sets)

8-12 BB Bench Press
6-12 Ring Dip/ 12 Box Dip

—– Rest 2:00 —–

Every 3:00 for 12:00 (4 Sets)

5-10 Strict Pull Up/ 10 BB Bent Over Row
10 DB Hammer Curl

—– Rest 2:00 —–

Every 3:00 for 12:00 (4 Sets)

8-12 Seated DB Arnold Press
10-15 DB Shoulder Lateral Raise

Metcon:

“OPEN 16.3”

AMRAP 7:00

10 Power Snatch @75/55
3 Bar Muscle Up

Tuesday 

SINGLE LEG STRENGTH

EMOM 16:00 (4 Sets)

a. 10-15 DB Bulgarian Split Squat
b. 10-15 DB Single Leg RDL
c. 5 SLOW Box Negative Pistol
d. 10-15 Box Single Leg Glute Bridge

*One side per set.

Metcon:

AMRAP 14:00

3-6-9-12…
Wallball @20/14
Box Jump Over (24/20″)
Alt. DB Devil Press @50/35

Wednesday 

“BENCHMARK HERO – ZACHARY TELLIER”

Fort Time (CAP 45:00)

10 Burpees

10 Burpees
25 Push Ups

10 Burpees
25 Push Ups
50 Lunges

10 Burpees
25 Push Ups
50 Lunges
100 Abmat Sit Ups

10 Burpees
25 Push Ups
50 Lunges
100 Abmat Sit Ups
150 Air Squats

RX+ w/ vest.

Thursday 

CLEAN

Every 2:30 for 12:30 (5 Sets)
@loading

1 Clean High Pull*
3 Hang Power Clean**

*3″ floor to knee
**3″ pause in catch

Metcon:

For Time (CAP 18:00)

40-30-20-10
Deadlift @95/65
Hang Power Clean
500/400m Row-Ski or 1000/800m Bike between sets.

Friday 

FRONT SQUAT

Every 2:00 for 14:00 (7 Sets)
@loading

3 Front Squat

Metcon:

“OPEN 19.3”

For Time (CAP 15:00)

200-ft DB OH Lunge @50/35
50 DB Box Step Up
50 Strict HSPU
200-ft Handstand Walk

POPULAR POSTS

NOV 2 – 8

Saturday 20 Rounds For Time (CAP 40:00)w/ a partner…“YOU GO I GO” (one round each)3 Deadlift @225/1556 Box Jump Over (24/20″)9 Wallball @20/14100m Run Sunday

Oct 26 – Nov 1

Saturday For Time (CAP 40:00)w/ a partner…3 Rounds of:500/400m Row-Ski or 1200/800m Bike20 Hang Snatch @75/5510 SYNC Burpee Over Bar then… 2 Rounds of:1000/800m Row-Ski

Oct 19 – 25

Saturday 3 Rounds For Time (CAP 40:00)1000m Run (together)30 Clean @155/851000/800m Row-Ski or 2500/1750m Bike30 Front Rack Lunge (Forward Step)RX+ @135/95 Sunday 4 Rounds For

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