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

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

APR 13 – 19

Saturday For Time (CAP 35:00)w/ a partner… Buy-in: 1000m Run (together)30 Hang Clean @135/9530 SYNC Burpee Over Bar30 Hang Clean @155/10530 SYNC Burpee Over Bar30

APR 6 – 12

Saturday 6 Rounds For Time (CAP 40:00)w/ a partner…10 Alt. DB Devil Press @50/3515 KB SDHP @70/5320 Push Up400m Run (Together)*You need to alternate the

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