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
