Feb 4-10

Sat Feb 4
With a partner – Split the Bear Complex Reps each round, split the bodyweight movements as needed.

40 Min AMRAP
4 Rounds of Bear Complex 45/35
40 Burpee To Plate Hop
6 Rounds Bear Complex 75/55
40 TTB
8 Rounds Bear Complex 95/75
40 Hand Stand Push Ups
10 Rounds Bear Complex 115/85
40 Ring Dips
AMRAP Rounds Bear Complex 135/105
RX+ On the bodyweight exercises, each partner does 40 reps
Score the Round of Bear Complex you complete.
Through the round of 10 is 18 rounds.

Sun
4 Rounds – No built in break between movements
1 Min of Rowing for Cals
1 Min of Front Squats 95/65
1 Min of Rowing for Cals
1 Min of Hang Snatch 95/65
1 Min of Rowing for Cals
1 Min of Muscle Ups
3 Min Break
RX+ Rounds 2,3,4 115,135,155/75,85,95#
Score your total reps each round

Mon
Squat Waves Week 6
Back Squat for load:
#1: 6 reps @ 80%
#2: 4 reps @ 86%
#3: 2 reps @ 92%
#4: 6 reps @ 86%
#5: 4 reps @ 92%
#6: 2 reps @ 98%
#7: 6 reps @ 92%
#8: 4 reps @ 98%
#9: 2 reps @ 104%

Metcon

“Isabel”

30 Snatches 135/95- If you are scaling, pick a weight you can get at least 7 done in the 1st 60 seconds.

After Isabel

Weighted Pull Ups 5×3

If weighted pull ups are too much, try to get 15 strict pull ups or 15 negative pull ups over 10 minutes

Tues
Try to Build in Weight on All 9 Sets
Z Press 3×5

Back Rack Jerk + OHS 3×3

Deadlift 3×2 or

Jefferson Deadlift 3×2 (1 rep each direction)
Metcon

Open WOD 13.2

10 Min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlift

15 Box Jumps

Wed
“Lift Move Work”
On a 20 Min Running Clock (warm up to a heavy clean before the clock starts)
0:00-4:00 1-rep-max clean,
4:00-6:00 Rest 2
6:00-10:00 Max bar muscle-ups/CTB Pull Ups/Pull Ups/Ring Rows
10:00-12:00 Rest
12:00-20:00
AMRAP
30 Double-Unders/Plate Hops
8 Single DB Push Press Left
8 Single DB Push Press Right
8 Lateral Burpees over DB

Thurs

Metcon
3×10 Min AMRAP 5 Min Rest after each round

10 KB Swing 70/53
10 ABMat Sit Up – RX+ TTB
10 Box Step Over w/ KB
10 HR Push UP – RX+ 5 Wall Walk

Fri

Metcon
“Open 19.1”

15 Min AMRAP

19 Wall Ball
19 Cal Row

Strength

Wendler Bench Cycle Week 3

5-3-1+

1 Plus means on the 3rd set either go for more than 1 rep or take a 4th or 5th set to PR.

POPULAR POSTS

MAR 23 – 29

Sat  30 Rounds For Time (CAP 35:00) w/ a partner (YOU GO I GO) 3 Clean & Jerk @155/1056 Burpee Over The Bar9 Wallball @20/14

MAR 16 – 22

Sat  For Time (CAP 37:00) w/ a partner… 1km Run (together)25 SYNC Burpee Over The Bar50 Clean @115/8575 Push Up50 Clean25 SYNC Burpee Over The

MAR 9 – 15

For Time (CAP 35:00) w/ a partner… 10 Wall Walk50 Power Clean @135/9520/15 Cal Row-Ski or 15/10 Cal Bike 8 Wall Walk40 Power Clean40/30 Cal

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