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.
