BBG: 1) 7X1 Clean @ 80%
Strength:
2A) Deadlift 40X5, 50X5, 60X5, R60 2B) Toes-to-bar 3X10, any style, R60
Conditioning:
3)"Mini-Cindy"
10" AMRAP: 5 Pull-ups 10 Push-ups 15 Squats
or
"Mini-Mary"
10" AMRAP: 5 HSPU 10 Pistol Squats, alternating (5 each leg) 15 Pull-ups
BBG: 1) 7X1 Snatch @ 80%
Strength:
2A) Press 40X5, 50X5, 60X5, R60 2B) Pull-up 3X10, R60
Conditioning/Skill:
3) "Mini-Flight Simulator"
10-20-30-40-50-40-30-20-10
Unbroken Double-unders
BBG: 1) Every :90 seconds for 7 rounds:
1 Snatch, starting at @80%***
***Add weight every 90 sec.
2) Every 2:00 for 5 rounds:
1 Clean and Jerk @80%***
***Add weight every round.
Strength:
3) Find a 2RM FS
Conditioning:
4) 10" AMRAP:
10 KBS 10 KB Clean and Jerk (5 each arm) 10 KB Goblet Squat
BBG: 1A) Back Squat 65X5, 75X5, 85X3, 95X1+, R90 1B) 4X ME Strict HSPU + ME Kipping HSPU, R90
Conditioning:
Complete five rounds, rest as needed between efforts:
"The Bear Complex"
7 reps, in order, of:
1 Touch-and-Go Clean (or Power Clean and Front Squat) 1 Shoulder-to-overhead, any style 1 Back Squat 1 Behind the neck shoulder-to-overhead, any style
***The bar may NEVER rest on the floor for the duration of the complex, but you may rest it on your body wherever you please. If the bar gets dropped, or rested on the floor, the round is over.
BBG:
1) Find a 1RM Jerk
Strength:
2A) Bench 65X5, 75X5, 85X3, 95X1+, R60
2B) 4X3 Strict Weighted Pull-up, R60
Conditioning:
3) 10" AMRAP:
5 Turkish Get-up (left arm)
50 Dubs
5 TGU (right)
50 Dubs
BBG:
1) Find a Clean 1RM
Strength:
2A) Deadlift 65X5, 75X5, 85X3, 95X1+, R60
2B) 4X10 Strict Toes-to-bar
Conditioning:
12" AMRAP:
1 Rope Climb
15 WBS
30 Dubs
BBG:
1) Find a 1RM Snatch
Strength:
2A) Press 65X5, 75X5, 85X3, 95X1+, R60
2B) 4X5 Strict Pull-up + ME Kipping pull-up, R60
Conditioning:
3) 5 rounds:
1min ME Thrusters (115/75)
Rest 30 seconds
1min ME Burpees
Rest 30 seconds
Strength: 1A) Back Squat 55X5, 70X5, 80X5, 90XME, R90 1B) Box Jump 4X3, AHAP***
***Use a box height that is challenging, but not a true max height. The point is not to feed your ego, the point is to jump high.
Conditioning:
2) "15.4
8" AMRAP: 3 HSPU 3 Cleans 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12/6, 15/6, 18/6, 21/9, 24/9, 27/9, 30/12....
BBG: 1) Find a 1RM Jerk
Strength:
2A) Bench 55X5, 70X3, 80X3, 90X3+, R60 2B) 4X3 Strict Weighted Pull-up, R60
Conditioning:
3) 5 Rounds:
1 minute ME Power Clean and Push Jerk (135/95/or 50-60%) :30 sec rest 1 Minute ME Chest-to-bar Pul-ups :30 sec rest
BBG: 1) Find a Clean 2RM
Strength:
2A) Deadlift 60X5, 70X3, 80X3, 90X3+
2B) 4X10 Strict Toes-to-bar
Conditioning:
3) 3 rounds for time:
400m run
30 WBS
15 Box Jumps
3 Easy Steps ∙ Testimonials ∙ Gallery ∙ Freebies ∙ About us ∙ Get in touch ∙ Articles
