Workout of the Day
“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds
Rest 4 minutes between rounds.
In this workout you will increase the weight each round, going for a max load in the final round. There is no time component and you can rest anywhere, at any time except on the ground (even to re-grip).
Workout of the Day
For time:
1000m Row
100 Sit-ups
500m Row
50 Sit-ups
Workout of the Day
Complete as many rounds as possible in 12 minutes of:
8 Right-arm Dumbbell Snatches
8 Right-arm Overhead Walking Lunge Steps
8 Left-arm Dumbbell Snatches
8 Left-arm Overhead Walking Lunge Steps
20 Crossovers
Men use a 50# dumbbell.
Women use a 35# dumbbell.
Workout of the Day
For time:
10-20-30-40-50 Sit-ups
1-2-3-4-5 Rope Climbs
Workout of the Day
For time:
30 Calorie Row
30 Overhead Squats (135#/95#)
30 Calorie Row
Workout of the Day
For time:
55 Alternating Weighted Step-ups
150 Double-unders
55 Handstand Push-ups
150 Double-unders
Men use a 50# Dumbbell and 24” box.
Women use a 35# Dumbbell and 20” box.
Workout of the Day
For time:
50 Calorie Row
40 Toes-to-rings
30 Hang Power Cleans (135#/95#)
20 Muscle-ups
Workout of the Day
Complete as many rounds as possible in 20 minutes of:
Run 200m
15 Burpees
Workout of the Day
Front Squat 2-2-2-2-2-2-2-2-2-2 reps
Workout of the Day
5 Rounds for time:
500m Row
30 Box Jumps (24”/20”)
30 Push-ups
