Monday
WOD – 5 rounds for load, 25 min cap
One round is 7 unbroken Bear Complexes. Increase your load between rounds.
One Bear Complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do the above work 7 times and that is one round.
Athlete Notes:
-Each round should be done unbroken, that means no letting go of the bar or resting it on the ground until you get through the work.
-Self-directed loading today but start off conservatively. Then, between each round, increase your weight. (You may not change the load mid-round.)
-You should not speed through this work. It is intended to be done at a steady pace with ample rest between rounds. Aim for 2:00-4:00 minutes rest after each round.
Score = Max weight used on last round
Conditioning
Bike Sprint
10 rounds of 20 second sprint, followed by 40 second rest
Tuesday
WOD – for time, 40 min cap
10 Renegade Rows
200m Run
20 Russian Kettlebell Swings
10 Renegade Rows
400m Run
30 Alternating V-Ups
20 Russian Kettlebell Swings
10 Renegade Rows
600m Run
40 Heavy Wall Balls
30 Alternating V-Ups
20 Russian Kettlebell Swings
10 Renegade Rows
800m Run
30 Alternating V-Ups
20 Russian Kettlebell Swings
10 Renegade Rows
600m Run
20 Russian Kettlebell Swings
10 Renegade Rows
400m Run
10 Renegade Rows
200m Run
L3: 50/35lb DB, 80/62lb KB, and 30/25lb WB
L2: 35/25lb DB, 70/53lb KB, and 25/20lb WB (RX)
L1: 25/15lb DB, 53/35lb KB, and 20/14lb WB
Score = Time
Wednesday
Strength
Back Rack Lunge
Complete a 4x8 on each leg. Increase your load with each set.
WOD – for time, 16 min cap
Buy In: 25 Power Snatch
5 rounds of:
12 Handstand Push-Ups
12 Chest to Bar Pull-Ups
Cash Out: 25 Power Snatch
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Thursday
Strength
Farmers Carry & Row
6 rounds of:
300/250m Row Sprint
Farmers Carry (two laps around the room)
WOD – 4 rounds, 20 min
5:00 to complete:
5 Power Cleans
10 Burpee Box Jump Overs
10 Pistols
3 Power Cleans
6 Burpee Box Jump Overs
6 Pistols
L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb
Score = Slowest Round
Friday
Strength
Front Squats
Complete a 5x3 aiming for 75%-85% of your 1RM
WOD – Descending ladder for time, 18 min cap
Dual Dumbbell Deadlifts (10-9-8-7-6-5-4-3-2-1)
Dual Dumbbell Shoulder To Overhead (10-9-8-7-6-5-4-3-2-1)
Double Unders (100-90-80-70-60-50-40-30-20-10)
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time