Bear Complex
5 rounds for max load of:
6x
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press
* Rest as needed but do not drop the bar until the round is completed. 5 burpee penalty every time bar touches the ground before the round (6 sets) are completed.
12 min AMRAP of:
– 5 Deadlift (225/135)
– 7 Tall box jumps (30/24)
– 9 Pull-ups
Bench Press 5×5
As fast as possible:
50-40-30-20-10
– Double Unders
– KB swings (Russian) (1.5/1)
– Squats
11 Beginner Strength Training Tips for Women
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Mobility vs. Flexibility: What’s The Difference?
Be thinking of a goal that can be reached in a month’s time. Something like “I want to string together 20 double unders” or “I want to increase my back squat by 10lbs”. I’m going to be asking for them at the end of the week!
Shoulder Mobility
then…
Skill: Power Snatch
then…
For time:
21-15-9
– Power Snatch (95/65)
– Overhead Weighted Sit-up (25/10)
– 200m run
then…
January Challenge (if you haven’t beasted it yet)
Four sets of:
Front Squat x 6 reps @ 30X0
Rest 45 seconds
Pull-Ups x 8-10 reps @ 21X0 (C2B if capable)
Rest 45 seconds
Abmat Sit-Ups x 20 reps (AFAP)
Rest 45 seconds;
then…
Complete as AMRAP in 8 minutes of:
Wallball x 10 reps (20/15)
Bear Crawl x 20 yards
Ball Slams x 10 reps
Walking Lunge x 20 yards
Some debating going on about this video. How do you feel about a child this young doing these movements?