Results For Category: "Strength"
Push Press, Deadlift, OHS
Push Press- 3,3,3,3,3
Then
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Overhead Squat, 95/135 lbs
Da’ Bear
The Bear Complex
7 sets of the sequence:
– Power Clean
– Front Squat
– Push Press
– Back Squat
– Push Press
For 5 rounds
Post loads
Rules for the Bear complex
-Can rest anywhere except ground
-Clean starts at ground and goes to full hip extension
-squats+presses can be combined into thrusters
-no time component
-jerking is acceptable
-squat cleans acceptable
-DL’s then hang cleans acceptable
-Can’t recieve bar in sq clean directly to thruster. Must stand first
Tire Flips, Swings
Tire Flips: 10 heaviest you are able
Then
1 minute on/1 minute off for 12 minutes:
KB Swings 2/1.5 Pood
Goal is 30 per round
If 30 is not reached count a 15 Burpee penalty to be done after minute 12.
Windmills, Run, Hang Power Snatch, Jump
Windmills- 5,5,5
Then
5 Rounds for total time of:
Hang power snatchx10 115#/75#
Lateral bb jumpsx20
Run 125m
Rest 90s after each round
Bench Press, KB Snatch, Pullup
Bench Press 3-3-3-3-3
Then
21-15-9 reps, for time of:
Left-arm Kettlebell snatch, 1.5/1 pood
Right-arm Kettlebell snatch, 1.5/1 pood
Pull-up
Deadlift, Thruster, Dubs,
Deadlift- 3,3,3
Then
5 rounds for time of:
21 Thrusters, 75 lbs/45lbs
21 Double Unders
Push Press, Pullups
3 Sets max reps- Strict Pullups
Then
100 135/95# Push Press For Time
-For every putdown perform 15 pushups.
Bench Press, Power Cleans
5 Rounds for max Reps:
Bodyweight Bench Press
3/4 Bodyweight Power Cleans
Press, conditioning
Press- 1,1,1,1,1
then
8 minutes AMRAP:
10 Shoulder to overhead double KB 24/16s
10 Switch Steps 24/20″
Front Squat, Tabatta
Front Squat- 1,1,1,1,1,20
Then
Tabatta- 4 minuutes each:
Air Squats
Bear Crawls (measured in 5 yd increments)