Warm-Up A) 3 Rounds: 15m Butt Kickers 15m High Knees 15m Bear Crawl 200m Run B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off): Box Jump Row Step-Ups Sit-Up Strength Deadlift Heavy 4 Then 3 sets x 4 reps at 90% of heaviest 4 rep Objective: build to a heavy 4 …
Tag Archives: Bear Crawl
Tuesday 04.22.25
Warm-Up A) 2 Rounds: 200m Run 200m Row 20m Bear Crawl B) 1 Round: 10 Sit-Ups 10 Knee Raises 10 Strict Press, with an empty bar 10 Overhead Squats, with an empty bar 10 Sit-Ups 10 Knee Raises Strength EMOMx12 min 2 Power Snatch, from floor Objective: start with between 60-65% of 1RM, if you …
Friday 03.28.25
Warm-Up A) 2 Rounds: 15 Calorie Row 15m Bear Crawl 15 Dumbbell Press 15 Sit-Ups B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 1×2 @ -8% of 2@ RPE 9 Strength Tip Objective: …
Saturday 03.15.25
Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 10 Minute Clock: 2 Power Cleans, 135#/95# 200m Row 4 Power Cleans, 135#/95# 200m Row 6 Power Cleans, 135#/95# 200m Row …etc. – 3 Minute Rest 10 Minute …
Tuesday 03.11.25
Warm-Up A) 3 Rounds: 1:00 Bike Then, 10m High Knees 10M Butt Kickers 10M Bear Crawl 10 Air Squats B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ …
Tuesday 03.04.25
Warm-Up A) 3 Rounds: 10 Calorie Row 10 Dumbbell Press 20M Bear Crawl 5 Box Jumps B) 3 rounds: 30 Single-Unders 15 Double-Unders 15 Wall Balls Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions …
Monday 02.24.25
Warm-Up A) 3 rounds: 10 Calorie Row 10 Wall Balls 10M Bear Crawl B) 3 rounds with an empty bar: 8 Strict Press 8 GHD Sit-Ups 8 Box Jumps Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: build to an RPE of 8 for …
Tuesday 02.18.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength 3 Second Pause Back Squat: 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Strength Tip …
Sunday 02.02.25
Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 3 Rounds For Time: 30 Calorie Row 30 Jumping Lunges Then, 3 Rounds For Time: 20 Toes-to-Bar 20M’ Handstand Walk* Then 3 Rounds For Time: 10 Bench Press, …
Tuesday 01.21.25
Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kickers 5 Burpees 15m Broad Jump 15m Bear Crawl B) 2 Rounds: 8 Dumbbell Press 8 Dumbbell Push Press 8 Dumbbell Front Squats Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for 3 split …
Tuesday 01.14.25
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE …
Monday 01.13.25
Warm-Up A) 2 Rounds: 10m Bear Crawl 10 Russian Swings 20 Sit-Ups B) 2 Rounds: 10 Lunges 10 Dumbbell Press 10 Dumbbell Walking Lunges 10 Push Press 10 Step-Ups, on a high box Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 rounds at RPE7 Objective: build to an RPE …