Friday 7th May 2021

The Bear Complex

5 Rounds of 7 sets of:

  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Push Press
  • 1 x Back Squat
  • 1 x Push Press

 Increase the weight for each Round (of 7 sets) and record max weight for a completed round.

Do not rest the barbell on the ground during 7 sets.

 This is not a timed workout, it is for max weight only for a full complete round.

 30mins to complete

 

Finisher: Time Trial

  • 500m Row into 400m Run

Sprint!

 

Thursday 6th May 2021

A. Overhead Squat

  • 3-3-3-3-3

E2M

 

B. For time

Buy in: 400m Run then

  • 30 Single Arm DB Thruster (1/2 reps each arm)
  • 10 Burpees over DB
  • 20 Single Arm DB Thruster (1/2 reps each arm)
  • 10 Burpees over DB
  • 10 Single Arm DB Thruster (1/2 reps each arm)
  • 10 Burpees over DB

Cash out 400m Run

Wednesday 5th May 2021

A. EMOM 10

Even – 2 x Strict Press

Odd – 5 x Strict Pull

 

B. 2RFT

  • 400m Run
  • 30 Push ups
  • 400m Run
  • 30 KBS (24/32)

Tuesday 4th May 2021

A. E2M for 12 (6 sets) 3 x Power Snatch

  • Singles – 10 sec between singles

 

B. 10min AMRAP

  • 30 Double Unders
  • 20 Alternating DB Snatch (15/22.5)

 Scale to 60 singles or reduce DU’s to 10-20 if learning

Monday 3rd May 2021

A. Barbell Lunges

  • 8-8-8-8-8

E3M

Back or front. Forward or backwards.

Building weight over the course of your sets.

Superset with 1 min handstand practice.

 

 

B. For time

  • 100 Walking Lunges
  • 800m Run
  • 100 Air Squats

 

Sunday 2nd May 2021

2014 Regionals Event 6

For Time:

  • 50 Cal Row
  • 50 Box Jump Overs (20/24)
  • 50 Deadlifts (55/80)
  • 50 Wall Balls (7/9)
  • 50 Ring Dips
  • 50 Wall Balls
  • 50 Deadlifts
  • 50 BXJO
  • 50 Cal Row

Scale back to 30 or 40 reps of each.

**Scale ring dips for push-ups where required.

40 min cap

Saturday 1st May 2021

“Gallagher & McDonald”

2 rounds of:

  • 200m run
  • 16 Kettlebell Swings (16/24)
  • 16 Pull-Ups
  • 16 Front Squats (30/50)
  • 200m run
  • 14 Kettlebell Swings (16/24)
  • 14 Pull-Ups
  • 14 Front Squats (30/50)
  • 200m run
  • 12 Kettlebell Swings (16/24)
  • 12 Pull-Ups
  • 12 Front Squats (30/50)

35 min cap

Friday 30th April 2021

#cfqathome

FGB Friday

3-5 rounds x 1 min each station

  1. Shuttle runs
  2. Ground to front rack
  3. Squat & Press
  4. Ground to overhead
  5. 45 sec plank

Rest 1 min between rounds

29 mins total

 

 

Bonus challenge:

Flight Simulator

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders or Singles

 If you fail a round, you must attempt again.

 15min time cap

Thursday 29th April 2021

#cfqathome

Tabata Thursday

Pick any 4 exercises. Your choice

8 rounds of 20 sec on / 1 sec off of each movement

1 min in between each exercise

Our suggestion for no equipment

  1. Up/Downs
  2. Push-ups or dips
  3. Box or Broad Jumps
  4. Sit-ups

Score is total reps for each movement.

 

Bonus Finisher:

5 min AMRAP

  • 10 Hollow Rocks
  • 10 Back Extensions
  • 20 Russian Twists

Wednesday 28th April 2021

#cfqathome

A. E2M 10 (5 sets)

  • 10 x Weighted Lunges

 

B. For time:

21-18-15-12-9-6-3

  • Weighted Squats
  • Burpees