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!

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

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)

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

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

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

“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

#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

#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

#cfqathome

A. E2M 10 (5 sets)

• 10 x Weighted Lunges

B. For time:

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

• Weighted Squats
• Burpees