Warm Up
10 Dislocates & Pass Throughs
3 rounds of:
1 min Slow Machine of choice
20 sec Sprint Machine of choice
(increase pace each round)
-- then --
2 rounds of:
30 sec Wall Sit
10 Jump Squats
10 Muscle Cleans
10 Strict Press
Session 1
Weightlifting / Conditioning
I. Every 2 mins x 7 sets: Work up to a heavy unbroken Bear Complex
1 Power Clean
1 Front Squat
1 Shoulder-to-Overhead
1 Back Squat
1 Shoulder-to-Overhead
You must power clean the first rep. (Finish the rep before proceeding to the Front Squat)
Work on crisp movement throughout. Do not sacrifice technique for max load in this complex.
II. In 15 mins, Find your 1RM Back Squat
Don't forget to record your score
WOD
6 Rounds
16 / 12 cal Row or Ski or Bike
Alternative 200m Run
100 ft Farmers Carry
12 Dumbbell Deadlifts
Rest 1:30 between each round
RX 70 / 50 lbs
Scaled 50 / 35 lbs
Session 2
WOD
3 Rounds for Time
50 Air Squats
25 / 15 Push-ups
50 Air Squats
25 / 15 Ring Dips
Rest 3 mins between each round
Optional: Wear a weight vest, 20/14 lbs.
Accessory Work
3 Rounds for Quality
10 L/10 R Single Arm Bottoms Up KB Press
45 secs Handstand Hold
max effort Double Kettlebell Overhead Hold
Athlete picks load
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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