"THE BEAR"

5 rounds, 7 sets per round of:

• Power Clean
• Front Squat
• Press
• Back Squat
• Press

Increase weight each set. Hold on to the bar during the entire round. If you set the bar down during the round = 5 burpees. Post loads to comments.

METCON

For time:

• Thrusters, 21 reps
• Pullups, 21 reps
• Power Clean, 15 reps
• Ring Dips, 15 reps
• Overhead Squats, 9 reps
• Man Makers, 9 reps

Post times to comments.

SPLIT JERKS & "EVA"

SPLIT JERK

• 5-5-5-3-3-3 reps

Post loads to comments.

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"EVA"

5 rounds for time:

• 800m run
• 30 Kettlebell Swings
• 30 Pullups

Post times to comments.

"BARBARA"

5 rounds for time:

• 20 Pullups
• 30 Pushups
• 40 Situps
• 50 Squats

Rest exactly 3 minutes between rounds. Post times to comments.

DEADLIFTS & SPRINTS

DEADLIFTS

• Warm up 2x5xbar/25#
• Sets of 3 reps
• Add 10# every set until no longer able

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SPRINTS

• 8x200m
• 30 second recovery between sets

Post loads and times to comments.

TIME TRIAL & TABATA FGB

Time Trial

• 2 Miles

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Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are wall ball, the second 8 are sumo deadlift high pull, the third 8 intervals are box jumps, and finally, the last 8 intervals are push press. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

CHIPPER

For time:

• Bench Press (95#/45#)
• MB Clean (16#)
• Push Press (45#/25#)
• Floor Wipers (95#/45#)
• Deadlifts (135#/95#)
• TRX Y
• Plate Overhead Walk (45#/25#)

Post times to comments. 50 reps per person, 100 reps split per team of 2 people, 125 reps split per team of 3. 1.5 building lengths for 1 person and 3 building lengths for team of 2, 4.5 building lengths for team of 3.

CHIPPER

30 reps each for time:

• Hang Power Snatch
• Pullups
• Pushups
• Thrusters
• Situps
• Walking Lunges
• Reverse Crunches
• Burpee Hurdle Jumps
• Muscle Ups
• Box Jumps

Post times to comments.

LIFTING - BACK SQUAT

Back Squats 3-3-3-3-3-3-3 reps

Post loads to comments.

METCON

21-18-15-12-9-6-3 rep rounds of:

• 185 pound Front squat (CLICK HERE)
• Stability Ball GHD Sit-up (CLICK HERE)

Post time to comments.

"RANDY"

For time:

• Power Snatch, 75 reps
• 75#, 55#, or 35#
• WATCH DEMO
  • CLICK HERE (wmv)
  • CLICK HERE (mov)

Post times to comments.

TIME TRIAL

For time:

• Run 2 miles

Post times to comments.

10 WAYS TO FORAGE IN A FAST FOOD NATION

CLICK HERE

"LINDA"

10-9-8-7-6-5-4-3-2-1 reps for time:

• Deadlift (1.5 x BW)
• Bench Press (BW)
• Clean (3/4 BW)

Post times and loads to comments.

"MARY" & "TABATA RUN"

Max rounds in 20 min:

• 5 Handstand Pushups
• 10 Single Leg Squats
• 15 Pullups

Post rounds to comments.

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TABATA RUN

• 8 rounds of 20 seconds on, 10 seconds off @ 12 degree incline. 6.0-9.0 mph.

Post speeds to comments.

"300 POINT FGB"

3 rounds for time:

• Wallball, 20 reps
• Sumo Deadlift High Pull, 20 reps
• Box Jump, 20 reps
• Push Press, 20 reps
• Row (Bike), 20 calories
• Rest 1 minute

Post loads and times to comments.

METCON

5 rounds for time:

• Snatch, 5 reps
• Knees-to-elbows, 10 reps
• Box Jumps, 15 reps
• Weighted Run 100m

Post times to comments.