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Bear Claw

2/7/2020 Health/Fitness In 20 Minutes: 1) 8-10 GHD Sit-Up Practice 2) 1 Rep Bear Complex *Build in Weight *1 Bear Complex: Power Clean Front Squat Push Press Backsquat Behind the Neck Push Press Health/Fitness 7 Rounds For Time: 1 Bear Complex *135/95lbs 21 Double Unders or 42 Single Unders

Ghosted

2/6/2020 Health/Fitness Complete 3 Sets of: 1) 3-5 Single Arm Kettlebell Cleans *Focus on Technique 2) 3-5 Single Arm Strict Z-Press Health/Fitness For Time: 3 Rounds: 5 Muscle Ups or 10 Pull-Ups 15 Kettlebell Facing Burpees Immediately Into 3 Rounds: 5/5 Single Arm Hang Kettlebell Cleans 53/35lbs 20 Calories Cyclical

The Bend and Snap

2/5/2020 Health/Fitness Every Minute on the Minute x 10 Minutes: 2 Touch and Go Snatches *Squat or Power *Build if form allows Health/Fitness As Many Reps As Possible x 12 Minutes: 10 Single Arm Alternating Devils Press 50/35lbs 50ft Right Arm Overhead Walking Lunge 50ft Left Arm Overhead Walking Lunge

Just Keep Swimming

2/4/2020 In 15 Minuntes: 1) Build to a Heavy 1RM Deadlift 2) 1-2 Rope Climbs *Focus on technique and footwork Health 8 Rounds For Time: 3 Deadlifts *75% of 1RM from Today 100 Single Unders 4 Lying Rope Pulls Rest 1 Minute Between Rounds __________ Fitness 8 Rounds For Time: 3 Deadlifts *75% of 1RM …

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Shake Weight

2/3/2020 Health/Fitness Complete 4-5 Sets of: 1) 5-7 Bamboo Overhead Squats 2) 5-7 Strict Pull-ups or Pull-Up Progressions Health/Fitness 4 Rounds For Time: 30 Kettlebell Swings 53/35lbs 30 Air Squats 15 Ring Dips

50/50

2/1/2020 In Teams of 2… For Time: Cash In: 1600m Medball Relay 20/14lbs Into 5 Rounds: 18 Burpee Box Jumps 30/24″ 12 Renegade Rows *Challenging Weight 6 Burpee Muscle-Ups or 9 Burpee Pull-Ups Into Cash Out: 1600m Medball Relay 20/14lbs

Relentless

1/31/2020 Health/Fitness 4-5 Sets: 1) 1-2 Turkish Get-Ups Each Arm 2) 50ft Handstand Walk or Lateral Wall Walks Health/Fitness As Many Reps As Possible x 12 Minutes 12 Deadlifts 135/95lbs 15 Pull-Ups or Ring Rows 21 Kettlebell Swings 53/35lbs Immediately Into… 5 Minuntes to Find a Max Clean (Squat or Power)

Wall to Wall

1/30/2020 Health/Fitness Build to a Heavy Weight of: 1 Push Jerk + 2 Split Jerks Health For Time: Cash In: 100 Single Unders 30 Dumbbell Strict Press 40 Calories Cyclical 50 Dumbbell/Kettlebell Thrusters 40 Calories Cyclical 30 Dumbbell Strict Press Cash Out: 100 Single Unders Fitness For Time: Cash In: 50 Double Unders 30 Handstand …

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Hot Mess

1/29/2020 Health/Fitness In 15 Minuntes: 1) 5-7 Bamboo Bench Press 2) 8-10 Romanian Deadlift w/ Barbell Health/Fitness Every Minute on the Minute x 15 Minutes: 1) 15/12 Ring Dips 2) 18 Wallballs 3) 21 GHD Sit-Ups or Abmat Sit-Ups