MONDAY
E90F9
3 Power Clean
5 Front Squat
*Work Up to Challenging Wt. & Maintain Acoss

AMRAP 10:
Goblet Lunge 50 ft.
12 Burpee
8 Toes to Bar

Rx+ 70/50
Rx 50/35
Fitness 35/25

Accessory 2-3 Sets
IYT Raise x5 Each
30 Sec Hollow Hold

Mobility:
Banded Lizard 2 Min Each
Banded Pigeon 2 Min Each

BEAR BARBELL CLUB 6PM
Back Squat 5RM
*Pause 1st Rep 3 Sec.

Wide Stance RDL 3×5
DB Row 3×12 Each
Wide Stance, Goblet Box Squat 3×12
Reverse Plank 3×30 Sec

TUESDAY
Buy In:
100 Double Under

3 Rounds:
Row 750/600
15 HSPU
5 Bar MU
Rx+: Bar MU, HSPU
Rx:CTB Pull-Up, HSPU
Fitness: Pull-Up, Push-Up

Buy Out:
100 Double Under

Core
3-5 Sets:
30 Sec Wt. Plank
30 Sec Reverse Plank
45/35

Accessory
3x
8-12 DB Bench Press
8-12 DB Bent Over Flyes

Mobility:
Shoulder Complex Mash/Roll

WEDNESDAY
Compound Set x5
3 Reps Deadlift
DB Row x8 Each
*Moderate Wt. Row
*Rest 2 Min B/T

Engine Building:
6×30/22 Calorie Bike
-1:00 rest between sets-

Accessory: 3x
20 Alt. Bicep Curl
15 DB Extensions

Mobility:
Bad Girl 2
Cobra + Childs x 2 Min Each

THURSDAY

Open Workout 15.1
930am class addition:
10 min of RMU skill work

AMRAP14
60 Calorie Row
50 Toes to Bar
40 Wallball Shots
30 Cleans *
20 Muscle-ups

(M=135lbs, F=95lbs)
(M=20lbs, F=14lbs)
* The clean is any type

Scaled:
95/63lb
WB 14/10
Pull-ups

Group Stretch

BEAR BARBELL CLUB 5AM
Power Snatch + Snatch Push Press 3x(2+2)
Power Clean + Power Jerk 3x(2+1)
Push Press 3×5

FRIDAY

-No BBC Friday evening due to Drop and give me Zen

EMOM8
Back Squat x4
Work Up to Challenging Wt.

Tabata 20/10 x8
KB Swing 70/53
Air Squat
*Alternate Exercises
*16 Total

Mobility:
Seated Straddle
Archer + Saddle

SATURDAY
Team of 3
100/80 Cal Row
100 DB Snatch 50/35lb
100  Lateral Bar Over  Burpee
100 Thursters
100 Lateral Bar Over  Burpee
100 DB Snatch
100/80 Cal Row

RX+: 50/35lb – 115/73lb
RX: 50/35 – 95/63
Fitness: 35/20lb – 85/53

Core: 3 Sets w/Partner
10 Russian Leg Curl
20 Med Ball Pass Sit-Up

Mobility:
Partner Low Back Stretch x2x1 Min
Shoulder Complex Mash/Roll

SUNDAY

AMRAP10
8 Cal Bike
6 Toes-2-Bar
4 Snatch

RX+ 135/93lb
RX 115/73lb
Fitness: 95/63
Snatch is full squat. Athlete may Power Snatch and Overhead Squat

15 Min Targeted Mobility Work:
Coach’s Choice
Hamstring/Glute/Quad/Hip Flexor
T-Spine/Shoulder Complex

Mobility:
T-Spine Box Stretch
T-Spine Foam Roll