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651-419-5112 Info@bearfitnessmn.com

FRIDAY 12.29.17

Lower Body Strength Day Back Squat 5RM *20 Min Workup 4 Cycles: AMRAP3 Row 250/200m With Remaining Time 8 Goblet Squat 50/35lb 10 Push-Up Rest 1 Minute between cycles: **score is total reps after each row. 2 Sets: 12 Alt. DB Curl 12 Alt. Hammer Curl Mobility: Lizard...

THURSDAY 12.28.17

Weightlifting & Barbell Cycle EMOM 8: Power Clean x3 *Warm Up to Moderate Weight & Increase Each Set 4RFT: 8 Hang Power Clean  135/83lb 8 Shoulder to Overhead 135/83 Bike 20/15 Cal Core Accessory: x3 Wt. Plank x1 Min w.25/15 40 Russian Twist w.15/10 Mobility:...

WEDNESDAY 12.27.17

Upper Body Strength Based Incline Bench Press 4×8 Wt. Strict Chin-Up 4×3-5 *Superset, Rest 1-2 Min Between 4 Rounds For Reps: 8 Dips 10 Burpee to Target 6”/4” ME Pull-Ups/Double Unders Rest 1 Min *Score is # of Pull-Ups & DU Round 1&3 Pull-Ups Round...

TUESDAY 12.26.17

Total Body Strength EMOM 8: 2 Deadlift T&G Style *Start Approx. 75% & Work Up AMRAP12 Row 30/25 Cal 30 ft. Goblet Lunge 53/35lb 20 Kettlebell Swing 53/35lb 10 Box Jump Over 24/20”   Scaled: 35/26lb – 20/16” RX: 53/35lb – 24/20” Sport:  70/53lb...

MONDAY 12.25.17

Come workout with coach Jake! Warm up and scaling options will be provided but the class will not be coached. Christmas Day 9:00am – 10:30am Class will be approximately 60-90 min Partner Holleyman AMRAP30 5 Wall Balls, 20/14 lbs 3 Handstand Push Ups 1 Power...