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Posts Tagged ‘Bear Crawl’

Saturday 08.03.19

Warm-Up

A) 2 rounds:

1 Minute Bike @ RPE6
10m Bear Crawl
10m Butt Kicker
10m Bear Crawl
10m High Knees
10 Air Squats

B) 2 Rounds, with an empty barbell:

2 Strict Press
2 Front Squats
2 Thrusters
4 Front Rack Lunges
30 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

Every 2 Minutes for 6 Rounds:

4 Front Squats, 135#/95#
6 Strict Handstand Push-Ups
8 Calorie Row or Bike

RX+: 155#/105#
RX: As is.
AX: 95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Strict Handstand Push-Ups: you should be able to complete all 8 repetitions in 2 sets or less.

Bike/Row: this should be a hard sprint, get it done, and rest!

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Saturday 08.03.19

Warm-Up

A) 2 rounds:

1 Minute Bike @ RPE6
10m Bear Crawl
10m Butt Kicker
10m Bear Crawl
10m High Knees
10 Air Squats

B) 2 Rounds, with an empty barbell:

2 Strict Press
2 Front Squats
2 Thrusters
4 Front Rack Lunges
30 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

Every 2 Minutes for 6 Rounds:

4 Front Squats, 135#/95#
6 Strict Handstand Push-Ups
8 Calorie Row or Bike

RX+: 155#/105#
RX: As is.
AX: 95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Strict Handstand Push-Ups: you should be able to complete all 8 repetitions in 2 sets or less.

Bike/Row: this should be a hard sprint, get it done, and rest!

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Wednesday 07.31.19

Warm-Up

A) EMOMx12 minutes, alternating:

a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings

B) 2 Rounds:

15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl

Gymnastic Work

EMOMx12 minutes

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

6 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

– Rest 2 Minutes

3 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

Workout Tip

Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.

Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.

Row: you should be able to complete this station in 60 seconds or less, scale as needed.

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Wednesday 07.31.19

Warm-Up

A) EMOMx12 minutes, alternating:

a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings

B) 2 Rounds:

15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl

Gymnastic Work

EMOMx12 minutes

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

6 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

– Rest 2 Minutes

3 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

Workout Tip

Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.

Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.

Row: you should be able to complete this station in 60 seconds or less, scale as needed.

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Wednesday 07.24.19

Warm-Up

A) 15 Calorie Row:

15m Butt Kickers
15m Bear crawl
15m Butt Kickers
15 Calorie Row

B) 3 Rounds:

5 Dumbbell Power Cleans
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets of 5 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

10 Rounds For Time:

200m Run
8 Dumbbell Snatches, 53#/35#
4 Toes-to-Bar

RX: as is
AX: 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

DB: You should choose a dumbbell weight that you can complete all the repetitions in 1 set. Scale as needed.

Toes to bar: Scale to knee raises if needed. You should complete each round of toes to bar in 1 unbroken set.

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Wednesday 07.24.19

Warm-Up

A) 15 Calorie Row:

15m Butt Kickers
15m Bear crawl
15m Butt Kickers
15 Calorie Row

B) 3 Rounds:

5 Dumbbell Power Cleans
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets of 5 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

10 Rounds For Time:

200m Run
8 Dumbbell Snatches, 53#/35#
4 Toes-to-Bar

RX: as is
AX: 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

DB: You should choose a dumbbell weight that you can complete all the repetitions in 1 set. Scale as needed.

Toes to bar: Scale to knee raises if needed. You should complete each round of toes to bar in 1 unbroken set.

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Friday 07.19.19

Warm-Up

A)
15 Russian Swings
15m Bear Crawl
15m Crab Walk
15 Ball Slams

B) 4 Rounds:

5 Push-Ups
10 Cal Row

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 1×5

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

For Time:

400m Run
30 Bar Dips
30 Dumbbell Deadlift 50#/35#
400m Run
20 Bar Dip
20 Dumbbell Deadlift 50#/35#
400m Run
10 Bar Dips
10 Dumbbell Deadlift 50#/35#

RX: As is
AX: 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Dumbbell Deadlift: you should choose a dumbbell weight that you can complete all the repetitions in 2 sets or less. Scale as needed.

Bar Dips: scale to push-ups if needed, or scale repetitions to complete in 4 sets or less.

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Friday 07.19.19

Warm-Up

A)
15 Russian Swings
15m Bear Crawl
15m Crab Walk
15 Ball Slams

B) 4 Rounds:

5 Push-Ups
10 Cal Row

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 1×5

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

For Time:

400m Run
30 Bar Dips
30 Dumbbell Deadlift 50#/35#
400m Run
20 Bar Dip
20 Dumbbell Deadlift 50#/35#
400m Run
10 Bar Dips
10 Dumbbell Deadlift 50#/35#

RX: As is
AX: 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Dumbbell Deadlift: you should choose a dumbbell weight that you can complete all the repetitions in 2 sets or less. Scale as needed.

Bar Dips: scale to push-ups if needed, or scale repetitions to complete in 4 sets or less.

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Tuesday 07.09.19

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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Tuesday 07.09.19 Copy

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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Tuesday 07.09.19

Warm-Up

A) EMOMx10 minutes:

40 seconds Row

B) 3 Rounds:

10m Broad Jumps
10 Air Squats
10M Bear Crawl
10 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then,
1 more set of 5 at a -10% drop of 5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your 5 reps @ RPE 9,take 10% off that number and perform 1 more set of 5 repetitions.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

For Time:

8 Front Squats, 115#/75#
8 Burpees Over The Bar
32 Calorie Bike
8 Front Squats, 115#/75#
8 Burpees Over The Bar
24 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
16 Calorie Bike
8 Front Squats
8 Burpees Over The Bar
8 Calorie Bike

Workout Tip

Front Squats: You should be able to complete each set of front squats in 2 sets or less. Scale load as needed.

Calorie on a Bike: the first round of the bike should not take you more than 4 minutes, the second round should not take you more than 3 minutes, the 3rd round should not take you more than 2 minutes, and the final fourth round should not take you more than 1 minute.

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Tuesday 07.02.19

Warm-Up

A) 2 Rounds:

15m High Knees
15n Butt Kickers
15m Bear Crawl
150m Run

B) 3 Rounds:

12 Russian Kettlebell Swings
6 Knee Raises
3 Burpee Pull-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

With a Partner alternate complete rounds:

8 Rounds for Time:

20 Kettlebell Swings, 53#/35#
15 Second L-Hold
10 Burpees

AX: 35#/35#
RX: As is
RX+: 70#/53#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Each athlete will complete 20 kettlebell swings, 15 seconds of an L-hold, and 10 burpees, after they complete a full round the second athlete will complete the same until a total of 8 rounds is complete (4 per athlete). Complete 4 rounds if no partner, rest after each round. Rest time = work time.

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