Monday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Push Press (B) "The Bear" 7 reps of the following complex. 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
This movement is reaching legendary status among those who dare to try it. The Bear is a brutal test of courage and a real challenge both physically and mentally. It's also great for showing you exactly where your weak links are. The Bear, probably more than any other single movement, will zero in on those weaknesses and, in many cases, fix them.
Another advantage of this beast is it teaches the body to work in a single harmonious fashion. Your body will become a seamless series of links: fluid, powerful, fast, and with great range of motion
(PostWorkout Recovery) TBA by Coaches
Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CFSEndurance L.I 7x2min Amrap Intervals 1:1 work/recovery 20 Box Jumps 24/20", 30 KB Swings 24/20" 40 Sit-Ups (PostWorkout Recovery) TBA by Coaches
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) E2MOT2M for 12mins 1 Squat Snatch@90%1rm (B) For Time-"Isabel" 30 Squat Snatch@61/43kg 15min Cap (C) Optional 7rm Overhead Squat (D) Optional 3x7 GHDHE (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CFSEndurance Tempo 20min Amrap-20 Cals Row Bike or Ski, 15 Wallballs 13/9kg 10/9ft, 10 Burpees, 1 Rope Climb 15/12ft (B) Optional CFSGymnastics Tabata Hollow Hold & Superman (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) E2MOT2M for 12mins 1 Clean&Jerk@90%1rm (A) For Time-50 Hang Squat Cleans@40%, EMOTM including the first minute 5 Push Jerks 15min Cap (C) Optional 5rm Back Squat (D) Optional 3x7 GHRaises (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Saturday 8am till finish-Open Box & Catch Up
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