Friday-Level Up Training


Strength
“The Bear Complex”
Perform 5 sets of the following complex

Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press

Rules:
Bar must start on the ground but does not touch until the complex is complete
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight.

Conditioning
AMRAP x 7 minutes
1 Squat Snatch, 115/80
1 Bar Facing Burpee
2
2
3
3

Continue to add 1 rep per movement after each round.

Daily Midline & Accessory
4 rounds for quality:
12 Pendlay Row
:30 Hollow Body


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Friday


“The Bear Complex”
Perform 5 sets of the following complex

Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press

Rules:
Bar must start on the ground but does not touch until the complex is complete
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight.


Click here to record scores to Train Heroic

Click here to sign up for class

Thursday-Level Up Training


Strength
3 sets
5 Front Squat, Heavy & Across
4 Partner Glute Ham Raise

Conditioning
Rumble & Sway (Teams of 2)
Complete as many rounds and reps possible in 20 minutes:
30 Pull up
40 Box Jump Over, 24/20
50 Ab-Mat Sit up
60 Walking Lunge Steps

Partners split reps as desired, as long as it is even. Only one partner working at a time.

Daily Midline & Accessory
3 RFQ:
12 Side Bends w/ Kettlebell (each side)
12 Snow Angels w/ CrossOver Symmetry


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Wednesday-Level Up Training


Active Recovery Mobility
1. Doorway stretch
2. Lacrosse Ball Smash Traps
3. Couch Stretch
4. Pigeon Stretch
5. Trunk Rotation Stretch

Accumulate 2 minutes in each of the drills above. If not at the gym or no access to a coach, a google search will show videos or pictures of each drill.

Check out Coach Kim’s Mobility Flow you can do at the gym, home, or work!

Monday-Level Up Training


Strength
4-5-4-5-4-5
Overhead Squat w/ pause in bottom
Bench Press
Single Arm Landmine Row (See coach)

Start at a heavy working weight for each. Increase the weight on the 1st, 3rd, and 5th sets

Conditioning
“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Muscle Ups
10 Hang Power Clean, 135/95

Conditioning II
For time
21-18-15-12-9
Cal Row or Cal Assualt Bike
Sprint each set & rest 20 seconds between

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Click here to sign up for class