Workout of the Day

Bear Complex
In 35 Minutes, 5 Rounds for Load.

Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

You must hold on to the bar for the entire round, touch and go between reps.
Suggested Starting weights: (95/65/45)

Front Squat to Push Press – Can sub Thruster
Back Squat to Push Press – Can sub Behind the Neck Thruster

Movements:

Clean | Front Squat | Hang Power Clean | Muscle-Up | Power Clean | Power Clean and Push Jerk | Push Press | Thruster | Tire Flip

AMRAP 4:
2n KB Swings
2n Sit-ups
Where n is the number of the round
Rest 1:00 between AMRAPs

So the first round is 2 swings, 2 situps, then 4 swings, 4 situps…

Movements:

Kettlebell Swing | Sit-up

At Home

Video: https://vimeo.com/477579327/d0be7a6428
2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Bodyweight Goodmornings into Max Mountain Climbers or Max Air Squats*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Movements:

Air Squat | Good Morning

4 SETS ON A 12:00 CLOCK…
10/10 Half-Kneeling DB Arnold Press
12 Slow DB Romanian Deadlift

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Deadlift

AMRAP x 3 MINUTES
Max DB Renegade Row

-Rest 1:00-

4 SETS FOR MAX REPS
1:00 – Max Single DB Push Press*
1:00 – Max Double DB Hang Power Clean

-Rest 1:00-

AMRAP x 3 MINUTES
Max Renegade Row

*Hold DB Across Chest

(Score is Total Renegade Rows)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row

Check out today’s NCMOBILITY from The Ready State!

Outdoor Boot Camp

Core Work (13:00)

Tabata 1 – 4:00
Low plank w. arm and opposite leg extension w. pulses (one side per interval)

* rest :30 *

Tabata 2 – 4:00
Renegade row with Dumbbell passover

* rest :30 *

Tabata 3 – 4:00
Flutter Kicks

Ghost (Dumbbell modification) (24:00)
6 rounds
1:00 DB Alternating Arm Squat Cleans (harder) or DB Goblet Squats (normal)
1:00 Burpees (harder) or Down Ups (normal)
1:00 Mountain Climbers (harder) or DB Toe Taps (normal)
1:00 rest

Movements:

Burpee | Clean | Hang Squat Clean | Row | Squat Clean