Intermediate
Strength:
Bear complex–
5 x 5
*The bear complex consists of a power clean, front squat, push press, back squat, and push press. These movements completed consecutively total one rep. The workout is made up of five rounds of five reps. you may put the bar down in between rounds but not reps. Rest as needed between rounds.
Metabolic Conditioning:
3 Rounds –
10 Inverted rows
15 Wall ball
20 Kettlebell swing
25 Squats
*Pause the workout every minute to complete 8 tuck jumps
Core:
4 Rounds –
30 Second weighted plank
30 Second rest
Beginner
Bear complex–
*The bear complex consists of a power clean, front squat, push press, back squat, and push press. These movements completed consecutively total one rep. The workout is made up of five rounds of five reps. you may put the bar down in between rounds but not reps. Rest as needed between rounds.
*Modify using a medicine ball instead of a barbell if necessary.
Metabolic Conditioning:
3 Rounds –
8 Inverted rows
12 Wall ball
16 Kettlebell swing
20 Squats
*Pause the workout every minute to complete 4 tuck jumps
Core:
4 Rounds –
30 Second plank
30 Second rest
