Grin & Bear Complex It

Jan 25th, 2021

Category: Uncategorized

Grin & Bear Complex It

Ashley

730 & Noon Pop Up Classes Today. Dress warm for the early class. No Zoom Class tonight. our Class Schedule for all upcoming Pop Up and Zoom times.  

Warm-up
Box Warm-up

40s Work:10s Rest

  1. Lateral Up and Overs
  2. Bulgarian Split Squat Right
  3. Bulgarian Split Squat Left
  4. Step-ups
  5. Toes on Box- Push-up, R/L shoulder tap
  6. Box Jump, Step-down
  7. Burpee Box Jump

Mobility
Pigeon Stretch
Quad Stretch

Strength
E2MOM12

2 Bear Complexes

  • Power Clean
  • Front Squat
  • Shoulder to Overhead
  • Back Squat
  • Shoulder to Overhead

WOD
10-9-8-7-6-5-4-3-2-1

Squat Clean 115|75
Burpee Box Jump

Level 2- 95|55
Level 1- 75|35

At-Home  WOD
10-10-8-8-6-6-4-4-2-2

Alternating SA Squat Clean
Burpee Tuck Jump

Or 

10-9-8-7-6-5-4-3-2-1
Object to Shoulder
Hug Squats
Burpee Tuck Jumps

Extra Work
40-30-20-10

Hollow Rocks
Bicycle Abs