Let's channel our inner bear today! Whether it's Smokey or Pooh, this is going to be a bear-y good time! Today's workout is mostly a complex with a side of sit-ups. A complex means you'll try to hang onto your object for the entire sequence. The workout is performed as follows:
Perform the complex:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press = 1 rep
Repeat the above for a total of 7 reps
Then, 25 sit-ups
Repeat EVERYTHING (including the sit-ups) again for a total of 4 Rounds.
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Bear Complex: Power Cleans, Front Squats, Push Presses, Back Squats
Pick one weight for all the movements. The weight should feel like something you can do all 7 "reps" unbroken. You might have to break it up towards the end and that's okay.
Options: perform 5 “complexes” each round instead of 7.
💪/ 🤰 perform the complex as Power Clean + Front Squat + Push Press x 5-7.
Equipment: barbell, dumbbell, kettlebell, backpack held with both hands at the center of the body.
Load Too Light? Perform 8-9 rounds of the Complex each round.
Pick an option that allows you to complete 25 reps with minimal rest.
Options: reduce to 15-20 reps —> perform Anchored Sit-ups.
💪 cap reps at 60-sec. each round.
🤰 perform 10-14 Legs-only Deadbugs (each rep should take a few seconds) or 6 Seated Pelvic Tilts.
Add in a 60-sec. rest after each set of Sit-ups.
Have a question? Chat with your coach.
✅ Weight option for all the movements.
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep
1 min. Frog Stretch
1 min. Straddle Stretch
Follow along the video and warm-up with Coach Janet!