October 12/15: Whose Afraid of Bears?


EMOM for 10 minutes

Even: 30 double unders

Odd: box jump at 90% of max height


3 Rounds for Time

5 bear complex (135/95)

10 pull-ups

Rest 3 minutes then 2 Rounds for Time

10 clean and jerks (135/95)

15 toes-to-bar

Rest 2 minutes then 1 Round of

10 wall balls

10x 10m bear crawls

July 6/15: Bringing the Bear

July 6/15: Bringing the Bear


Front squat

*attempt AMRAP at 1 rep max from beginning of cycle*


50 double unders

7 bear complex (95/65)

50 double unders

5 bear complex (135/95)

50 double unders

3 bear complex (155/105)

The Bear Complex is a sneaky combination of movements, set up to test your strength. Without stopping or dropping the bar, complete the following sequence, seven times:

  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).

Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.

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