GRIZZLY- Teams of 2- 4 Rounds (each) Partner 1: 40 Double Unders 20 Toes to Bar 20 Push Press 55/75 M45/65 40 Double Unders Partner [...]

3 sets x 3 Deadlifts (85-90%) -Complete a set every 2:45- GRIZZLY– 9:00 AMRAP Round 1: 3 Power Cleans 105/155 M80/115 + 1 Wall Walk [...]

GRIZZLY- Teams of 2 12 sets (each) 200/250m Row Score is total clock time (including transitions. KODIAK- 175/200 POLAR- 150/175 FOR FUN – Core 3 [...]

3 sets x 3 Back Squats (85- 90%) -Complete a set every 2:45- GRIZZLY- 4 sets: 30 Wall Balls 14/20 -2:00 recovery Bike/Jog between sets- [...]

BAR MUSCLE UPS: WEEK 4: 8-minute EMOM [30 seconds of MAX effort in each minute] GRIZZLY: Even Minute: 30 seconds of max Bar Muscle Ups [...]

6x 3 Power Cleans + 2 Front Squat + 1 Push Jerk (Unbroken, build in weight) -Complete a set every 2:00- GRIZZLY- 100-80-60-40-20 Double Unders [...]

GRIZZLY- Partner 1:  21-15-9 DB Bench Press (on medball) 35/50 M25/40 Step Ups 20/24 Partner 2: max cal row or bike- switch when partner 1 [...]

Happy November! BAR MUSCLE UPS: WEEK 3: 6 rounds, every 90 seconds complete: • GRIZZLY: 4-7 Bar Muscle Ups • KODIAK: 6-8 Box Bar Muscle [...]

4 sets x 4 Deadlifts (85%) -Complete a set every 2:30- GRIZZLY/KODIAK- 5 sets 2:00 AMRAP 200m Run Max V-Ups -Rest 1:00 between sets- POLAR- [...]

6 sets x 3 Squat Snatch (Singles, build-in weight) -Complete a set every 2:00- GRIZZLY- 15:00 AMRAP 10-20-30-40-50... Wall Balls 14/20 5-10-15-20-25 Burpee Box Jump [...]