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 [...]

GRIZZLY- 24/30 Calorie Air Bike or 300 M Run 30 Pull Ups 24/30 Calorie Air Bike or 300 M Run 15 Chest to Bar 24/30 [...]

4 sets x 4 Back Squats (85%) -Complete a set every 2:30- GRIZZLY- 2 Sets: 3 Rounds 12 Single Arm Dumbbell Thrusters (6 per side) [...]

GRIZZLY- EMOM for 20 Min 15 RKBS 53/72 30 Battle Rope 15 Slam Ball 20/30 Push ups 15 Med Ball Cleans 14/20 KODIAK- EMOM for [...]

BAR MUSCLE UPS: WEEK 2: 8-minute EMOM: GRIZZLY: Even Minute: 3-5 Bar Muscle Ups Odd Minute: 15 Hollow Rocks KODIAK: Even Minute: 5-7 Box Bar [...]