GRIZZLY- Every 3:00 (8 sets)12/15 Calorie Assault Bike -rest 45-seconds- 12/15 Calorie Row-rest remainder of 3 minutes- KODIAK- 8 sets:Every 3 min10/12 Calorie Assault Bike [...]

Last Murph Prep Monday- next Monday we will have 7, 8:15 and 9:30am classes followed by a fun pot luck! GRIZZLY- 5 sets: 200m Run15 [...]

GRIZZLY- 8 rounds 10 DB Bench Press 35/50 M25/35 50ft Sled Pull 8 Sandbag Cleans KODIAK-8 rounds 10 DB Bench Press 25/35 M20/30 50ft Sled [...]

ALL BEARS- Split Jerk 1x1- Heavy Single (10-12 minutes)* Rest as needed between sets * KODIAK- “The End 1,2,3”3:00, 6:00 Amrap, and For Time.16/20 Calorie [...]

ALL BEARS- Snatch Balance 1x1- Heavy Single (10-12 minutes)* Rest as needed between sets * GRIZZLY- Teams of 25 sets: (each)100’ Dumbbell Front Rack Walking [...]

ALL BEARS- Clean 1x1- Heavy Single (10-12 minutes)* Rest as needed between sets * GRIZZLY- 8 sets:AMRAP 1:003 Shuttle Runs (25ft Down and Back)3 Hang [...]

ALL BEARS- Snatch- Build to a Heavy Single (10-12 minutes)* Rest as needed between sets * GRIZZLY- 3 rounds:21 Deadlifts 125/185 M90/13063 Double Unders21 GHD’s [...]

Murph Prep Monday- just 2 more weeks! GRIZZLY- 25:00 Partner AMRAP:5 Strict Pull-ups10 Push-ups15 Air Squats-Switch rounds back and forth with your partner- KODIAK- 25:00 [...]

GRIZZLY- 500m Run 20 Strict Handstand Push-ups 100’ Double Kettlebell Front Rack Lunge 2x35/50 M25/35 500m Run 100’ Double Kettlebell Front Rack Lunge 2x35/50 M25/35 [...]

ALL BEARS- Snatch Balance 5x22 Snatch Balance x 5 sets (light/moderate)* Complete 1 set every minute for 5 minutes * GRIZZLY-50 Double-Unders (Heavy Rope) (OR [...]