bear 10

WOD: Monday, 6 October 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)


Weekly Special:

10 Scapular Push Ups

40m Contralateral Crawl



Seal Roll – Bridge – V-Up Complex (10 reps)



5 x 3 Double Leg Hops (multi response or single response hops)

(p.134 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Knee Tuck Jump, 5 x 3 Squat Jump or 8 x 1 Pogo Jump


2 x 5 Wall Push Up

(p. 149)


2 x 5 Kneeling Chest Pass

(p. 151)



Turkish Get Up Technique


TGU 4×2 (per side)

(Beginners 2×4 per side)




2 Bear Complexes 60/40 kg

AMRAP Box Jumps 24/20”


Scale 1

Bear Complex 40/30 kg

Box Jumps 20/10”


Scale 2

Bear Complex Bar only

Box Step Ups AHAP


Coaches Note:


Weekly Special:

Scap Push Ups: Arms locked out, all movement comes from scapular protraction and retraction. Stay in plank position and go for max ROM of the shoulder blades (round your back/pinch a pencil)

Contralateral Crawl: Opposite side hand and foot lift off at the same time and contact the ground at the same time. Back stays straight and parallel to the ground at all times.


Start technique work without a KB, then split into 2 steps: Ground to Bridge and Bridge to Standing


Bear Complex: DL-Row-HPC-FS-PP-BS-PP

Beginners can do a second FS instead of the BS.

Score is total number of Box Jumps.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – Weightlifting Club

1530 – 1930 Open Gym

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