In Gym:
“MPH Bears”
five cycles, as many complexes as possible in three minutes:
bear complex @ 95/65-lbs.

This workout is scored by the number of complexes completed for each cycle.

Compare results to November 15, 2014.

At Home:
“MPH Bears”
five cycles, as many complexes as possible in three minutes:
(object power clean + object front squat + object push press + object thruster) –or– 5 squat jump + 2 MPH-standard burpee

In Gym:
as many rounds as possible in 15 minutes:
1x rope climb, seated start –or– rope climb
10x russian swing @ 70/55-lbs.
200m run

At Home:
as many rounds as possible in 18 minutes:
5x strict pull-up –or– 30x bodyweight renegade row
10x dumbbell/object Russian swing –or– 10x inchworm
200m run –or– 15x no pushup burpee

In Gym:
thruster
5-4-3-2-1-1-1

*Bar is pulled from the rack. Begin each set every three minutes.

then, “Gut Check”
as many rounds as possible in eight minutes:
1, 2, 3, 4, 5, 6… thruster @ 95/65-lbs.
1, 2, 3, 4, 5, 6… burpee

*Continue adding one additional repetition each round.

At Home:
“Home Gut Check”
as many rounds as possible in 13 minutes:
1, 2, 3, 4, 5, 6… object thruster –or– squat jump
1, 2, 3, 4, 5, 6… burpee

*Continue adding one additional repetition each round.

In Gym:
deadlift*
2-2-2-2-2-2-2

*Bar is pulled from a dead stop on each rep. Begin each round every three minutes.

then, two sets:
1 minute: max pushup
1 minute: rest
1 minute: max toes-through rings
1 minute: rest

At Home:
two seven-minute rounds, rest two minutes between rounds, as many repetitions as possible:
10x object deadlift –or– strict sit-up
12x superman
1-minute plank hold

then, two sets:
1 minute: max pushup
1 minute: max pike-up –or– v-up
1 minute: rest

In Gym:
in a 15 minute window, complete:
-1500m row
-400m farmer’s carry @ 100/70-lbs.
-max double under in remaining time

At Home:
in a 15 minute window, complete:
-1 mile run –or– (50x no pushup burpee + 200x mountain climber _ 50x no pushup burpee
-40x object hang power clean –or– 60x strict sit-up
-max plank up down in remaining time

In Gym:
for time:
11-10-9-8-7-6-5-4-3-2-1
dumbbell front squat @ 100/70-lbs.
chest-to-bar pull-up

At Home:
for time:
11-10-9-8-7-6-5-4-3-2-1
object front squat
strict pull-up –or– row option

In Gym:
three rounds for time:
10x power snatch @ 125/83-lbs.
20x handstand pushup

At Home:
three rounds for time:
20x single-arm power snatch –or– 20x burpee
20x atomic pushup –or– staggered grip pushup

In Gym:
three rounds for time:
800m run
20x box jump, 30/24″ platform
30x back rack weighted lunge @ 95/65-lbs.

At Home:
four rounds for time:
800m run –or– 2 sets of (50x jumping jack + 50x high knees + 50x butt kicker + 20x squat)
30x squat drop
30x object lunge –or– 45x lunge

In Gym:
for max reps:
2 minutes: row
2 minutes: single-arm snatch @ 50/35-lbs.
2 minutes: anchored sit-up
90 seconds: row
90 seconds: single-arm snatch
90 seconds: anchored sit-up
1 minute: row
1 minute: single-arm snatch
1 minute: anchored sit-up

At Home:
for max reps:
2 minutes: run for distance
2 minutes: object single-arm snatch –or– swing –or– lateral burpee
2 minutes: anchored sit-up
90 seconds: run for distance
90 seconds: object single-arm snatch –or– swing –or– lateral burpee
90 seconds: anchored sit-up
1 minute: run for distance
1 minute: object single-arm snatch –or– swing –or– lateral burpee
1 minute: anchored sit-up