Bear Blitz

    So we have been working some variations into our routine lately and we will continue to do so in the future as well. I have a little surprise addition to broaden our scope of training that may make it's debut this Saturday. For now though we have gone back to our basics with a relatively short, highly impactful workout. Nothing fancy here comrades, just good old Bear Fitness toughness. As I say this though, I must also mention the introduction of a new movement for our programming. The Squat Thruster. It's not new at all, and is a big part of Crossfit style programming where it is well respected. It is a seemingly simple movement that can creep up on you and crush you! Read on to learn about the Squat Thruster and today's workout!




  Basically a Squat Thruster is a combination of a Front Squat and a Push Press. It is normally performed with a barbell, but as with many barbell movements, it can be done with double KBs. The athlete begins by cleaning the KBs and catching them in the clean rack position. From there they perform a front squat. With about the last 6-8" of the squat before the athlete has reached a fully upright position, he or she explodes upward into a push press. Using the power of the legs to get the weight moving upward, and pressing it to full lockout overhead. Squat Thrusters are deceptively difficult when many reps are performed. Even high level athletes grow to hate and love them all at the same time for their brutal effectiveness.


Bear Blitz

5 Rounds

400m Run
5 Heavy KB Snatches     (50lb Standard, 15-35lb Scaled, 70lb Advanced)
5 Squat Thrusters            (Double 50lb Standard for men, Scaled for Beginners and Women)
10 Ring Pushups
10 Pullups


    As I mentioned before, our training horizons may broaden soon with the introduction of a new-to-us style of training that we will wrap right up into our usual Bear Fitness protocol. I assure you, it will wear you out, but you will have alot of fun doing it. We love getting primal and just enjoying being outside and working our bodies hard, so anything difficult and effective that we can add in to spice up the programming is welcome here! Enjoy your Bear Blitz session comrades!