WARM-UP

LINE DRILLS (25′ EACH)

Knees to Chest

Heels to Butt

Toe Walk

Heel Walk

Toy Soldiers

Figure 4

Walking Lunge + Twist

High Knees

Butt Kickers

SL High Knee (R)

SL High Knee (L)

Straight Leg Run

Side Shuffle (Down + Back)

3 ROUNDS

100m Run

8 Bent Arm Banded Pull-Apart

6/6 Split Squat

4 Push-Up*

*2nd Round perform 4 Up-Downs, *3rd Round perform 4 Burpees

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…

ON A 25:00 RUNNING CLOCK…*

1 Mile Run

200 Push-Ups

100 DB Goblet Alt. Lunges (Athlete Choice)

Max Synchro Burpees in Time

Remaining…

*Run is performed together. Partition the Push-Ups and Goblet Lunges as needed…P1 works while P2 rests. Synchro Burpees must be completed together.

(Score is Total Synchro Burpees)

SOLO WORKOUT OPTION

AMRAP × 25 MINUTES

400m Run

40 Push-Ups

30 DB Goblet Alt. Lunges (Athlete Choice)

20 Burpees

(Score is Rounds + Reps)

WARM-UP

1 ROUND (MOBILITY PREP)

6 Slow BB Jefferson Curls

6 Groiners + ½ Split

6 Slow Cat/Cow

into…

2 ROUNDS

1:00 Bike*

6/6 Single Leg RDL**

12 Alt. Deadbugs

12 BW Good Mornings**

*2nd Round: Workout Pace

**2nd Round: Use empty barbell

STRENGTH (ALL) — 3×5 Deadlift

Deadlift for load:

1. 5 reps

2. 5 reps

3. 5 reps

“THE BEAR’S NECESSITIES (PERFORMANCE)”

AMRAP x 10 MINUTES*

5 Deadlifts (315/205)

15/12 Cal Bike

*Jason Khalipa Bday Workout

(Score is Rounds + Reps)

KG BB: (143/93)

“THE BEAR’S NECESSITIES (FITNESS)”

AMRAP × 10 MINUTES*

5 Deadlifts (205/145)

12/10 Cal Bike

*Jason Khalipa Bday Workout

(Score is Rounds + Reps)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

5-10 MIN YOGA FLOW…

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

WARM-UP

2 ROUNDS

10 Groiners

20 Mountain Climbers

30 Shoulder Taps

Into…

1 ROUND

10 Box Step Ups

10 Scap Pull Ups

10 Kip Swings

5 Push Up to Pike

Into…

1 ROUND

10 Box Jumps

10 Kipping Knees to Chest

10 Tempo Strict Press (31×1)

STRENGTH (ALL) — 5-5-5-5-5 Push Press

Push Press for load:

1. 5 reps

2. 5 reps

3. 5 reps

4. 5 reps

5. 5 reps

WORKOUT (PERFORMANCE)

FOR TIME

40 Box Jumps (24/20)

30 Toes to Bar

20 Push Press (135/95)

20 Box Jumps (30/24)

15 Toes to Bar

10 Push Press

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME

40 Box Jumps (20)

30 Toes to Something

20 Push Press (95/65)

20 Box Jumps (24/20)

15 Toes to Something

10 Push Press

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

1:00 Row

5 Inch Worm

5 Cat/Cow

6 Alt Groiner with a twist

10 Kang Squat

10 Ring Row

Into

1 ROUND

10 Air Squats

10 Jumping Air Squats

10 Cal Row

WORKOUT (PERFORMANCE)

EVERY 3:00 × 5 SETS

50 Air Squats

Max Cal Row w/ Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Cals)

WORKOUT (FITNESS)

EVERY 3:00 × 5 SETS

40 Air Squats

Max Cal Row w/ Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Cals)

FINISHER (ALL)

3 SETS

25 Ring Rows

10/10 Single Arm DB Bent Over Row

20 Alt. DB Slides

-Rest As Needed b/t Sets-

WARM-UP

2 ROUNDS

10 Shoulder Taps

3/3 Groiner with a twist

10 Tuck-Ups

10 Air Squat

5 Kip Swings

Into…

1-2 ROUNDS (Time Permitting)

6 Up/Downs

10 DB Front Squats

6 Kipping Knee Raise

STRENGTH (ALL) — 5×5 Back Squat

Back Squat for load:

1. 5 reps

2. 5 reps

3. 5 reps

4. 5 reps

5. 5 reps

WORKOUT (PERFORMANCE)

4 SETS*

AMRAP X 3 MINUTES

3 Up-Downs

6 Toes to Bar

9 DB Front Squats (50/35)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

4 SETS*

AMRAP X 3 MINUTES

3 Up-Downs

6 Toes to Something

9 DB Front Squats (35/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

WARM-UP

3 ROUNDS

100m Jog

10/10 Arm Circles (10 FWD / 10 RVS)

10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5)

5/5 SA DB Strict Press

10 Ring Rows

WORKOUT (ALL)

3 SETS

400m Run

2/2 KB or DB Turkish Get-Ups (Athlete Choice)

10 Feet Elevated Ring Rows or DB Bent Over Rows

(Athlete Choice)

10 Strict Handstand Push-Ups or Seated DB Strict Press

(Athlete Choice)

200m KB or DB Suitcase Carry (Athlete Choice)*

1:00 Plank Hold

*Switch hands as needed

-Rest 1:00 b/t Sets-

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

WARM-UP

2 SETS

1:00 Bike (Easy Pace)

10 KB Deadlifts

10 Alt. Deadbugs

5/5 Single DB Curl to Press

10 Alt. Shoulder Taps

5 Up-Downs

Into…

1 SET

1:00 Bike (Mod Pace)

10 Russian KB Swings

10 Sit-Ups

10 Alt. DB Hang Snatches

5 Push-Ups to Pike

5 Burpees

WORKOUT (PERFORMANCE)

FOR TIME

50/40 Cal Bike

40 Russian KB Swings (70/53)

30 Sit-Ups

20 Alt. DB Snatches (50/35)

60/50 Cal Bike

50 Russian KB Swings

40 Sit-Ups

30 Burpees

70/60 Cal Bike

60 Russian KB Swings

50 Sit-Ups

40 Alt. DB Devils Press

(Score is Time)

KG KB: (32/24)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME

40/30 Cal Bike

30 Russian KB Swings (53/35)

25 Sit-Ups

20 Alt. DB Snatches (35/20)

50/40 Cal Bike

40 Russian KB Swings

35 Sit-Ups

30 Burpees

60/50 Cal Bike

50 Russian KB Swings

40 Sit-Ups

30 Alt. DB Devils Press

(Score is Time)

KG KB: (24/16)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Foam Roll

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

10 Groiners

40 Line Hops

10 Curtsy Lunges

10/10 Single Leg Line Hops

Into…

1 ROUND

50 Single Unders

10 Lunges

10 Ring Rows

Into…

1 ROUND

50 Single Unders

5/5 Lateral Lunges

10 Banded Straight Arm Lat PushDowns

Into…

1 ROUND

50 Single Unders or Double Unders

10 Back Rack Lunges

10 Kip Swings

SKILL (ALL)

4 SETS FOR QUALITY

12 Banded Straight Arm Lat Push Downs

8 Dynamic Kip Swings

Reps of Pull Gymnastic Options*

**Pulling Options…

6-8 Slow Ring Rows

4-6 Strict or Banded Strict Pull-Ups

2-4 Bar Muscle-Ups

-Rest as Needed b/t Sets-

WORKOUT (PERFORMANCE)

AMRAP × 16 MINUTES

36 Double Unders

12 Back Rack Alt. Lunges (115/75)

6 Bar Muscle-Ups

(Score is Rounds + Reps)

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP x 16 MINUTES

72 Single Unders

12 Back Rack Alt. Lunges (75/55)

6 Strict Pull-Ups

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY

1:00 Walking Rest

10 Arm Haulers

5 Calf Raises on Elevated Surface w/:03

Pause in Bottom

5/5 Moose Antlers

-Rest as Needed b/t Sets-

WARM-UP

4 ROUNDS*

:15 Toe Touch Jumping Jacks

:15 Lunge + Twist

:15 Jumping Squats

:15 Burpees

*1 RND = MOVT 1 – MOVT 4.

into…

SPECIFIC WARM-UP

1-2 ROUNDS (Time Permitting)

5 BB Clean Deadlifts

5 BB Upright Rows*

10 Elbow Punches

5 Hang Muscle Cleans

5 Strict Presses

*RND 2 complete Hang High Pulls.

STRENGTH (ALL)

EMOM × 10

MINUTES 1 Power Clean & Jerk

Power Clean & Jerk for load:

#1:1 rep

“THE CALI BEAR (PERFORMANCE)”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (100/70)

“THE CALI BEAR (FITNESS)”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

6 Alt. Wrist Circles

6/6 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

10 Wide Leg Good Mornings

10 Up/Downs

5 Push-Ups

10 Glute Bridge

10 KB Deadlift

Into…

2 ROUNDS

5 Burpees + Push Up

10 Kettlebell Swings

:45 Plank

STRENGTH (ALL) — Build to a Moderate Heavy 3-Rep Bench Press

Bench Press for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

FOR TIME

20-15-10-5-10-15-20

Russian KB Swings (70/53)

Burpees to Target*

*Target Ideally 6″ above standing reach.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

20-15-10-5-10-15-20

Russian KB Swings (53/35)

Burpees

(Score is Time)

KG KB: (24/16)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-