WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jack

10 Air Squats

5 Hang Power Cleans

5 Kipping Knee Raises

Into…

1-2 ROUNDS (Time Permitting)

10 Alt. Jumping Lunges

5 Power Cleans

10 Empty BB Front Squats

5 Toes To Bar

STRENGTH (ALL) — Build to a 1-Rep Back Squat

Back Squat for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

20 Toes to Bar

10 Front Squats (155/105)

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

20 Toes to Bar

10 Front Squats (115/75)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

1:00 Cardio

15 Banded Pull-Aparts

:30/:30 Banded Distraction Pec Stretch

:30/:30 Banded Lat Stretch

10 Banded Cat Cow

:30/:30 Lateral Banded Hip Distraction

into…

1 ROUND

1:00 Cardio

10 Scap Pull-Ups

5/5 Single Arm Ring Row

20 Alt. Shoulder Taps

10 Cossack Squat

5 Bootstrappers

WORKOUT (ALL)

4 SETS FOR QUALITY

3:00 Cardio Choice

10 Tempo DB Goblet Squats (30X0)|

(Athlete Choice)

15 Tempo DB Chest Flyes (2020)

10/10 Tempo Single Arm KB/DB Bent Over

Row (2020)

1:00 Static Hold*

-Rest 1:00 b/t Sets-

*Static Hold Options…

Plank Hold

Rig Hang Hold

Handstand Hold

Tuck/Hollow hold

Wall Sit

OPTIONAL COOL DOWN (ALL)

FOR RECOVERY

15 Slow Arm Haulers

10 Alt. Groiners w/ Thoracic Twist

1:00 Child’s Pose

1:00 Rebound Pose

WARM-UP

AMRAP x 4 MINUTES

5 Good Morning

5 Push-up to Pike

10 Piked Shoulder Taps

5/5 Groiner with a Twist

Quick Rest Then Into…

2 ROUNDS FOR QUALITY

5 Burpees

5 Hang Muscle Clean

5 Strict Press

STRENGTH (ALL) — Build to a 1-Rep Push Press

Push Press for load:

#1:1 rep

WORKOUT (PERFORMANCE)

AMRAP × 12 MINUTES

5 Hang Power Cleans (115/75)

7 Push Press

9 Burpees Over Bar

(Score is Rounds + Reps)

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES

5 Hang Power Cleans (75/55)

7 Push Press

9 Burpees

(Score is Rounds + Reps)

KG BB: (35/25)

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

1:00 Bike

10 Alt Groiner w/ Twist

10 Alt Piked Toe Taps

5/5 Moose Antlers

10 Hollow Rocks

Into…

2 ROUNDS

10/8 Cal Bike

10 Alt Lunges (*option to add weight 2nd

RND)

10 Kip Swings

8-10 Ring Rows (*option for 4 Strict PU

2nd RND)

WORKOUT (PERFORMANCE)

FOR TIME*

150/125 Cal Bike

120 DB Farmers Lunges (50/35)

40 Muscle-Ups**

*Partition reps and movements as needed.

**Option for Bar or Ring.

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME*

125/105 Cal Bike

100 DB Farmers Lunges (35/20)

60 Pull-Ups

*Partition reps and movements as needed.

(Score is Time)

KG BB: (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

2 ROUNDS

200m Run

10 Leg Swings (Front/Back)

10 Leg Swings (Right/Left)

10 BW Good Mornings*

5 Inch Worm + Push-Up**

10 Slow Deadbugs

*Add Barbell in RD2

**8 Hand-Release Push-Ups in RD2

STRENGTH (ALL) — Build to a 1-Rep Deadlift

Deadlift for load:

#1:1 rep

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME

400m Run

25 Hand Release Push-Ups

25 Deadlifts (185/135)

(Score is Time)

KG BB: (85/60)

WORKOUT (FITNESS)

2 ROUNDS FOR TIME

400m Run

20 Push-Ups

20 Deadlifts (135/95)

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

6 Slow Empty BB Jefferson Curls

8/8 Sciatic Nerve Floss

10 Slow Cat Cows

10 Alt. Scorpions

-Rest as Needed b/t Sets-

WARM-UP

2 SETS

20 Toe Touch Jumping Jacks

5/5 Single Leg Forward Swings

5/5 Single Leg Side Swings

10 Kang Squats

1:00 Row*

Into…

2 SETS

8 Barbell RDL’s

8 Barbell High Pulls

8 Barbell Muscle Cleans

10 Alt. Elbow Punches

40 Single Unders**

*1st Set: Workout Pace

**2nd Set: Switch to 25 Double Unders

STRENGTH (ALL)

EMOM × 12 MINUTES*

1 Hang Clean

+

1 Clean

*Start Mod-Light and build to Heavy.

Option for Squat or Power.

(Score is Weight)

WORKOUT (PERFORMANCE)

AMRAP × 15 MINUTES

42 Double Unders

21/16 Cal Row

12 Hang Power Cleans (115/75)

(Score is Rounds + Reps)

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP × 15 MINUTES

84 Single Unders

16/13 Cal Row

12 Hang Power Cleans (75/55)

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. 90-90 Good Morning Hip Rotations

10 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

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-