Warm Up
Mobility 5 mins
Dynamic Movements 5 mins

Activation & Power
3 Rounds for Quality of:
A1- GHD Hip Extension - 10
A2- CrossOver Symmetry Drills 10-10-10

Workout - Nebraska
25 minute AMRAP for Quality of:
A1- (8-10) Reps of DB Chest Press  (Heavy)
A2- 40 meters of Bear Crawl (20 Forward & 20 Reverse Bear)
A3- 10 - Kettle Bell Swings (Heavy) 

Workout Notes:
Resting Between Rounds:
        Level-  Beast Mode (Non-STOP or as little as possible)
        Level-  Bad Ass - 30 Seconds per Round 
        Level-  I want to Sweat - 1 min per Round 
        Level-  Mobility & Flexibility Focus -  2 minutes per Round 

"Kill the Bear" Option:
Add as:
A2- 40 meters of Bear Crawl
and
A4- 40 meters of DB Farmer Carry

Cool-Down
Flexibility & Foam Roll​

Warm Up
Mobility 5 mins
Dynamic Movements 5 mins

Activation & Power
3 Rounds for Quality of:
A1- Bear Crawl 20m
A2- DB Lunge with DB Curl & Press 5/5

Workout - Alaska
Part 1
6 Rounds of:
5 - Dead Lift 
7/7 - One Arm DB Bench Row
10 - Ring Dips or Box Dips
Part 2
3 Rounds of:
10 - GHD Sit Ups
8 -  GHD Hamstring Curls or Swiss Ball Hamstring Curls
6 - American Kettle Bell Swings (Heavy)

Workout Notes:
"Kill the Bear" Option:
​Part 3 of:
6 min. AMRAP of:
4/4 - DB Hang Snatch
15 - Push  Ups
5 - Toes to Bar  

Cool-Down
Flexibility & Foam Roll

Warm Up
Mobility
Dynamic Flexbility

Workout Preparation
Warm Up Sets of Front Squats
Adding Wt. and Finding a Heavy 3-5 Rep

Workout "Hawaii"
7 Rounds of:
5 - Front Squats 
5 - Strict Pull-Ups
30 - Seconds of All Out Effort of: 
          Pick 1 or Alternate a Pick of 2:
          Air-dyne Bike, Rower, Treadmill, Ski-Erg, Jump Rope (Double Unders), Burpees

Workout Notes:
Resting Between Rounds:
        Level-  Beast Mode (Non-STOP or as little as possible)
        Level-  Bad Ass - 30 Seconds per Round 
        Level-  I want to Sweat - 1 min per Round 
        Level-  Mobility & Flexibility Focus -  2 minutes per Round 

"Kill the Bear" Option
1.  Add Wt. Vest to Pull-Ups and do Failure Sets instead of 5 reps.
2.  Do Air-dyne or Ski-Erg ONLY

Cool-Down
Mobility & Flexibility

​

Warm Up
Mobility 5 mins
Dynamic Movements 5 mins

Activation & Power
3 Rounds for Quality of:
A1- KB Complex of:  5 Goblet Squats & 10 Swings + 5 Kipping Pull Ups
A2- 10 Reverse DB Flys
​A3- Speed Ladder 4x 

Workout - Minnesota 
8 Rounds of:
4 - BB Dead Lift - (Heavy)
6- DB Bench Press - (Heavy)
4/4 - Single Arm KB/DB Clean & Press - (Heavy)

Workout Notes:
"Kill the Bear" Option:
​Add to each round 
8,7,6,5,4,3,2,1, Pull-Ups 
and
4/4 - DB Snatch instead of Clean & Press 

Cool-Down
Flexibility & Foam Roll

Warm-Up
A. Dynamic Movements
B. Flexibility & Mobility

Activation of:
A.  3 sets of: 10/10 Single Dead Lifts w KettleBell 
B.  3 Sets of: 10 (Stick or Dowel) Wall Overhead Squats + Flexibility Work 
C.  3 Sets of:  20m Walking Lunges + 10 Sit-Outs

Workout - Iowa
10 Rounds for Quality of: 
10 - KettleBell Swings (Heavy)
​10 - Hand Release Push Ups
30 - Seconds All-Out Effort on: 
       Options: Pick 1 or Alternate a Pick of 2:
       Air-dyne Bike, Rower, Treadmill, Ski-Erg, Jump Rope (Double Unders), Burpees, Air Squats

Workout Notes:
"Kill the Bear" Option
Add to each round: 
60 - Meters of: Loaded Overhead, Front Rack or Farmer Carry (KettleBell or DB)

Resting Between Rounds:
        Level-  Beast Mode (Non-STOP or as little as possible)
        Level-  Bad Ass - 30 Seconds per Round 
        Level-  I want to Sweat - 1 min per Round 
        Level-  Mobility & Flexibility Focus -  2 minutes per Round 

Cool-Down
     Flexibility & Mobility

​