Warm Up
Dynaimc Flexibility
Positional Stretching

Activation
3 Rounds of:
50 Jump Rope
20 Walking Lunges
15 Push Ups

Workout "Idaho"
Part 1:
30 mins of:
A1 - Bench Press 8-10
A2 - Back Squats 5-7
A3 - Pull-Ups 8-10
A4 - Sled Push 1x 20m

Part 2:
15 mins of:
B1 - Cardio Machine - Do Burst of 20 seconds All Out with 10 second Rest x 3
B2 - Core Circuit of 3 Exercises all 15-20 Reps 

Workout Notes:
"Kill the Bear" Option
Part 3:
C1 - Dead Lift 10,8,6,4,4,4
C2 - Hand Stand Push Ups - Ability Level 5-10 reps

​

Warm Up
Dynamic Flexibility 

Activation
4 Sets of: 15-20 reps for each exercise
A. - 4 sets of: DB Rows
B. - 4 sets of: Hollow Rocks

Workout - Califorina 
Part 1:  (15 mins)
A1 - Dead Lift 5 (work up in weight)
A2 - Muscle Up or Chest to Bar Pull-Ups 5
A3 - Walking Overhead KB Lunge 10/10 Steps

No Rest - Transition into

Part: 2  (15 mins)
B1 - Power Cleans 5 
B2 - Strict or Kipping Pull Ups 5 
B3 - Pick 3 Core exercises: Rotate through 1 each round - 20 reps 
 
Workout Notes:
"Kill the Bear" Option
Part 3:   (4 Rounds of:)
C1 - 2 Rope climbs
C2 - 3 (down, back down) shuttle sprints 20 meters
C3 - DB Bicep Curls (in the mirror, bro) x 10

Cool Down
Positional Stretching & Mobility Drills

Warm Up
Dynamic Flexibility + Cardio Machine:  1 min Intervals

Activation
4 Sets of: 15-20 eps for each exercise
A. - 4 sets of: DB Retraction Drills & Shoulder I's, Y's & T's
B. - 4 sets of: Core Plank Series

Workout - Pennsylvania 
30 mins of:
A1 - Flat DB Bench Press 5-7
A2 - RFE Split Squats 5-7
A3 - Mobility Drills 1x (Ankles, Hips & Shoulders) Rotate every round

4 Sets of:
B1 - KB Swings 15-20
B2 - Jump Rope 50
B3 - Mobility Drills 1x (Ankles, Hips & Shoulders) Rotate every round
 
Workout Notes:
"Kill the Bear" Option 
4 Rounds of:
C1 - 250 meter Row
C2 - 20 MB Ball Slams
C3 - 7 Kipping Pull-Ups

Cool Down
Positional Stretching & Mobility Drills

Warm Up 
Foam Roll - Positional Stretches - Dynamic Flexibility

Activation
3 Sets of:
A1 - Single Leg Lift 10/10
A2 - Ring Dips 10
A3 - Lunge Multi-directional (6 steps =1) Do 4

Workout "Florida"
Part 1:
 Complete 5 Sets of Both A & B:
A1 - Dead Lift 5-7
A2 - KB Swing 15

B1 - RFE Split Split Squats 5-7
B2 - Bear Crawl to Crab Walk 20m

Part 2:
12 Minutes Conditioning of:
C1 - Rower - 20 Pulls
C2 - Airdyne Bike 20 seconds x 2 (10 second Rest)
C3 - 10 Air Squats + 10 Push Ups x 2 sets

Workout Notes:
"Kill the Bear" Option:
Part 3:
21-15-9 of:
KB Swings & Burpee Box Jumps

Warm Up
Foam Roll
Dynamic Flexibility 

Activation
10 Mins for Quality of:
A1 - Dynamic Movement 20m x2 (Down & Back)
A2 - 5 Push Ups + 5 Burpees
A3 -  KB Swings 20

Workout - Michigan
30 Minute Quality AMRAP of:
A1 - Row Machine 20 Pulls
A2 - Box Step Ups 10/10
A3 - 5 Dips + 20 (Knee to Chest) Ab Runners
A4 - TRX Rows 20
A5 - KB Swings 20
then
4 Sets of:
B1 - DB Chest Press 8
B2 - Jump Squats 10

Workout Notes:
"Kill the Bear" Option
Do 8 Sets of:
B1 - DB Chest Press 8
B2 - Jump Squats 10​

Warm Up
Foam Roll
Dynamic Flexibility 

Activation
10 Mins for Quality of:
A1 - 150m Row
A2 - 10 Air Squats 
A3 - 50 Jump Rope 

Workout - Illinois 
30 Minute Quality AMRAP of:
A1 - DB Bench Press 6-8
A2 - 15 meter Sprint Shuttle of:  1x Down & Back of:
           Sprint Straight, Back Pedal, Shuffle Step & CrossOver Step (Each Down & Back) 
A3 - Dead Lift 6-8
A4 - TRX Inverted Rows - 10
A5 - Every 5th Minute (ONLY) Do 5 Box Jumps @ minute 5,10,15,20,25 & 30 minute Mark.

Workout Notes:
"Kill the Bear" Option
At the 30 min Mark Do 3 Rounds of:
A1 - Do 3 Intervals of: 20 Second Work AirDyane Bike or Cardio Machine (Rest 10 Sec. Between) 
A2 - 15 Push Ups
A3 - 10 KB Swings
​

Warm Up
Foam Roll
Static Stretches
Dynamic Stretches & Flexibility Drills

Activation
4 Rounds of:
6 Push Ups
10 Air Squats
16 Walking Lunges

Workout - Kentucky 
Part 1
30 minutes of Work of:
A1 - DB Rows 10
A2 - RFE Split Squats 5/5
A3 - TRX Rows 10 + TRX Core Dynamic Planks 10
A4 - 20 Kettle Bell Swings
A5 - 10 Goblet Squats

Part 2
Sprint 600m (Rest 1min)
Sprint 400m (Rest 1 min)
Sprint 200m

Workout Notes:
"Kill the Bear" Option
Part 3
Core Circuit 10 mins of:
A1 - Ab Roll Outs 20
A2 - Side Plank w Leg Raise 10/10
A3 - Band Anti-Roation Press 10/10

Warm Up
Foam Roll
Flexibility & Static Stretches
Dynamic Flexibility

Activation
4 Rounds of:
10 KB Swings 
10 Push Ups

Workout - Washington 
Part 1 - 
6 Rounds of:
A1 - Bench Press 10,8,8,6,4,4
A2 - Pull-Ups 8-10
A3 - Dead Lift 10,8,8,6,4,4

Part 2 - 
15 minutes of work
B1 - Row 500 meters
B2 - 15 GHD Sit Ups
B3 - 15 Burpees

Workout Notes:
"Kill the Bear" Option
Part 3
Run 1 mile

Warm Up
​Static & Dynamic Flexibility

Activation
3 Rounds of:
A1 - Single Leg Hip Lift  10/10
A2 - Band Rows 20
A3 - Core Exercise 1 
A4 - Core Exercise 2 

B1- Dynamically Stretch for Run with Form Running Drills

Workout - Montana
Run  1/2 Mile
5 Rounds of:
15  Push Ups with 1 (R&L) Sit Out - Every Rep of Push Ups
10  Goblet Squats
5     Pull-Ups  with 10 Knee to Chest after 5th Rep
Run 1/2 Mile 

Workout Notes: 
"Kill the Bear" Option 
10 Rounds 

Warm Up
A.  Dynamic Flexibility
B.  8 Rounds of: (20 Seconds Work / 10 Rest) 
         Jump Rope

Activation
A.  8 - 20 meter Sprints ( Walk back is your Rest + 5 Seconds) 
B.  Flexibility Drills for Hamstrings 

Workout - Maryland
Part A - Core Circuit 1
3 Rounds of: 
A1- Dead Bug 10/10
A2- Ab Roll Outs 20
A3- Plank & Reach 20

Part B - Weight Lifting
30 Mins of Work - Rest when needed
B1 - Front Squat 12,10,8,6,6,5,5,4,4...
B2- Shoulder Exercises (Change Exercise Each Set) Press, Pulls, Dips & Delt Exercises    
B3- Box Jumps for Quality - 8
​B4- Sled Push 1x

Part C - Core Circuit 2
3 Rounds of:
C1- GHD Sit Ups 10
C2- Band or Cable Anti-Rotation Press 10/10
C3- Side Plank & Reach 20/20

Workout Notes: 
"Kill the Bear" Option 
Extend Part A to 5 Rounds
Extend Part B to 45 minutes
Extend Part C to 5 Rounds