Workout
PRE-OPEN WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Kang Squat (empty bar) + 4 Alt. Back Rack Lunge
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 OHS (empty bar) + 4 Tuck-Ups
MIN 2 — Row or Bike, Moderate Effort
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
Strength/Skill
EXTENDED WARM-UP
10:00 to Build Load & Refine Technique for Workout
Workout
THE CALI BEAR
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(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.
Cool Down
FOAM ROLLING
3:00 Focus on Upper Back and Shoulders
3:00 Focus on Quads and IT Band
Strength/Skill
STRENGTH
5-5-3-3-3-1-1-1
Back Squat
Workout
FOR TIME
50-40-30
Wall Ball (20/14)
15-20-25
Cal Row
12:00 Hard Cap
Workout
TRIPLE EMOM
EMOM x 5 MINUTES
12/10 Calorie Bike
-Rest 1:00-
EMOM x 5 MINUTES
15 DB Hang Power Clean (50/35)|(35/25)
-Rest 1:00-
EMOM x 5 MINUTES
12 Burpee Box Jump Over (24/20)
Core Finisher
3 SETS
25 Weighted Sit-ups
-Rest as Needed b/t Sets-
Strength/Skill
EXTENDED WARM-UP
10:00 to Build to Heavy Set of 5 Deadlift
*Goal here is quality, TNG reps 20-30% heavier than workout weight. Build quickly then at end of 10:00, workout weight should be on the bar. During building session, athletes should also build / prep for pull-up.
Workout
3 ROUNDS FOR TIME
15 Deadlifts (225/155)|(185/135)
30 Pull-ups
600m Run
*20:00 Hard Cap
