Wedding prep : Interval

Standard W/U

-

5x man-maker + 10x KBS

5rds

-

15x 30/90 Row/Ski/Bike

• M: Row/Ski @ 150m or more // BikeErg @ 310m or more

• Fe: Row/Ski @ 130m or more // BikeErg @ 290m or more

-

40x strict pull up

-

Cool down

PM:

45min Row/Ski/Bike

-

15-20min foam roll / mobility work

PE : RCVY

Standrad w/u

-

3x10 shoulder dislocate

-

30min Oly practice

-

3x 1000m Row/Ski + 3min rest

@ 2k + 2/4sec to start *increase pace per round

**BikeErg = 2000m @ 4k + 2/4sec

Tri-Shark : RCVY

Standard w/u

-

15min TGU practice

-

3x (5x pull up + 5x chin up + 5x neutral grip pull up)

-

10x 60sec death march + 60sec BikeErg

-

foam roll / mobility work

E-TAC : SE

Standard w/u

-

30m Bear Crawl

15x Push-up

4rds

-

Warm up Seated DB Strict Press

5x Heavy seated DB press

5x Weighted Pull-up

6 sets, 2 min rest

-

Strip set to failure

40# DBs +

30m bear crawl

30# DBs +

30m Bear crawl

20# DBs

2 sets, 3 min rest between

-

Crossover Symm - STR

Wedding Prep : SE

AM:

Standard w/u

-

10x Sqt

5x Goblet Sqt

5x RDL

3 rds

-

W2H BS (80%)

10x10 BS @ 60%

*STRICT 2min Rest between

-

3x20 Rev Hyper

3x10 RDL

-

5-10 min Foam Roll

PM:

60 min Row/Ski/Bike

PE : IWT

Standard w/u

-

2x5 Wall Squat

2x10 Air Squat

2x5 Goblet Squat

-

W2H BS (80%)

-

4x BS @ 80% + 30 sec row/ski @ 1k or 2k pace + 2 min rest

3 rounds

• 3 min rest

10x Heavy KBS + 30 sec Row/Ski @ 1k or 2k pace + 2 min rest

3 rounds

• 3  min rest

100x Sit-ups

Tri-Shark : STR

AM:

Standard w/u

-

1-10-1 Push-up Ladder

-

W2H BP (80%)

10x10 BP @ 50%

2 min rest between

-

10x Drag curl

5x DBLR

5x DBFR

5 rds

PM:

Swim

Wedding Prep : PE

AM:

Standard w/u

-

1x (Power clean + Front Squat + Hang clean)

every 30 secs for 10 mins

-

20x pull-up +

30x FSPP @ 20# DB +

40x Box Jump +

50x Push-up +

60x Sit-up +

70x Burpee

For time

-

4x 30/30 Mace 360 Slam

PM:

5 min w/u on high DF

-

20 Sqt +

10x Push-up +

5x Pull-up

4 rds

-

10x 30/30

5 min rest

5x 30/30

3 min rest

3x 30/30

1 min rest

1 min @ 2k-4

PE : PWR STR

Standard w/u

-

10-1 Ladder

Air Sqt + Push-up

-

W2H BB PP

-

3x BB PP @ 80% + 5x Ball Slams

5 rounds, 2 min rest

-

4x 500m + 3 min rest @ 2k - 2/4

*increase pace each round

Tri-Shark : STR

AM:

Standard w/u

-

5x RDL + 5x GS + 5x OHP + 5x Pull-up

3 rds

-

W2H DL

5x5 @ 70% or more

2 min rest between

-

2x15 Belt Sqt

3x10 BB Lunge @ 95# or more

3x20 Rev Hyper

-

PM:

Swim work

E-TAC : PWR

Standard w/u

-

15x Sqt

5x Goblet Sqt

5x Knee Jump

5x Tuck Jump

3 Rounds

-

7x3 Power Clean @ 70%

-

5x2 Pause Sqt @ 65-70%

*2 min rest between

-

8x20/10 Tabata Row

@ 100m or more

-

Cool down with 10 min of various farmer carries

430pm FYF

Standard w/u

-

40x Sqt

30x Lunge

20x KBS

10x Box Jump

5x Push-up

-

40min AMRAP 5 Person Team Relay

1000m SkiERG

2000m BikeERG

1000m Row

-

5min OH Static Hold

M : 20# DB // F : 15# DB

*+1 burpee penalty for everyone if someone puts the weights down

6pm FYF

Standard w/u

-

21,097m 4x person skiERG relay

Tri - Shark : STR

AM:

Standard w/u

-

KB Complex: 5x of each

DL + BOR + Clean + Rack Sqt + Push Press

3 sets @ increasing weight

-

W2H DL

2x DL @ 80% + 3x DL @ 70%

5 sets, 3-4 Rest between

-

3x5 Heavy KBS

3x20 Rev Hyper

3x10 BB Lunge @ 95# *each leg

-

10 min Random carry cool down

PM:

Recovery Swim

Wedding Prep : PE

AM:

Standard w/u

-

1x (Power clean + Front Squat + Hang clean)

every 30 secs for 10 mins

-

20x pull-up +

30x FSPP @ 20# DB +

40x Box Jump +

50x Push-up +

60x Sit-up +

70x Burpee

For time

-

4x 30/30 Mace 360 Slam

PM:

5 min w/u on high DF

-

20 Sqt +

10x Push-up +

5x Pull-up

4 rds

-

10x 30/30

5 min rest

5x 30/30

3 min rest

3x 30/30

1 min rest

1 min @ 2k-4

PE : END

Standard w/u

-

4x 30/30 mace slam

-

3x2250m row/ski + 5 min rest

1. 2k + 16/18 sec **Row R20 // Ski R40**

2. -4/5 sec from previous round **Row R24 // Ski R44**

3. -4/5 sec from previous round **Row R28 // Ski R48**

E-TAC : STR

Standard w/u

-

KB Complex:

20x One Arm Swing *10x each arm +

20x Push Press *10x each arm +

10x Figure 8 +

10x Goblet Sqt +

20x Snatch *each arm +

20x TGU *each arm

-

W2H FS

10x2 FS @ 80%

1-2 min rest between

-

3x20 Rev Hyper

-

1k Row + 3 min rest

500m Row

@ 2k pace

Tri - Shark : RCVY

Swim:

Warm-up w/ 200yds

*Rest as need for 15sec until complete

-

10-20x 25yd + 15 sec Rest

-

100yd Kick Board

-

Cool down: 100-200 yds easy

Wedding Prep : SE

AM:

Standard w/u

-

3x10 Shoulder Dislocate

-

3x 30/30 PP

*Rest in OH hold

3x10 Push-up

3x5 Pull-up

-

10-1 Ladder

Bench Press + Pull-up + BB OHP + Bent over Row

_

2 laps around the building for time

PM:

60min Row/ski/bike

PE : PE

Standard w/u

-

Monster walk w/u

-

15min W2H BS (80% or more)

-

10x DL + 12x FSPP + 250m Row/Ski

5 rounds for time

M: DL @ 185-225# | FSPP @ 2x 25# DBs

F: DL @ 95-125# | FSPP @ 2x 15# DBs

-

1x 1500m Row/ski BikeErg = 3000m

• 750m @ 2k +7/8 ** Row R28 // Ski R46 ** BikeERG = 1500m

• 500m @ 2k + 4/5 ** Row R30 // Ski R48 ** BikeERG = 1000m

• 250m @ 2k + 1/2 ** Row R32+ // Ski R50+ ** BikeERG = 500m