E-TAC : PWR

standard w/u

-

BB Complex: 10-2 evens only ladder

DL + HC + PP + BS + GM

increase weight per round as needed

-

5x2 Banded Sumo DL @ 60% 1RM + 25% band tension

-

5x2 Banded SSB @ 60% 1RM + 25% band tension

-

3x15 Reverse hyper

-

8x Heavy Banded KBS + 50m Heavy Yoke Carry

4 rounds

-

foam roll / mobility work

STR : PWR

Standard w/u

-

20x Sqt + 15x KBS + 10x  Lunge + SLDL

3 rounds

-

DL 8x2 @ 55% + 25% Band 

-

Sqt 8x2 @ 55% + 25% Band

-

3x10 Heavy KBS 

-

3x 750m Row/Ski/Bike + 4 min rest @ 2k + 1

STR : RCVY

Standard w/u

-

21-18-15-12-9-6-3

KBS + Box Jump

-

2x3000m Row/Ski/Bike @ 2k + 19-20 + 2 min rest 

-

4x 30/30 Hollow Hold 

2k Prep : RCVY

S w/u

-

3x20 DL @ 30% 1RM

3x20 DL @ 30% 1RM off 4” box

-

2x 4000m Row + 2min rest

@ 2k+ 19-20sec

E-TAC : RCVY

Standard w/u

-

KB complex: 6x of each w/2x KB

DL + BOR + Clean + Rack sqt + PP

3 rounds, 2min rest between

-

800m Run + 20x SA DB Snatch + 1x 20ft rope climb

4 rounds

-

4x30/30 Frog Hop

2min rest

4x 30/30 hollow hold

MOE : STR

S w/u

-

Dislocates

3x10 sqt

-

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

3-5rds

-

MOE: Bench press or OHP

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80%

1x2 @ 90% * Test 1Rm if its the day

-

DL & BS

1X10 @ 30-50%

4x5 @ 50-70%

-

100x mace 360

100x triceps band extension

3x30m DB lunge

2k Prep : CV PWR

S w/u

-

10 min light TGU practice @ 10-20#

-

Warm up seated DB OHP

-

10x seated DB OHP +

10x push up +

5x strict chest to bar pull up

5 sets, 2min rest between

-

6x TGU @ 20#/53# + 1min FLR

5 rds

-

8x 90/60 Row

@ 2k +1/2sec

MOE : RCVY

s w/u

-

12x 90/60 Row or ski @ T2k + 11-12sec

Row R20

Ski R40

-

10min TGU cool down @ 10-20#

STR : STR

Standard w/u

-

DB Complex: 6x of each

FDBR + High Pull + Curl + PP + BR + Push-up

3 rounds

-

W2H Wide Grip BP

5x3 @ 80%

1x8 @ 70%

-

5x10 Single-arm DB Row

3x (1-5) Pull-up Ladder

-

10x 30/30 Hollow Hold 

E-TAC : STR

S W/U

-

20x shoulder dislocate

-

15cal Ski + 10x SA DB snatch + 10/15 push up +

4 rounds

-

W2H 2x multi bar Bench press

-

3x3 BP @ 85%

3min rest between

*chase each set with 10x T-Bar row

-

3x15 SA KB OHP

-

3x 500m Ski @ 2k pace + 1min rest

STR : STR

Standard w/u

-

2x5 Wall Sqt

2x10 Sqt

-

12/10 cals (any machine) + 30m Lunge + 10 KBS 

3 rounds 

-

W2H 1RM BS 1 ¼

5x 85 -90% of 1RM   

-

3x10 Single-leg Glute Bridge 

3x20 Reverse Hyper

-

2x 500m Row/Bike/Ski @ 2k-1 + 2 min rest

2K Prep : SE

10min strapless row

-

Double KB Complex: 6x of each

DL + BOR + HC + Rack Sqt + PP

3 sets, 2min rest between

-

KB Mountain @ 25#/35#

KBS + GS without setting the KB down

5-10-15-20-25-20-15-10-5

-

5x Rack sqt @ 2x 35/53# +

15m farmers carry +

5x Rack sqt +

15m KB bear crawl

4 sets, 2min rest between

-

KB Mountain @ 35#/53#

KBS + GS without setting the KB down

5-10-15-20-25-20-15-10-5

*If KBs are set down = 10x burpee penalty paid immediately per infraction

-

cool down

MOE : STR

S W/U

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3rds, 1-2min rest between

-

MOE: DL

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80%

1x2 @ 90% * Test 1RM if you feel it

-

BP & BS

1X10 @ 30-50%

4x5 @ 50-70%

-

4x10 reverse hyper

4x10 landmine press

4x 30/30 hollow hold

E-TAC : STR

S w/u

-

15/20cal AD +

30x Box Step up +

15x KBS

4rds

-

W2H SUMO DL

5x1 Heavy singles @ 85% +

4min rest between

-

4x15 Reverse hyper

4x15 Bulgarian split sqt

-

10-1 Heavy KBS + 30m Farmers carry @ 85/135# per hand

-

Foam roll

Mass Gain : Rest or active RCVY

Rest or Active RCVY

STR : Rest

Rest

E-TAC : Rest

Rest

2k Prep : Rest or active RCVY

Rest or active RCVY

STR : Rest

2k Prep : RCVY

Open gym