MOE : STR

S w/u

-

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

3-5rds

-

MOE: BP

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80%

1x2 @ 90%

1x8+ @ 70%

-

Sumo DL & Box sqt

1X10 @ 30-50%

4x5 @ 50-70%

-

10min max Z-Press @ BB

E-TAC : IWT

S w/u

-

10x Power Clean + 2min Ski @ 2k pace + 2min rest

3 rounds

-

1min assault bike + 10x SA rack sqt (5x each side) + 30m Lunge + 2min rest

3 rounds

-

10-2 evens only ladder

DBL KB Clean + 30m bear crawl

MOE : RCVY

S w/u

-

SA KB complex:

10x swing + 8x Clean & Press + 6x Snatch + 4x Windmill + 2x TGU

4 sets (2x each arm) @ light KB , rest as needed between

-

12x 90/60 Row or ski

@ T2k + 9-10sec

Row R22 // Ski R42

-

4x 30/30 Body saw

2k Prep : RCVY

S w/u

-

50x TGU @ 20#

(focus on form)

-

30min max meter Row @ R20

*aim for 2k + 16sec or better if possible

E-TAC : RCVY

S w/u

-

1 mile run

-

10-1 ladder

Push up + Mace 360

-

2000m Row

-

10-1 ladder

KBS + GS

-

200cal AD

-

3x (6-1) Pull up + SA KB Snatch

-

1 lap sled drag

STR: STR

Standard w/u

-

8 min Quality reps

3-5 pullups

5-10 pushups

10 db PP (5 ea arm)

-

W2H PP

8x2 @ 80% + 1-2 min rest

-

5x30/90

+3 manmakers

+5 ballslams

150/125

Penalty for missing rounds

2k Prep : PWR

10min warm up

-

3x10 should dislocate

-

10min EMOM

1x (Snatch + Hang Power Snatch + 2x OHS)

*start light and adjust weight during accordingly

-

Snatch

5x3 @ 70% 1RM

2min rest between

-

2x Front sqt @ 80% + 5x box jump + 2min Rest

5 sets

-

2x 1000m Row + 5min rest

*500m R26 @2k +8

*250m R28 @ 2k +6

*250m R30+ @ 2k +4

MOE : STR

S w/u

-

BB complex 6x of each

DL + BR + HC + FS + PP + BS

3rds, 2min rest between

-

MOE: DL

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80%

1x2 @ 90%

1x8+ @ 70%

-

BP & Box BS

1X10 @ 30-50%

4x5 @ 50-70%

-

3x20 Reverse Hyper

-

1min Death march + 30m Lunge + 10x ball slam

3 rounds

STR : STR

Standard w/u

-

30m  lunge

5x ball slam

10x RDL

15x kbs

3 rounds

-

W2H 1RM Sumo DL

6x2 @ 80% Sumo DL

2-3 min rest between

-

3x10 DB bulgarian split sqt (each leg)

3x10 rev hyper

3x10 single arm db row

-

4x 30/30 hollow hold

E-TAC : STR/PWR

S w/u

-

10min EMOM

1x Power Clean + Hang Clean + FS +

30m farmers carry @ 2x 53/72# KB

-

W2H DL

2x DL @ 80% + 8x heavy KBS + 30m Farmers carry @ 2x 72-106# KB

5 sets, 3-4min rest between

-

1min Death march + 20cal AD

3 sets, 2min rest between

-

3x20 Rev hyper

3x10 DB Lunge

MOE : Rest or active RCVY

Rest

or

Active RCVY

MOE : RCVY

S W/U

-

2x 3000m Row or Ski + 2min Rest

@ 2k + 19-20sec

Row R20 / Ski R40

-

3x (6-1) pull up ladder

STR : RCVY

Standard w/u

-

10 min KB Flow

-

10x 30/30

-

6x 60/60 Death March 

-

50x Mace 360

6pm FYF

S w/u

-

8min EMOM

10x KBS + 4x push up + 8x jump sqt

-

Teams of 2 (1x FEmale + 1x Male)

380cal for time

*EMOM 9x KBS + 4x Burpee

KBS: FE @ 12/16kg | M @ 23/32kg

-

Cool Down w/Initiation

E-TAC : PE

Standard W/u

-

21- 15- 9 reps of each

sqt + wall ball @ 12/20# + push up

-

500m Row +

21x Power clean @ 95-135#

21x KBS @ 16/23kg +

21x Box jump @ 20/24” +

500m Row +

15x Power clean @ 95-135#

15x KBS @ 16/23kg +

15x Box jump @ 20/24” +

500m Row +

9x Power clean @ 95-135#

9x KBS @ 16/23kg +

9x Box jump @ 20/24” +

500m Row +

15x Power clean @ 95-135#

15x KBS @ 16/23kg +

15x Box jump @ 20/24” +

500m Row +

21x Power clean @ 95-135#

21x KBS @ 16/23kg +

21x Box jump @ 20/24” +

For time

-

30sec Plank + 30sec Toe touch + 30sec plank + 30sec sit up + 30sec plank

2 rounds

2k Prep : IWT

S w/u

-

10x sqt + 10x split jump

3 rounds

-

10x push up + 5x pull up

3 rounds

-

10x DL @ 50% + 2min Row @ 2k pace + 2min rest

3 sets

-

5min intermission (time includes last 2min rest)

-

10x BS @ 50% + 2min row @ 2k pace + 2min rest

3 sets

-

5min intermission (time includes last 2min rest)

-

3x 30m DB bear crawl @ 2x 35/55#

STR : PE

Standard w/u

-

1-10-1 Push-up Ladder

-

12/10 cal machine  +

12x man makers +

14x Wall Balls 

6 rounds for time

-

10 min various carry 

MOE : STR

S W/U

-

20x Dislocates

-

1x (Power Clean + FS + Hang Clean)

every 30sec for 10min

-

MOE: BS

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80%

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

-

BP & DL

1X10 @ 30-50%

4x5 @ 50-70%

-

10x DL @ BW + 10x FSPP @ 2x20# DB + 250m Row 4rds for time

-

Cool down foam roll

MOE : RCVY

S w/u

-

30min continuous Row / ski

• 15min @ 2k +20 R20 / R40

• 10min @ 2k +17 R22 / R42

• 5min @ 2k +13 R24 / R44

-

10x SA DB snatch + 30x box step up

4 rounds

2k Prep : END

S w/u

-

10x Goblet sqt +

5x pull up +

5x chin up +

5x inch worm +

10x rack sqt (5L + 5R)

10x KB high pull +

10x heavy KBS +

10x Halo +

5x Double KB DL w/30sec static hold on 5th rep

-

3x 3000m Row + 2min rest

@ 2k + 17-18sec