2k Prep : RCVY

5min warm up

-

50x TGU @ 20#

(focus on form)

-

30min Row @ R18

@ 2k + 20

MOE : RCVY

S w/u

-

BB complex: 4x of each

Deadlift + Hang Clean + FS + PP + BS + Good morning

3 sets, 2min rest between

-

10x 90/60 Row or Ski

@ T2k +7/8sec

Row R24

Ski R44

-

4x 30/30 Hollow Hold

STR : STR

Standard w/u 

-

DB Complex: 6x of each

OHP + High Pull + FDBR + BR + LDBR + Push-up 

-

W2H Close Grip

6x2 @ 85%

-

3x10 Kneeling SA KB Press

3x10 Push-ups

-

10x 30/30 Row/Ski/Bike 

STR : STR

Standard w/u

-

10x Sqt + 5x GS + 10x KBS + 5x RDL 

4 rounds

-

Box Sqt 4x4 @ 80-85%

2 min rest between

-

12x KB DL + 16x Split Jump + 1-7 Strict Pull-up (2-14 Ring Row)

-

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

2k Prep : PWR

10min warm up

-

3x10 should dislocate

-

2x10 press in split jerk position @ BB

-

10min EMOM

2x Hang clean + 2x Jerk

*start light and increase weight throughout

-

5x10 behind the neck snatch grip press

-

5x 750m Row + 4min rest

 @ 2k + 2-3sec to start, increase pace throughout if possible

*open rate

MOE : STR

S w/u

-

Dislocates

-

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

3-5rds

-

MOE: DL

**All lifts @ +10# if all reps and sets completed last week

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80%

1x2 @ 90%

-

wide grip BP & FS

1X10 @ 30-50%

4x5 @ 50-70%

-

3x20 Rev hyper

3x10 Bulgarian split sqt w/3sec pause on each rep

-

5min FLR

E-TAC : PWR

S w/u

-

30m lunge + 10x KBS + 5x box jump

4rds

-

W2H Power Clean

5x2 @ 75%+

2min rest between

-

W2H Sumo Box Sqt

5x3 @ 80%

3min rest between

-

1min Death march + 5x G2S @ 50% BW + 300m Bike Erg

3 rounds for time

2k Prep : RCVY

5min warm up

-

4x1250m Row + 4min rest

·       2k + 4/6sec to start. Increase speed per round if possible

-

20-30min foam roll/ mobilty work

MOE : Rest or active RCVY

Rest or active RCVY

2k Prep : Rest

MOE : Rest or active RCVY

Rest or active RCVY

STR : RCVY

Standard w/u

-

5 rounds:

10 jump sqt

30m bear crawl

10 pushups

-

30min AMRAP-Quality 

5 burpees 

15m db bearcrawl

100m row/ski

15m db bearcrawl 

-

3x10 reverse hyper

-

 4x30/30

FLR/Hollow hold

STR : END

Standard w/u

-

10 min:

30m farmer carry

+3 pull-ups

+2 TGU

-

3x2500m row/ski

@2k+18-20

+4 min rest

2k Prep : IWT

5min warm up

-

3x15 sqt

3x5 GS w/5sec pause on each rep

3x5 box jump

-

10x hang clean @ 50% 1RM + 2min Row @ 2k pace + 2min rest

3rds

-

10x DL @ 50% 1RM + 2min Assault bike @ 80% effort + 2min rest

3 rds

-

10-1 T2B + Burpee ladder

MOE : STR

S w/u

-

30x box step up + 15x KBS + 10x RDL + 5x pull up

3rds

-

MOE: BS

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80%

1x2 @ 90%

1x8+ @ 70%

-

OHP & sumo DL

1X10 @ 30-50%

4x5 @ 50-70%

-

4x10 Good Morning

4x25 triceps band extension

-

3x 250m Row + 1min rest

@ 2k -1sec

STR : PWR

Standard w/u

-

10 min option 

every 30 sec:

1. snatch+ hang sn + OHS 

or

2. power clean+ hang clean+FS

or

3.3x kbs+ 2x rack sqt

DL 8x2 @ 60% + 25% Band 

-

Sqt 8x2 @ 60% 25% Band

3x10 DB step up

3x5 box jump

-

1000m row/ski

@2k pace

2k Prep : RCVY

S W/U

-

5x double KB clean + 10x push up + 15x sqt

4rds

-

8000m Row @ 2k + 19-20sec R18

MOE : RCVY

S w/u

-

3x20 Rev hyper

3x 30m OH carry @ BB *each step do 1x OHS

-

5x 750m Row/ski + 3min rest

@ 2k + 1/2sec

open rate

-

3x (6-1) Pull up ladder

STR : RCVY

Standard w/u

-

10 min mace flow

-

6x30/30 row/bike/ski

@ 2k-5 sec

 3 blocks 

4 min rest between blocks

-
5  min static hold

Penalty for drops

2k Prep : STR

10min warm up

-

BB complex: 4x reps of each without setting BB down

DL + BR + HC + FS + PP + BS

3rds @ increasing weight (95#, 115#, 135#)

Rest 2-3min between

-

W2H Push press

-

10min EMOM

1-2x PP @ 80%

-

10x push up every 30sec for 5min

-

3x 1min Row + 2min Rest

4 interval block, 4min rest between

*increase DF +20-30

* @ target 2k +2-6sec