E-TAC : STR/PWR
S w/u
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10x KBS every 30sec for 10min
M @ 53#
FE @ 25-35#
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W2H Banded DL
2x DL @ (80% + redband) + 5x high box jump
5 sets, 3min rest between
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3x20 reverse hyper
3x10 Good morning
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3x 1min death march w/heavy slam ball
MOE : STR
S w/u
-
20x Dislocates
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DL + HC + PP
1x triplet every 30sec for 10min
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MOE: DL
**All lifts @ +5-10# more than last week if all reps/sets completed
1x10 @ 30-50%
3x5 50/60/70%
1x3 @ 80%
1x2 @ 90%
1x8 @ 70%
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DB BP & SSB
1X10 @ 30-50%
4x5 @ 50-70%
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20x DB lunge (10x each leg) + 30m heavy Farmers carry + 1min rest
5 rounds
2k Prep : PWR
S w/u
-
6min EMOM @ 16/24kg KB
5x KBS +
5x GS +
4x Snatch (2x each arm)
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Warm up Snatch
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7x3 @ 70% 1RM
Focus on speed
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10x 250m Row + 3min rest
@ 2k -4/-6sec to start. Increase pace throughout if possible.
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Cool down 10min of various weight farmers carry
E-TAC : STR
S w/u
-
5x GS + 5x RDL + 5x OHP + 5x pull up + 15x push up
3rds
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Warm up bench press & BB bent over row
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10x BP @ 60% + 10x BB bent over row + 2min rest
5 rounds
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5x15 skull crusher
4x25 triceps band extensions
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50x strict pull up
Do what ever rep scheme you want just get in 50x quality reps
2k Prep : PE
5min warm up
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5x RDL + 5x GS + 5x push press + 5x pull up
4rds
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50-40-30-20-10 reps of each
Wall ball @ 20# + ball slam @ 30#
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50-40-30-20-10cal ladder
Assault bike + rower
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8x 500m Row + 2min rest @ 2k +1/2sec
*open rate
E-TAC : PE
S w/u
-
50x sqt + 40x KBS + 30x push up + 20x box jump + 10x pull up
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Meter ladder
1000m-100m row / 100m-1000m ski
between row and ski each person must complete 3x G2S @ 50/100# + 5x burpee
ie 1000m row + 3x g2s + 5x burpee + 100m ski + 3x g2s + 5x burpee + 900m row + 3x g2s + 5x burpee + 200m ski + 3x g2s + 5x burpee + 800m row… etc
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4x 30/30 hollow hold
MOE : STR
Dislocates
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BB complex: 6x of each
DL + BR + HC + FS + PP + BS
3-4 rds
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MOE: BS
**All lifts @ +5/10# if all sets/reps completed last week
1x10 @ 30-50%
3x5 50/60/70%
1x3 @ 80%
1x2 @ 90%
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wide grip BP & Banded DL
1X10 @ 30-50%
4x5 @ 50-70%
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3x20 Rev Hyper
3x10 BB lunge
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50-40-30-20-10 ladder
Cal AD + Ski
E-TAC : cv PWR
S w/u
-
30-20-10 reps of each
cal AD + wall ball @ 10/12#
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8x 30/30 row @ FE @ 125m // M @ 150m or more
6min rest
8x 30/30 ski @ FE @ 125m // M @ 150m or more
6min rest
8x 30/30 bikeERG @ FE @ 275m // M @ 300m or more
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5min static hold @ 2x KB
FE @ 2x 35#
M = 2x 53#
2k Prep : RCVY
5min warm up
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3x (1-5) pull up ladder
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3x2000m Row + 4min rest
1. 2k + 18sec R20
2. 2k + 15 R22
3. 2k + 12 r24
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100x push up
MOE : RCVY
S w/u
-
warm up TGU
6x TGU (3x each side) + 1min FLR
5 rounds
M @ 35/53#
FE @ 20-35#
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30min Row/Ski
15min @ 2k + 18 R22/R42
10min @ 2k+ 15 R24/R44
5min @ 2k + 11 R26/R46
E-TAC : RCVY
S w/u
-
10x anchored hinge squat
5x partial pull up
5x partial chin up
5x inch worm
10x dbl Kb front sqt @ .5 BW
10x Kb high pull (up to 50% BW)
10x kbs
10x halo + extension @ 25/35
5x double KB DL + 30sec hold on last rep
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100x mace 360
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800m light sled drag
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5k row @ 2k+20sec
STR : RVCY
Standard w/u
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12 min Single - Arm KB AMRAP
5x KBS
5x KB Clean
5x KB PP
5x Rack Sqt
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8x 500m Row/Ski/Bike + 2im rest @ 2k -1
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4x 30/30 Hollow Hold
2k Prep : STR
10min warm up
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3x5-10 shoulder dislocates
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Snatch grip BB complex: 4x reps of each without setting BB down
DL + BR + hang Snatch + Snatch balance
4rds @ increasing weight
Rest 2-3min between
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W2H DL
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5x2 @ 85%
Rest 3-4min between
*chase each set with 30m heavy farmers carry
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2x 1000m Row + 5min rest
*500m R28 @2k +6
*250m R30 @ 2k +4
*250m R32+ @ 2k +2
E-TAC : str
S w/u
-
10-1 ladder
push up + KBS
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warm up BB push press
5x5 @ 70-75%
2-3min rest between
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100x push up
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6x 100m row or ski sprint for time
full rest between