MOE : RCVY
S w/u
-
5x 1500m + 3min rest
start @ 2k + 18sec and -3sec per interval
Row Rates per interval R22/24/26/28/30
Ski rates per interval R42/44/46/48/50
-
foam roll
mobility work
STR : RCVY
Standard w/u
-
100x TGU
start light
-
15x 30/90 all out
Interval 1-5
+ 5x ball slams
Interval 6-10
+ 5x GTS
Interval 11-15
+ 5x Gsqt
-
3x15 reverse hyper
-
5min FLR
E-TAC : IWT
S w/u
-
Warm up medball G2S
-
1min AB + 10x G2S + 5x pull up + 2min rest
3 rounds
-
5min rest
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1min ski + 30m flying burpee + 1min ski + 2min rest
3 rounds
SKI: M @ 300m+ // FE @ 250m +
-
100x KBS w/out setting the KB down
M @ 72#
FE @ 35-53#
*50cal AD for time penalty if dropped
2k Prep : PE
5min warm up
-
Check point Row
1000m
*first 800m @ 2k or T2k pace. Last 200m all out
-
30min EMOM
1. 15cal AD
2. 17x goblet sqt @ 16kg
3. 12cal row
4. 17x KBS @ 16kg
5. Rest
-
5min plank
*10x burpee pull up penalty per drop paid immediately
MOE : STR
S w/u
-
BB complex: 4x of each
DL + BR + HC + FS + PP + BS
4rds, 2min rest between
-
MOE: BS
**All lifts @ +5-10# from last week if all set/reps completed
1x10 @ 30-50%
3x5 50/60/70%
1x3 @ 80%
1x2 @ 90%
1x8 @ 70%
-
DB BP & Hex bar DL
1X10 @ 30-50%
4x5 @ 50-70%
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100x KB Snatch for time
M @ 53#
FE @ 25-35#
-
5x 1min death march + 1min rest
STR : PE Upper
Standard w/u
-
5 Rounds:
10x push-ups
5x pull-ups
10x KBS
-
30min AMRAP
5x man makers
30m DB bear crawl
10 cal row/ski bike
-
8 min EMOM
3x burpees
5x push-ups
-
xsymm
E-TAC : PWR
S w/u
-
Oly warm up
-
warm up Snatch or Clean
-
7x3 @ 70% Snatch or Clean
2min rest between
-
5x2 pause back sqt @ 70%
2-3min rest between
-
3x1min Reverse hyper
-
5x5 Good morning
MOE : RCVY
S w/u
-
15min TGU practice
-
6x 500m + 2min rest
@ T2k pace
open rate
-
3x (6-1) pull up ladder
2k Prep : RCVY
5min warm up
-
3x (1-5) pull up ladder
-
W2H triple Bench press
-
3x 1min Row + 2min Rest
4 interval block, 4min rest between
*increase DF +20-30
* @ target 2k -2sec/+1sec
STR : RCVY
Standard w/u
-
10 min EMOM
3x burpees
4x GTS
5x ball slams
-
3x 1500 Row/Ski/Bike
+3min rest
@ 2k+2
-
100x sit-ups
-
5min Static hold
MOE : STR
S w/u
-
20x Dislocates
-
5x GS + 5x RDL + 5x OHP + 5x Pull up
3rds
-
MOE: BP
**All lifts @ +5-10# if all reps/sets were completed last week
1x10 @ 30-50%
3x5 50/60/70%
1x3 @ 80%
1x2 @ 90%
1x8 @ 70%
-
Hex bar DL or Rack Pull from below the knee & SSB
1X10 @ 30-50%
4x5 @ 50-70%
-
10x burpee + 30m bear crawl with slam ball push
3 rounds
M @ 50# slam ball
FE @ 30# slam ball
2k Prep : STR/PWR
S w/u
-
50x sqt
40x lunge
30x KBS
20x RDL
10x box jump
-
W2H FS
-
2x FS @ 80% + 3x BS @ same weight + 3x broad jump for max distance
5sets, rest 3-4min between
-
3x10 good morning
3x10 BB lunge
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2x 750m Row +4min rest
@ 2k +1/2sec. increase each round
E-TAC : PE
S w/u
-
Javorek DB complex (speed)
2min max rounds of:
6x curl + 6x OHP + 6x high pull + 6x FSPP + 6x Bent over row + 6x upright row + 6x FSPP
3 sets, 1min rest between. Target is 3rds per 2min set
NOTE: this complex is done for speed with 2x light DBs.
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In 15min window complete:
27-24-21-18-15-12-9-6-3
BikeErg Cal + BB thruster
*max cal on bikeErg in remaining time
-
5min rest
-
In 15min window complete:
27-24-21-18-15-12-9-6-3
skiErg Cal + overhead plate sit-ups @ 10/20#
*max cal on skiErg in remaining time
-
3x (6-1) pull up ladder
2k Prep : RCVY
5min warm up
-
20x sqt + 10x push up + 5x pull up
5rds
-
30min Row for max meters
*aim for 2k + 14sec or faster if possible