2k Prep : PE
5min warm up
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6min EMOM
3x Burpee +
5x KBS +
5x GS
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10x Thruster @ 55/95# + 20cal Row
10rds for time
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10-2 evens only Double KB clean ladder @ 2x16/23kg KB + 30m KB bear crawl between rungs
(i.e. 10x DBL Clean + 30m bear crawl + 8x DBL clean + 30m bear crawl… etc)
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Cool down with foam roll and mobilty
MOE : STR
S w/u
-
BB complex: 4x of each
DL + BR + HC + FS + PP + BS
3rds, 2min rest between
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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%
-
BP & Hex bar DL or Rack pull
1X10 @ 30-50%
4x5 @ 50-70%
-
3x20 Rev hyper
-
100x ball slam + 100x Goblet sqt
for time
M @ 23kg
FE @ 12/16kg
E-TAC : IWT
S w/u
-
10x sqt + 5x GS + 5x box jump
3 rds
-
warm up power clean
-
IWT mountain
each round add the next exercise to the mountain. 2min rest between rounds
250m ski + 3x Power Clean
+ 9x DL
+ 12x box jump
+ 15x ball slam
+ 20x burpee
-
20cal AD + 30m Bear crawl
4 rounds
MOE : RCVY
S w/u
-
3x (6-1) pull up ladder
-
30min Row/ski
15min @ 2k +16 R24/R44
10min @ 2k +13 R26/R46
5min @ 2k +9 R28/R48
-
foam roll / mobility work
E-TAC : RCVY
S w/u
-
W2H KB Clean
-
3x 2000m Row/Ski + 3min rest
@ 2k + 15sec
@ 2k + 12sec
@ 2k + 8/9sec
-
50x strict Pull up
*use whatever rep scheme you want to get to 50x total
2k Prep : RCVY
5min warm up
-
3x (1-5) pull up ladder
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20min KB complex practice
Single arm KB complex:
Swing + Snatch + swing + C&P + windmill + TGU
*start light and work your way up in weight based on feel during the 20min
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10x 400m row + 2min rest
@ 2k-1sec to start
*increase pace throughout if possible
STR : RCVY
S w/u
-
3x (1-5) Pull-ups
-
15x 30/60 Row/Ski/Bike
M @ 150m +
Fe @ 125m +
-
10 min Various Carries
E-TAC : STR
S w/u
-
10x sqt + 5x GS + 5x RDL + 5x box jump
3 rds
-
3x8 Heavy KBS
-
W2H FS/BS cluster
2x FS @ 80% + 3x BS @ same weight
5sets, 3min rest between
-
4x15 Reverse hyper
4x15 Bulgarian split sqt
-
400m Farmers carry
M @ 2x 23kg
FE @ 2x 16kg
2k Prep : PWR
10min warm up
-
Oly warm up
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W2H Snatch (80% or more based on feel)
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5x2 heavy double
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5x3 behind the neck SN grip press
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3x 40sec row + 2min rest
4 interval block, 4min rest between
*increase DF +20-30
* @ target 2k -2sec / +2sec
-
Cool down
MOE : STR
S w/u
-
20x Dislocates
-
10x mace 360 + 10x Mace sqt + 10x mace RDL + 10x push up
4 rds
-
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 & Belt sqt
1X10 @ 30-50%
4x5 @ 50-70%
-
10-2 Evens only ladder
double KB Clean & Press + 100m Ski
M @ 2x 23kg
FE @ 2x12/16kg
MOE : RCVY
S w/u
-
50x (TGU + Windmill) @ light weight
*25x each arm
-
8x 90/60 row or ski
@ T2k +3/4sec
Row R28 // Ski R48
-
100x Sit up
E-TAC : RCVY
S w/u
-
1 lap run (800m)
1 lap sled drag
-
10x 30/90 Row/ski/bike
*During Rest +1 burpee
** If failed to hit meter minimum or burpee requirements in rest time trainee will switch to 90sec burpee + 30sec rest for remaining rounds
Row/Ski @ 125/150m
BikeErg @ 275/300m
AD @ 15cal/20cal
-
4x25 triceps band extension
4x15 DB curl
-
mobility work
2k Prep : RCVY
5min warm up
-
20x sqt + 10x push up + 5x pull up
5rds
-
30min row @ 2k +18sec R18
E-TAC : IWT
S w/u
-
1-10 Push up + ball slam ladder
-
10x BP @ 60% + 2min Row @ 2k pace + 2min rest
3 rounds
-
2min ski @ 2k pace + 10x PP @ 60% + 2min rest
3 rounds
-
10x Bent over row + 5x pull up
5 rounds
MOE : STR
S w/u
-
20x Dislocates
-
Power Clean + FS + Hang Clean
1x triplet every 30sec for 10min
-
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%
-
BP & Belt Sqt
1X10 @ 30-50%
4x5 @ 50-70%
-
3x20 Rev hyper
3x 1min Death march holding 50/80# med ball
2k Prep : STR/PWR
10min warm up
-
3x15 sqt
3x10 box jump
3x5 RDL
-
W2H DL
-
3x DL @ 80% + 10x split jump + 3min rest
5 sets
-
3x10 BB hip bridge
-
1250m Row + 5min rest + 500m Row + 3min rest + 250m Row
Start @ 2k pace, increase pace per interval if able