2k Prep : RCVY

10min strapless row

-

5x man maker @ 2x 25# DB + 10x KBS @ 23kg + 30m Bear crawl

4 rounds

-

3x 1000m Row + 5min rest

@ 2k +2/3sec to start. Increase pace per round

-

4x30/30 hollow hold

PWR : PWR

S w/u

-

20x sqt + 15x KBS + 10x RDL + 5x Pull up

3 rds

-

W2H FS

-

FS + BS cluster

2x FS @ 80% + 3x BS @ same weight +10/15cal AD /Row/Ski/BikeErg

5 sets, 3 min rest between

-

3x10 BB hip bridge

3x10 lateral goblet lunge

-

5min plank

2k Prep : CV PWR

5min warm up

-

OLY warm up

-

1x (DL + Hang clean + Jerk ) every 30sec for 10min

-

10x 250m row + 2min rest

*start @ 2k -4 sec and increase pace per round

-

10min various carry cool down

Rowing aerobic base

Banded pull aparts

10-1 pull up ladder + 1-10 push

up ladder 

10 min EMOM

Min 1: run 150m

Min 2: 15/12 calorie airdyne

IWT

Phase 1:

7x DL @ 65-70% 1RM (this value stays the same each of the

next 4 weeks) +

Empty sled push max meters

in 2:00

2:00 rest, 3 rounds

-

5 minutes intermission

-

7x front squat @ 65-70% 1RM +

2:00 row @ 500/600m pace

2:00 rest, 3 rounds

-

10m bear crawl + 20x ball slams

(heavy) + 10m bear crawl

3 rounds 

E-TAC : PE

S w/u

-

Bulgarian bag complex:

2x (5x spins each direction + 10x sqt + 5x sping each direction + 10x clean)

2 sets, 1min rest between

-

30min AMRAP

15x KBS + 5x pull up + 800m Run

-

5x5 strict T2B

4x25 banded triceps extension

E-TAC : STR IWT

S w/u

-

30m lunge

2x 30m SA OH lunge @ 10-20# DB

-

5x3 back squat jump sqt @ BB

-

2x BS @ 80% + 8x heavy KBS + 1min Row @ 275 /300m+

3 sets, 2min rest between

-

1min AB @ 15/20cal + 10x BB lunge @ 95# or more

3 sets, 2min rest between

-

3x 1min rev hyper swing + 1min rest

-

2k Prep : STR IWT

5min strapless row

-

Oly Warm up

-

5x SN high pull @ 80% + 1min Row  @ 2k pace -2/-3sec + 2min rest

3 rounds

-

4x BS @ 80% + 1min Echo bike @ 85% MHR + 2min rest

3 rounds

-

3x 30sec row + 2min rest @ T2k pace or faster

3 interval blocks

** R24 +20/30DF

Rowing aerobic base

2500m row, 1.5 mile run or

150 calorie airdyne

-

Primal Movement

-

8x1000m repeats on rower @

2 split seconds slower than

2k PR pace

1:1 work to rest, or partner

style (partner with someone

with a similar 2k row PR)

-

10 min sled push 20m + 10

push ups, partner style 

MOE : STR

S w/u

-

5x GS + Box Jump Ladder @ each height

4 rounds, 1 min rest

-

MOE: BS

**All lifts @ +25-30#

1x10 @ 30-50%

3x5 @ 50/60/70%

1x3 @ 80%

1x2 @ 90%

-

BP & DL

1x10 @ 30-50%

4x5 @ 50-70%

-

3x10 Good Morning

3x20 Rev Hyper

-

100x KB Snatch for time @ 53#

PWR : PE

Standard w/u

-

4 Rounds:

3x manmakers

30m bear crawl

5x burpees

-

30 min AMRAP:

5x GTS

15m DB bearcrawl

100m row/ski

15m DB bearcrawl

5x heavy ballslam

-

10 min EMOM:

5x heavy KBS

5x push-up

-

5 min various planks

ETAC : IWT

s/w

-

2x30m Lunge

2x30m Single Arn OH Lunge @ 15#

-

10x Clean High Pull @ 60% + 2 min row @ 2k pace

3 rounds, 2 min rest

-

10x BP @ 60% + 1 min Bear Crawl for max meters

3 rounds, 2 min rest

-

1500 Row

*750m @ 2k+9 R26

*500m @ 2k+6 R28

*250m @ 2k+3 R30+

ETAC : RCVY

S w/u

-

5 min row on High DF

-

3x 2250m + 5 min rest

*start @ 2k + 16/18 sec. Increase pace -4/5 sec each interval

1. R20

2. R24

3. R28

-

2x 30sec Row + 2 min rest @ 2k-2 sec

5 min rest

2x 30sec Row + 2 min rest @ 2k-2 sec

*increase DF by +30

MOE : RCVY

S w/u

-

20x Dislocates

-

3x30m OH Carry @ BB

Every step 1x OHS

-

10x 250m + 90 sec rest @ 2k-2/4 sec

-

50x T2B

PWR : PWR

S w/u

-

20x Sqt + 15x KBS + 10x RDL + 5x Box Jump

3 rounds

-

W2H DL

4x4 @ 50% + Band

1 min rest

-

W2H BS

4x4 @ 50% + Band

1 min rest

-

3x10 Rev Hper

3x8 Heavy Banded KBS

-

500m for time

ETAC : PE

s w/u

-

Oly Warm-up

-

12 min W2H OHS

-

10x GS @ 32kg + 10x Burpee + 500m Row/Ski/Bike @ 2k pace

8 rounds for time

*rest as needed to hold 2k pace. If pace not held round doesn’t count.

-

5 min OH Static Hold @ empty BB

*if you drop then 20 cal of AD immediately after infraction

MOE : STR

S w/u

-

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

3-5 rounds

-

MOE: BP

**All lifts @ +5-10#

1x10 @ 30-50%

3x5 @ 50/60/70%

1x3 @ 80%

1x2 @ 90%

-

Sumo DL & FS Box Sqt

1x10 @ 30-50%

4x5 @ 50-70%

-

100x Mace 360

100x Push-up

3x20 Rev Hyper

PWR : RCVY

S w/u

-

15 min of TGU practice

-

5 x 1000m + 2 min rest @ 2k+17

*increase 3 sec per interval

-

10 min various carries

PWR : STR

s w/u

-

10-1 Push-up Ladder + 1-5 Pull-ups

-

W2H BP

BP Waves:

2x @ 80% + 3x @ 70% + 5x @ 60%

5 rounds, 2-3 min rest

-

3x10 Bent Over BB Row

-

3x 250m + 1 min rest @ 2k-7

PWR : PWR

S w/u

-

Every 30 seconds for 10 mins:

Snatch pull + Snatch + OHS

or

Clean Pull + Clean + FS

-

W2H DL

4x4 @ 80% + 5x Box Jump after each set

2 min rest between

-

30m Weighted OH Lunge + 10x RDL

3 rounds

-

6x 30/30

MOE : RCVY

S w/u

-

3x20 Rev Hyper

2x 30m Single arm OH lunge @ 10-20#

-

2x 4000m Row/ski + 2min rest

@ 2k + 19/20sec

Row R20 // Ski R40