2k Prep

S w/u

-

15x sqt + 10x KBS + 5x RDL

3rds

-

W2H DL

-

4x DL @ 80% + 1min Row @ 280m or more + 3 min rest

3 rounds

-

5x BS @ 70% + 1min Row @ 280m or  more + 3min rest

3 rounds

-

3x30m DB/KB bear crawl @ 2x 50# DBs

GPP

S w/u

-

2x10 Dislocates

-

5x Ball slams + 30m Bear Crawl 

4 rounds

-

W2H BP 

10-1 BP Ladder @ 50-60% + 100m Sprint 

-

5x12 Alt. DB Chest Press (one arm will always be extended)

3x10 1-Arm DB Row

-

4x 30/30 Hollow Hold 

E-TAC

S w/u

-

10min EMOM

5x burpee + 10x KBS

-

1min ski @ 275/300 or more + 8x Heavy KBS + 10x burpee

3 sets, 2min rest between

-

1min assault bike @ 15/20cal + 5x heavy goblet sqt + 30m heavy DB bear crawl

3sets, 2min rest between

-

1min death march holding 50/80# med ball + 15/20cal BikeERG

3rounds

Aerobic base

2500m row, 1.5 mile run or

150 calorie airdyne

-

Primal Movement

-

8x1000m repeats on rower @

1 split second 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 

ROWING AEROBIC BASE

rest

2k Prep : RCVY

Foam roll

-

30min Row @ 2k +20 R18

-

Mobility work

ROWING AEROBIC BASE

rest

2k Prep : Rest

rest

ROWING AEROBIC BASE

Rest

2k Prep : PE

 5min row

-

Oly warm up

-

12 min W2H OHS

-

10x GS @ 23kg + 10x Burpee + 500m row/ski/bike @ 2k pace

8 rounds for time

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

-

5 min OH static hold @ empty BB

***if someone drops 20 cal AD penalty for every infraction

PWR : PE

s w/u

-

10 rounds for time (30min time cap)

10x burpees

10x sqt

10x pull ups

10x push-ups

 -

100x sit ups

E-TAC : END

S w/u

-

30min max meter Row/ski/bikeERG

-

1 lap sled drag

Rowing aerobic base

2500m row, 1.5 mile run or 150

calorie airdyne

-

Primal Movement 

-

30 min AMRAP of:

600m row

20x box jump overs 30” box

-

30 min AMRAP of:

600m run

7x pull ups

1x rope climb 

-

Partner style candlesticks to

failure

3 rounds

PWR : PWR

s w/u

-

4  rounds:

5x box jump

10 KBS

15m broad jump

15m walking lunge

-

4x4 DL @ 60% + 25% Band

1 min rest

-

4x4 BS @ 60%

2min rest

-

3x10 DB split sqt

5x 100m row/ski all out + 1 min rest

E-TAC : IWT

S w/u

-

10x3 BS jump sqt @ BB

-

10x DL @ 60% + 2min Row @ 2k pace

3sets, 2min rest between

-

2min ski @ 2k pace + 5x burpee + 10x KBS @ 23/32kg

3sets, 2min rest between

-

5min Ring FLR

2k Prep : END

5min Row on High DF

-

3x 2250m + 5min rest

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

1. R20

2. R24

3. R28

-

2x 30sec Row + 2min rest

@ T2k -2sec

5min rest

Repeat

*increase DF by +30

Rowing aerobic base

Banded pull aparts

10 min EMOM

Min 1: run 150m

Min 2: 10x KB reverse lunges

(5 each leg)

16/24kg bell 

-

all sets done max rep leaving 3 RIR

Back squat 4 sets @ 70% of 1RM

Bench press 4 sets @ 70% of 1RM

-

4 sets of bent over barbell row @ 70% of 10 RM

4 sets of dumbbell lateral raises @ 70% of 10RM

-

25x GHD sit ups

@ light wall ball

P1: work

P2: ‘rest’ in FLR plank

3 rounds 

E-TAC : RCVY

S w/u

-

3x 3000m + 2min rest

@ 2k + 21

R18

-

1 lap sled drag

2k Prep : RCVY

S w/u

-

4x (1-5) Pull up ladder

-

100x push up

*focus on perfect form

-

30min Row @ 2k +20

R18

PWR : RCVY

S w/u

-

20min TGU/mace practice

-

2x 3000m row/ski/bike + 2min rest

@ 2k+15

-

10 min walking alternating one arm carry