Aerobic Base

2500m row, 1.5 mile run or

150 calorie airdyne

-

Primal Movement 

-

8x1000m repeats on rower @

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

GPP

S w/u

-

2x5 Wall Sqt

2x10 Dislocate

2x10 OHS 

2x5 KB Halo 

-

KB Mountain 

5-10-15-10-5

KBS + GS + Ball Slam 

-

4x 30/30 Mace 360

-

3x 500m + 1 min Rest @ 2k+5 

-

5-10 minutes of stretching 

Aerobic Base

Rest

Aerobic Base

Rest

GPP

3x (1-5) Pull-up Ladder

-

5x 1500m Row + 3 min rest @ 2k +17/18 

*increase pace by ⅔ sec each interval 

-

10 min various carries

2k Prep

S w/u

-

2000m Row for time

E-TAC

s w/u

-

60min Row/Ski for max meters

Aerobic Base

Rest

E-TAC

S w/u

-

30min AMRAP

800m Run + 10x burpee + 10x wall ball + 10x KBS

-

30min AMRAP

20/30cal AD + 20x box step up @ 2x 15/25# DB + 10x dip

-

4x30/30 hollow hold

2k Prep

5min row on high DF

-

50x sqt + 40x lunge + 30x KBS + 20x push-up + 10x box jump

-

10x KBS + 500m row/ski + 10x ball slam + 20cal echo bike

7 rounds for time

-

3x10 bulgarian split sqt w/5sec pause on each rep

-

10x 30/30 Row @ T2k -7sec

*If pace mark is missed add 1x round per infraction

GPP

S w/u

-

10 min EMOM:

Even: 20-18-16-14-12 KBS 

Odd: 2-4-6-8-10 Burpees

-

40x Ball Slams +

30x GS +

20x Box Jumps +

10x Push-ups 

3 rounds for time 

-

5 min plank

-

6x 30/30 Row @ 2k -5sec

Aerobic Base

2500m row, 1.5 mile run or 150

calorie airdyne

-

Primal Movement 

-

30 min AMRAP of:

600m row

100m farmer carry @ 2x24kg KB

-

30 min AMRAP of:

600m run

3 rounds of ‘Cindy’

(‘Cindy’ = 5x pull ups 10x push

ups 15x air squats) 

20-20-10-10

Toes to bar + sit ups

Aerobic Base

S w/u

-

Banded pull aparts 

10 min EMOM

Min 1: run 150m

Min 2: 10x KB reverse lunges

(5 each leg)

16/24kg bell 

-

5 sets of max rep (2RIR)

Back squat @ 70% of 1RM

Bench press 5 sets @ 70% of 1RM

-

5 sets of max rep (2RIR)

bent over barbell row @ 70% of 10 RM

dumbbell lateral raises @ 70% of 10RM

-

60 sec ring FLR

60 sec floor FLR

30 sec side plank

30 sec other side

30 sec max push ups

2:00 rest

3 rounds 

E-TAC

20min Row +

20min Ski +

20min Run

-

mobility work

2k Prep

S w/u

-

3x 30m walk with empty BB overhead

*each step do 1x OHS

-

1500m @ 2k +2/4

2min rest

500m @ 2k pace

1min rest

250m @ faster than 2k pace

-

10min sled drag/ pull cool down

GPP

S w/u

-

10 min EMOM:

12x KB Figure 8s + 2x TGU 

-

5K Row/Ski/Bike @ 2k + 20/21

-

cool down w/

Couch stretch hold 1 min each side

Trunk Rotation x 5-10 times 

hold 15-20s each side  

2k Prep

5min warm up

-

2x 30/30 PP @ 2x 15# DB

*rest in overhead hold

2min rest

Repeat

-

W2H BP (80% or more)

-

3x 750m Row + 4min rest

@ 2k to 2k +1sec to start

*increase pace each round

*open rate

-

10-1 strict T2B ladder

Aerobic Base

S w/u

-

Banded pull aparts

10-1 pull up ladder + 1-10 push

up ladder 

-

1 mile run @ easy pace

-

IWT

Phase 1:

7x DL @ 65-70% 1RM + 2min Empty sled push max meters

3 rounds, 2min rest

-5 minutes intermission

7x front squat @ 65-70% 1RM + 2:00 row @ 500/600m pace

3 rounds, 2min rest between 

-

‘Death by 10m’ 

GPP

S w/u

-

Every 30 sec for 10 mins

Snatch Balance + OHS + Sots Press

w/ BB or PVC Pipe 

*Increase weight from last time

-

W2H Banded Box Sqt

-

W2H Rack Pull

3x @ 85% of DL 1RM + 3x Broad Jumps for max distance 

5 rds, 2 min rest

-

11 min AMRAP

20x KBS

15/12 cals

20x Box Step-up w/ DBs

9x Pull-ups 

E-TAC

S w/u

-

10min of quality movements

3x pull up + 5x dip + 5x push up

-

W2H PP (85%)

-

10min EMOM

1x PP @ 85%

-

10x seated DB strict press @ heavy DB + (10x LDBR + max Rep FDBR @ 10-25# DBs)

3sets, 2min rest between

-

1k Row/Ski @ 2k pace