GPP

RCVY

-

S w/u

-

50x mace 360 unbroken 

50x TGU

-

15x 30/90 @ 2k -7sec

- 

5 min FLR

6WLT

S w/u

-

12min alt EMOM

1. 9/12cal Row

2. 7x burpee over row

3. 10x GS @ 16/23kg

-

W2H BS (85%)

3x BS @ 80-85% + 8x heavy KBS

5 sets, 3min rest between

-

60x DL @ 85-135# +

50x Wall ball @ 12/20# +

40x Ball slam @ 30/50# +

30x box jump @ 22/24” +

20x BB thruster @ 65/95# +

10x pull up

for time

* * all reps must be completed before moving onto the next movement * *

-

4x 30/30 hollow hold

2nd training session:

60min low impact aerobic work @ 60% max heart rate

GPP

PE

-

S w/u

-

3 rounds

10x KBS

3x man-makers

5x heavy ball slam

10x sqt

5x pull-ups

-

Pull-up/ GS ladder

3x 1-5 / 5-1

-

36min Alt EMOM

1. 7x burpee

2. 12/17 cal assault bike

3. 15x KBS @ 16/23kg or more

4. 12/17cal Row

5. 15x Goblet sqt @ 16/23kg

6. rest

ETAC

ETAC

S w/u

-

10k Row for time in kit

*Every 8min 10x Burpees

-

10-1 T2B ladder

Aerobic Base

Rest

ETAC

PWR

S w/u

-

Every 30sec for 10min

1x power clean + 2x Hang clean

-

5x5 DL @ 50% + 25% band

1min rest between

-

5x5 BS @ 50% + 25% band

1min rest between

-

3x20 Reverse hyper

3x15 Single arm DB row

3x1min heavy Death march

6WLT

S w/u

-

3x5 Man-maker @ 2x 20/30# DBs

-

W2H BP

5x5 @ 75%

2min rest between

-

3x10 single arm DB/KB Row

3x10 DB curl

-

4x 30/30 push press for max reps

** Rest hell style (in static overhead hold)**

2nd Training session:

5min light row/bike/ski/run

-

12x 90/60

Row/Ski @ 2k +12

bikeERG @ 4k +12

AD @ 25/40cal

Run @ 6 on a scale of 1-10

-

mobility work

GPP

END

-

S w/u

-

Death by 30m

-

30min AMRAP

500m Row/ski + 800m Run (1 lap around building)

-

mobility/foam roll

Aerobic Base

2500m row, 1.5 mile run or 150

calorie airdyne

-

Primal Movement 

-

30 min AMRAP of:

600m row

50m sled push (empty sled)

-

30 min AMRAP of:

600m run

20x wall balls (20/14# ball)

15/20 cal airdyne

-

KTE, Flexed arm hang on rings

max reps, 3 rounds 

ETAC

RCVY

-

S w/u

-

50x (TGU + Windmill)

-

40min Running clock

800m Run + 1000m Row + 1000m Ski + 2000m BikeErg

-

50x plank hold shoulder taps

GPP

RCVY 

-

S w/u

-

15 min Mace flow

-

4x 1500m

row/ski @2k+10

+ 3 min rest

-

10 min moving carry

FE nothing less than 16kg

M nothing less than 23kg

Aerobic Base

S w/u

-

10 min EMOM

Min 1: run 150m

Min 2: kettlebell thrusters

10-8-6-4-2

kettlebell thruster ladder

(2x16, 20, 24, 28, 32kg bells) increasing load, decreasing reps

-

All sets done max rep with 1 RIR

Back squat 6 sets @ 73% of 1RM

Bench press 6 sets @ 73% of 1RM

-

6 sets of bent over barbell row @ 73% of 10 RM

6 sets of dumbbell lateral raises @ 73% of 10RM

-

30 second FLR +

30 sec rest +

30 second side plank +

30 sec rest +

30 second side plank (alt) +

30 sec rest +

30 second push ups +

30 seconds rest

3 rounds

6WLT

S W/u

-

DBL KB complex: 6x reps of each

RDL + Clean + Rack Sqt + Push press + Push up

4 sets, 2min rest between

-

10-1 Deck sqt ladder + 250m Row

M @ 16kg+

FE @ 12kg +

-

10-1 hand release push up ladder + 250m Ski

-

8x 20/10 Tabata airdyne/assault bike

-

4x 30/30 hollow hold

2nd training session:

10min warm row/bike/ski/run

-

10x 30/90 row/bike/ski/run @ moderate pace

*During rest 5/10x push up

-

10min light row/bike/ski

6WLT

S w/u

-

50x TGU @ 10-25#
-

Week 1 challenge

2000m SkiERG for time

*Record time

-

10x KB halo + 1min Plank

5rds

-

4x 30m DB bear crawl + 20x KBS

M: DB 50# + // KBS 23kg or more
FE: 30# + // KBS 16kg or more

2nd training session:

60min low impact aerobic work

(BJJ/ row / ski / bike / walk )

ETAC

PE

S w/u

-

250m Row + 15m bear crawl + 20x push up + 5 x pull up + 15m bear crawl

5 rounds

-

W2H BP

-

10-1 BP ladder @ 85-135 +

1-10 burpee ladder

w/15m bear crawl in between rungs

i.e. 10x BP + 15m bear crawl + 1x burpee + 15m bear crawl + 9x BP + 15m bear crawl + 2x burpee

-

crossover symmetry strength

-

4x 30/30 hollow hold

Aerobic Base

S w/u

-

10-1 pull up ladder + 1-10 push

up ladder 

-

10 min EMOM

Min 1: run 150m

Min 2: 15/12 calorie airdyne 

-

7x DL @ 65-70% 1RM (this value stays the same each of the next 4 weeks) + Empty sled push max meters in 2:00min

3 rounds, 2min rest

-

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

3 rounds, 2min rest

-

15m bear crawl + 20x ball slams (heavy) + 15m bear crawl

3 rounds 

GPP

PE

-

S w/u

-

10 min AMQRAP:

5x push-up

10x KB PP (5 ea)

30m bear crawl

-

W2H BP (80%)

-

2x BP @ 70% +

100m row/ski

10 rds for time

-

5x pushups every 30 sec for  10 min 

-

100x sit-ups

ETAC

STR

S w/u

-

3x15 sqt

3x5 goblet sqt w/5sec pause

3x5 seated box jump

3x 30m lunge

-

W2H Deadlift

-

3x DL @ 80% + 8x heavy KBS

5sets, 3min rest between

-

3x20 Reverse hyper

3x10 Bulgarian split sqt

-

1 lap sled drag

GPP

STR IWT

-

S w/u

-

4 rounds

5x knee jumps

15m lunge

10x sqt

15m lunge

-

W2H BS

4x BS @ 80% + 60sec row/ski @ 2k -7sec

3 sets, 2 min rest between

-

1min AD @ 20/30cal + 30m DB lunge + 5x G2S @ 50% BW

3sets, 2min rest between

-

5min shoulder tap plank

6WLT

S w/u

-

5x GS + 5x RDL + 5x Pull up + 10x push up

4rds

-

warm up DL (60%)

-

10x DL @ 60% + 2min AD @ 25/45cal

3 sets, 2min rest between

-

10x GS @ 16/23kg + 2min Row

3 sets, 2min rest between

FE @ 400-500m

M @ 500-600m

-

5x ball slam + 30m Bear crawl + 10/20cal AD

6rds for time

2nd training session:

40-60min low impact aerobic movement

(Row / bike/ ski / swim / walk)