6WLT

S w/u

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BB
3 sets @ increasing weight, 2min rest between

-

15x 30/90 Row

during rest +1x G2S @ 50% BW

M @ 150m +

FE @ 130m +

• if player fails to hit required distance or amount of required G2S during rest player must do the amount of remaining rounds as 90sec burpee + 30sec rest

-

5min FLR

GPP

S w/u 

-

Single-arm KB Complex: 4x each arm 

DL + BOR + Clean + Rack Sqt + PP + OHS + Snatch 

3 rounds each arm, 2 min rest between

-

30min Row/Ski

• 15min @ 2k +  16

• 10min @ 2k + 13

• 5mi @ 2k +9 

-

Cool Down with mobility 

Aerobic Base

2k row @ moderate pace 

-

3 sets of strict press @ 55% 1RM (3 RIR)

3-4 rounds of ‘openers’ on the

rower capped at 30r, goal is to

achieve the fastest pace possible, should take between 10-20

seconds

rest 1-2 mins between openers

-

8x 250m row @ 2k -5sec + 3min rest

-

1 mile run @ fartlek pace (some

easy paced, some moderate,

some fast paced) 

GPP

S w/u

-

2x 30/30 Box Jumps/Step-ups

2 min rest

Repeat 

-

6′ AMRAP #1

10/7 Calories +

5x GS (16/23kg)

-

6’ AMRAP #2

250m Sprint + 15x KBS (16/23kg)

-

6’ AMRAP #3

30m KB Bear Crawl + 12x Split Jump 

-

1k for time 

-

4x 30/30 Burpee/FLR

ETAC

PWR

S w/u

-

Every 30sec for 10min

1x power clean + 2x Hang clean

-

5x5 DL @ 55% + 25% band

1min rest between

-

5x5 BS @ 55% + 25% band

1min rest between

-

3x20 Reverse hyper

3x15 Single arm DB row

3x1min Death march holding 50/80# med ball

6WLT

S w/u

-

12min alt EMOM

1. 9/12cal

2. 3x burpee

3. 10x KBS

*=4rds total

-

W2H Box sqt

5x5 heavy box sqt

2min rest between

-

5x DL @ BW + 10x split jump

5 rounds for time

-

10-1 KBS @ 16/24kg KB + 30sec plank

2nd training session:

60min aerobic work dont fartlek style (random time durations of easy/moderate/hard intervals)

Aerobic Base

2k row @ moderate pace

-

Box jump series (off of one, immediate rebound onto another) @

10”/16/20/24/30

-

Barbell complex: 6x of each

RDL + bent over row + hang power clean + front squat + push press

4 rounds, increasing weight,

starting with the empty barbell

-

Work to a heavy power clean,

-

3x power cleans at 70% of heavy single (speed emphasis) + 3x max height max effort box

jumps (with an approach run)

4 sets, 2 mins rest between sets

-

6x(30/30) row @ 2k -5sec

4 mins rest

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

-

1 mile run @ easy pace 

6WLT

S w/u

-

50x TGU @ light weight

-

6x 30/30 Row/ski @ 2k -7sec

4min rest

6x 30/30 Row/ski @ 2k-7sec

4min rest

6x 30/30 Row/ski @ 2k -7sec

-

4x 30/30 frog hop

4min rest

4x 30/30 frog hop

-

3x 1-5 pull up ladder

2nd training session:

10min warm up

-

15x 30/90 AD @ moderate pace

-

10min farmers carry cool down

GPP

S w/u

-

Every 30 secs for 10 mins 

Snatch Balance + OHS + Sots Press w/ BB or PVC Pipe

*increase from the last time

-

4x 1250m Row + 4 min rest @ 2k + 4/6 sec to start. 

*Increase speed per round if possible

-

3 x 30m Waiter Carries (each arm)

ETAC

RCVY

S w/u

-

Row/bike/ski

4x1min work /30sec rest = 1 block

4 interval blocks, 3min rest between

Row/ski @ 2k pace or faster

AD @ 25-30cal per min pace

-

5min Plank

-

1 lap sled drag

Aerobic Base

800m run @ moderate pace

-

Speed ladder work

3 sets of back squats @ 55% 1RM (3 RIR)

3 sets of bench press @ 55% 1RM (3 RIR) 

-

15/9 cal assault bike sprint into:

30m sled drag loaded with 1x

45# plate, max effort

3-4 mins rest (full rest)

7 rounds

-

600m run @ moderate pace

6WLT

S w/u

-

single arm KB/DB complex:

10x KBS +

8x Snatch +

6x Clean & Press +

4x windmill +

2x TGU

*without setting KB down

4 sets (2x each arm), 1min rest between

-

BB Push Press

10x @ 30%

5x @ 50%

5x @ 60%

-

10min EMOM

4x PP @ 70%ish

-

Week 2 Challenge

20x FSPP + 20x Burpee over bar + 10x FSPP + 10x Burpee over bar

For time

M: FSPP @ 75#

FE: FSPP @ 45#

-

6x 30/30 Ski @ 2k -7sec

2nd Training Session:

60min low impact aerobic work

(BJJ / Walk / Row/ Ski/ Bike)

GPP

S w/u

-

3x5 Scapular Pull-ups 

-

1-10-1 Push-up Ladder

-

W2H PP 

4 x (1-4) PP Ladder @ 50-75% BW

Work to rest

-

3x Burpee every 30 secs for 10 minutes

-

10 min AMRAP 

5x T2B

10x Headcutter

150m Row/Ski/Bike 

ETAC

PE

S w/u

-

“ Louder than 10”

5x Ball slam @ 20# + 10x push up + 15x KBS @ 16/23kg

11 rounds

-

W2H PP

-

“Jonestown sprint”

PP + burpee/pull up

20x PP + 20x BPU + 10x PP + 10x BPU

for time

-

6x 30/30 assault bike

GPP

S w/u

-

2x5 Wall Sqt

2x10 Sqt w/ 5 sec pause in bottom position

2x5 RDL

-

18-15-12-9-6-3 Ball Slams + 30m Bear Crawl 

10 ‘ Cap

-

 W2H DL

2x DL @ 80% + 12/10 cal AD/AS Sprint 

5 rounds, 3 min rest

-

3x10 Single-Leg Sqt on Bench 

*focus on balance and weight placement in the foot

-

4x 30/30 Hollow Hold

6WLT

S w/u

-

3x10 sqt

3x5 goblet sqt w/5sec pause

3x5 box jump

3x8 heavy KBS

-

W2H DL (80-85%)

3x DL @ 80% + 5x Heavy KBS

5sets, 2min rest between

-

10min AMRAP

10x Goblet sqt + 10cal AD + 30m Lunge

-

5x20 crunch

2nd training session:

10min light aerobic warm up (row/run/ski/bike)

-

10x 90sec work/60rest rest

Row/Ski 2k +7sec

Run @ slower than 1 mile pace ( 7out of 10)

-

10min foam roll

ETAC

STR

S w/u

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3 sets, 2min rest between (increase weight per set)

-

W2H BS

-

3x DL @ 80% + 8x heavy KBS

5sets, 3min rest between

-

5x10 Reverse hyper

5x10 Sumo DL

-

1 lap sled drag

Aerobic Base

2k row @ moderate pace

-

5x air squat + 10x jump squat

3 rounds

-

Box jump series (off of one,

immediate rebound onto another) @ 10”/16/20/24/30

-

10 min EMOM

Min 1: 150m run

Min 2: 10x KBS*

*start with 16kg, go up each

round (16-20-24-28-32)

-

Work to 70% of DL 1RM

-

3x DL @ 70% 1RM into:

100m row sprints (all out)

3-4 mins rest (full rest)

7 rounds

-

2k row @ moderate pace 

Aerobic Base

Rest

Aerobic Base

Rest