ETAC

END

S w/u

-

5x15 BB Strict press

-

40min AMRAP

500m Row + 50cal AD + 500m ski + 1000m BikeErg

-

10min farmers carry cool down

6WLT

S w/u

-

10x sqt + 5x GS w/5sec pause + 5x knee jump + 5x box jump

-

7x2 back sqt jump sqt @ empty BB

30sec-60sec rest between

-

30min AMRAP

6x DL + 6x BR + 6x HC + 6x FS + 6x PP + 6x BS + 1000m Row/ski = 1 Round

M @ 95#

FE @ 55#

-

5min static hold @ 2x 16/23kg

25cal penalty for dropping KB per infraction

2nd Training session:

60min low impact aerobic work

GPP

END

S w/u

-

Keep a KB moving for 10min

FE @ 12kg

M @ 16kg

-

3x 2000m Row/Ski + 3min rest

1. @ 2k + 15sec

2. @ 2k + 11sec

3. @ 2k + 8sec

-

8x 30/30 “Abs”

1. FLR

2. Flutter kicks

3. hollow hold

4. Leg raise

5. Bird dog

6. bird dog opposite side

7. side plank

8. side plank opposite side

*During Rest 5x push up

6WLT

S w/u

-

5x 30sec moderate / 30sec light Airdyne or assault bike

-

“30/30 carnage”

10x 30/30 for max cal

5min rest

5x 30/30 for max cal

3min rest

3x 30/30 for max cal

-

20min Row/ski

2nd training session:

100x TGU @ light weight (focus on form)

-

3x (5-1) pull up ladder

-

20min light bike @ 60% MHR

ETAC

PWR

S w/u

-

Every 30sec for 10min

1x power clean + 2x Hang clean

-

5x5 DL @ 60% + 25% band

1min rest between

-

5x5 BS @ 60% + 25% band

1min rest between

-

3x20 Reverse hyper

3x15 Single arm DB row

3x10 Goodmorning

-

1 lap sled drag

Aerobic Base

S w/u

-

4 sets max rep of strict press @ 60% 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

-

250m row repeats @ 500m row

PR splits (i.e. if your 500m row

PR = 1:27/500m then row your

250m repeats at 1:27/500m)

3 mins rest between rounds

8 rounds

-

1 mile run @ fartlek pace (some

easy paced, some moderate,

some fast paced) 

ETAC

RCVY

S w/u

-

10x TGU (5x each arm) + 30m bear crawl + 500m Row

4 rds

-

6x 800m Run @ 2-mile pace + 4min rest

-

3x (5-1) pull up ladder

6WLT

S w/u

-

Keep a 12/16kg KB moving for 10min

-

3x20 DL @ 30%

3x20 DL @ 30% off 4” deficit

-

5k Row/ski

-

5x5 strict Toe-2-bars or Knee-2-elbow

2nd training session:

10min aerobic warm up

-

10x 90/60 row/bike/ski/run

• Row/Ski @ 2k+5sec

• Bike @ 75% effort

• Run @ 2mile pace

-

15min foam roll

GPP

RCVY

S w/u

-

50x TGU @ light KB/DB

-

50x mace 360 unbroken

-

5k row/ski @ 2k+17/18sec

Row R22/24

Ski R42/44

** If you feel good go for a 5k PR and use whatever stroke rate you want if not stick to the pacing above

-

6x 30m Heavy Farmers carry

Aerobic Base

2k row @ moderate pace

-

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

10”/16/20/24/30

-

600m run @ moderate pace

-

Barbell complex: 6x of each

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

4 rounds, increasing weight, starting with the empty barbell

-

Work to 70% of power clean max

3x power cleans at 70% 1RM (speed emphasis) + 3x max height max effort box jumps

4 sets, 2 mins rest between sets

-

10x(30/30) row @ 2k -5sec

-

1 mile run @ easy pace

ETAC

STR

S w/u

-

DB complex: 6x reps of each

LDBR + High pull + FDBR + curl + PP + pull up

3 sets, 2min rest between

-

W2H Multigrip bench press

-

10x BP @ 65% + 10x BB Bent over row

5 sets, 2min rest between

-

10x Push press @ 25/40# DBs + 30m bear crawl med ball push @ 50/80#

5rds for time

-

4x 30/30 Airdyne for max cal

6WLT

S w/u

-

2x 30/30 PP * Rest in OH position*

2min rest

2x 30/30 PP * rest in OH position*

-

10x push up + 5x pull up

3 rds

-

4x15 seated DB OHP

-

15min AMRAP

5x push up + 5x Pull up + 5x dip

-

5x 60m heavy farmers carry

2nd training session:

60 min low impact aerobic work at 60% MHR

GPP

PE

S w/u

-

DBL KB complex: 6x of each

DL + swing + Clean + rack sqt + 30m farmers carry

3 sets, 1min rest between

M @ 2x 16kg +

FE @ 2x 12kg +

-

W2 70% DL

-

30-20-10 reps of each

DL + Box jump + KBS

*after each full round 500m Row/ski (i.e. 30x DL + 30x Box jump + 30x KBS + 500m Row)

For time

-

3x10 Bulgarian split sqt with 10sec pause on 10th rep

-

5min Plank

• 20cal AD penalty for setting KB down per infraction

Aerobic Base

600m run @ moderate pace

-

Speed ladder work 

4 sets of back squats @ 60% 1RM (3 RIR)

4 sets of bench press @ 60% 1RM (3 RIR)

-

15m Sled sprint

5 rounds @ increasing weight, 1-2min rest between

-

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

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 

GPP

S w/u 

-

5x shoulder dislocate + 5x push up

5rds

-

5x heavy man maker + 60m DB bear crawl 

3 sets, 2min rest between

M @ 40# +

FE @ 25# +

-

5x heavy seated DB strict press + 1min ski @ 275/300m

3 sets, 2min rest between

-

10x mace 360 + 5x pull up 

5 rds

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 Sumo DL off 2” blocks

-

3x Sumo DL @ 80% + 5x High box jump

5sets, 3min rest between

-

5x10 Reverse hyper

5x10 BB lunge (5x each leg)

-

1 lap sled drag

6WLT

S w/u

-

BB complex: 4x of each

DL + Hang Clean + FS + front rack lunge

4 sets @ increasing weight, 1-2min rest between

-

10x KBS @ 23/32kg + 1min Row @ 275m/300m + 10x KBS

3 sets, 2min rest between

-

4x BS @ 80% + 1min Ski @ 275m/300m

3 sets, 2min rest between

-

3x20 Reverse hyper

-

3x 30m DB bear crawl @ 40/70# DB

2nd Training Session:

10min aerobic warm up

-

8x 500m Row/ski @ 2k pace + 3min rest

or

8x 400m run + 3 min rest

-

5 min cool down

mobility work

ETAC

END

S w/u

-

6 mile run @ 80% effort

Aerobic Base

Rest