GPP

S w/u

-

3x5 Scapular Pull-ups or Negative Pull-ups

-

Single-Arm KB Complex:

10x KBS + 8x C&P + 6x Snatch + 4x Windmill + 2x TGU

4 rounds each arm @ light KB, rest as needed between sets

-

10 x 250m Row/Ski + 3 min rest @ 2k - 4/6

*increase each round

-

mobility work

GPP

S w/u

-

15 min TGU practice 

*work up to a heavy weight if able 

-

30 min Row/Ski/Bike 

@ 2k 17-20 

-

3x (1-5) Pull-up Ladder  

*work on negative pull-ups

6WLT

S w/u

-

W2 75% BS

-

10x BS @ 60% 1RM + 2min Row @ 2k pace

3 rounds, 2min rest between

-

3min addtional rest after last round

-

10x DL @ 50% + 2min Ski @ 2k pace

3 rounds , 2min rest between

-

3min additional rest after last round

-

6x 30m heavy farmers carry

2nd training session:

10min aerobic warm up

-

15x 30/90 aerobic work

** If row or ski @ 2k -7sec // bike and run would be at hard pace

-

5min Plank

Rest as needed

ETAC

S w/u

-

12min alt EMOM

1. 15x KBS @ 23/32kg

2. 10x GS @ 23/32kg

3. 5x Head cutter @ 23/32kg

-

W2 70%ish Bench press

-

100x BP for time

** Every time the bar is racked 50m farmers carry penalty paid immediately **

M: BP @ 75% BW // Farmers carry @ 2x 32kg KB

FE: BP @ 60% BW // Farmers carry @ 2x 40# DB

-

10-1 Toe-to-bar or Knee-to-elbow ladder

6WLT

S w/u

-

6min EMOM

6x KBS + 5x GS + 2x burpee

-

50-40-30-20-10 ball slam ladder + 1min FLR

M @ 30#

FE @ 20#

-

KB complex:

1min around the world +

1min figure 8 +

1min KB step up +
1min Alt KB Snatch

4 rounds without setting KB down = 12min

*if KB dropped 25x burpee penalty per infraction

2nd training session:

10min aerobic warm up

-

30min aerobic work @ 70% MHR

*If Row/ski @ 2k +20sec

ETAC

S w/u

-

Every 30sec for 10min

1x power clean + 2x Hang clean

-

5x5 DL @ 65% + 25% band

1min rest between

-

5x5 BS @ 65% + 25% band

1min rest between

-

3x20 Reverse hyper

3x 7-10 Pull up

3x15 BB hip bridge

-

1 lap sled drag

GPP

S w/u

-

10-1/1-10 Ladder

Box Jump + Ball Slams 

-

30/90 Intervals

30s HARD Pace Interval (any machine) +

90s “rest”

During “rest” rotate through the following movements:

1. 6x Burpees 

2. 9x GS 

3. 12x DB Push Press (50/30)

12 rounds (24′)

-

4x 30/30 Hollow Hold 

-

Cool down with couch stretch/trunk rotation/Foam roll 

6WLT

S w/u

-

10x hinge/sqt combo (aka kong sqt)

5x partial pull up

5x partial chin up

5x inch worm

10x KB Rack sqt (5x each side)

10x KB high pull

10x heavy KBS
10x KB halo + triceps extension

5x DBL KB DL w/30sec hold on last rep

-

15x KBS + 3min Row @ 2k +2sec

3sets, 2min rest between

-

3min additional rest after last round

-

15x GS + 3min Ski @ 2k +2sec

3 sets, 2min rest between

-

50x Shoulder taps in FLR position

2nd training session:

60min low impact aerobic work

GPP

S w/u

-

20x Dislocates

-

3x 5 Dead Stop KBS

-

80000m Row/Ski @ 2k + 19-20

ETAC

S w/u

-

6x 30/30 Row @ 2k-5

4min rest

6x 30/30 AD or AB

4min rest

6x 30/30 SkiERG @ 2k-5

4min Rest

6x 30/30 BikeERG @ 270/300m

-

50x Pull up

break up however you want

ETAC

S w/u

-

20x dislocates

-

2x 30/30 PP **Rest in overhead hold**

2min rest

2x 30/30 PP

-

10x push up + 5x pull up

3 rds

-

BB strict press STR ladder

10x @ 45%

9x @ 50%

8x @ 55%

7x @ 60%

6x @ 65%

5x @ 70%

4x @ 75%

3x @ 80%

2x @ 85%

1x @ 90%

**** 1-3min rest between all sets ****

-

50-40-30-20-10

wall ball @ 20# + ball slam @ 20#

-

foam roll

GPP

S w/u 

-

3x5 Scapular Pull-ups 

-

6’ AMRAP

12x Bench Dips

10x DB Snatches

5x Man Makers 

Rest 2 mins 

Repeat 

-

W2H BP 

-

7x BP @ 50%

5x BP @ 60%

3x BP @ 50% 

30 secs ALL OUT Interval 

Alternate full rounds with partner 

5 rounds total 

-

300s Dead Hang 

Each Drop = 30s ALL OUT interval

Aerobic Base

600m run @ moderate pace

-

Speed ladder work

5 sets of back squats @ 60% 1RM (2 RIR)

5 sets of bench press @ 60% 1RM (2 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

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3sets @ increasing weight, 2min rest between

-

12x DB FSPP + 12x Deadlift + 12x Push up *FE 7x push up

12 rds for time

M: 30# DBs, 135# DL

FE: 15# DBs, 85# DL

-

Week 4 Challenge

strict front rack hold for max time (total time as a team)

*if the Kb move out of the front rack to the shoulders you are done*

M @ 2x 23kg KB

FE @ 2x 16kg KB

2nd Training session:

60min aerboc work done fartlek style

Aerobic Base

S w/u

-

5x air squat + 10x jump squat

3 rounds

-

Box jump series (off of one,

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

2 sets

-

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 

6WLT

S w/u

-

Every 30sec for 10min

1x Power clean + 1x hang clean + 1x FS

M @ 95#+

FE @ 55# +

-

2x Back sqt jump sqt @ 30% BW + 10sec Assault bike sprint + 2min rest

8 sets

-

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

2nd training session:

10min aerobic warm up

-

10x 30sec moderate / 30sec active recovery

-

500-400-300-200-100m row ladder

start with 500m @ 2k pace and increase speed each round

1:1 work to rest

-

10min light bike cool down

GPP

S W/u

-

2x5 Wall Sqt 

2x 30m Bear Crawl/Reverse Crawl

2 x 30m Knee Jump + Tuck Jump + Broad Jump 

-

W2H FS 

-

12 min EMOM 

ODD: 3x FS @ 80%

EVEN: 4x BS @ same weight

-

3 x 30m Walking DB lunge 

-

1250m Row/Ski 

5 min rest

500m Row/ski

3 min rest 

250 Row/Ski 

*Start @ 2k pace, increase pace per interval if able

ETAC

S w/u

-

3x5 wall sqt

3x20 sqt

3x5 goblet sqt

3x5 box jump

2x30m lunge

-

W2H Banded Box sqt

-

3x heavy banded box sqt + 8x heavy KBS

5 sets, 3min rest between

-

3x20 Rev Hyper

3x10 sumo DL @ 50%

-

1 lap sled drag

GPP

PE

S w/u

-

Every 30sec for 10min

1x DL + 1x Hang Clean + 1x PP

-

W2H DL (80-85%)

-

20x Ball slam @ 30/50# +

30x Thruster @ 55/75# +

40x Box Jump @ 16/24” +

50x Burpee +

60x Sit up +

2000m Row/ski

-

3x (5-1) pull up ladder

Aerobic Base

Rest