Aerobic Base

Rest

GPP

PE

S w/u

-

BB complex: 4x of each

DL + Hang Clean + FS + PP + front rack lunge

3 sets, 1min rest between

-

42 min alt EMOM

1. 9/12cal

2. 12 ball slam

3. 9/12 cal

4. 12 goblet sqt

5. 9/12cal

6. 8x burpee

7. rest

-

5min FLR

6WLT

S w/u

-

10x hinge sqt combo (long sqt)

5x pull up

5x chin up

5x inch worm

10x KB rack sqt (5x each side)

10x Kb high pull

10x Kb halo w/triceps extension

5x heavy DBL Kb DL w/ sec hold on last rep

-

40-2 even only Lunge ladder + 30sec wall sit

i.e. 40x lunge + 30sec wall sit + 38x lunge + 30sec wall sit…. 2x lunge + 30sec wall sit

-

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

2nd training session:

10min strapless row

-

6x 500m row + 2min rest

@ 2k pace

-

10min light bike cool down

ETAC

S w/u

-

10k Ski for time

Every 4min 5x burpee + 5x ball slam @ 30/50#

** Done in kit or with weight vest **

-

5min Ring FLR

ETAC

S w/u

-

Every 30sec for 10min

1x power clean + 2x Hang clean

-

5x5 DL @ 70% + 25% band

2min rest between

-

5x5 BS @ 70% + 25% band

2min rest between

-

3x20 Reverse hyper

3x10 bulgarian spit sqt w/10sec pause on 10th rep

-

3x 500m Row/ski + 1min rest

@ 2k pace

Aerobic Base

S w/u

-

Warm up strict press

-

6x7-8 strict press @ 65% 1RM

2min rest between

-

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

Then:

8x 250m Row @ 2k pace + 1min rest

-

10min assault bike @ fartlek pace (some

easy paced, some moderate,

some fast paced)

GPP

END

S w/u

-

30min Row /ski @ 2k + 16/17sec

-

5x5 strict T2B of K2E

6WLT

S w/u

-

BB complex: 4x of each

DL + HC + PP + Good morning + BS

3 sets, 2min rest between

-

Warm up DL

4x DL @ 80% + 1min Row @ 275/300+m

3 sets, 2min rest between

-

1min AD or AB + 10x KB rack sqt @ 23/32kg (5x perside) + 30m lunge

3 sets, 2min rest between

-

3x 1min heavy death march

2nd training session:

5-10min low impact aerobic warm up

-

3x 2000m row/ski + 4min rest

1. @ 2k + 17sec

2. @ 2k + 13sec

3. @ 2k + 9/10sec

6WLT

S w/u

-

Single arm KB complex:

10x Swing + 30m suitcase carry + 8x Snatch + 30m suitcase carry + 6x C&P + 30m suitcase carry + 4x windmill

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

-

Tabata tiplets

8x 20/10 row for max total meters

4min rest

8x 20/10 AD or AB for max total cal

4min rest

8x 20/10 Ski for max total meters

4min rest

-

30-50x strict chest to bar pull up

rest as needed

2nd training session;

60min low impact aerobic work

ETAC

S w/u

-

3x (5-1) pull up ladder

-

3000m Row + 3000m Ski + 6000m BikeERG + 2mile run

-

foam roll

Aerobic Base

S w/u

-

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

10”/16/20/24/30

2 sets

-

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

-

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

4min rest

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

GPP

RCVY

S w/u

-

10x KBS + 10x (Single Arm KB Snatch + windmill combo ** 5x each arm) + 1min rest

5rds

-

4x 1500m Row/ski + 3min rest

1. 2k + 17sec

2. -3sec from previous round

3. -3sec from previous round

4. -3sec from previous round

6WLT

S w/u

-

DB complex: 6x of each

LDBR + high pull + FDBR + curl + OHP + ball slam

3 sets, 2min rest between

-

warm up BP

-

1min max rep BP + 1min max rep DB snatch + 2min rest

5rds

-

4x20 banded tricep pull down

-

5min plank

2nd training session:

10min aerobic warm up

-

10x 90/60 aerobic work @ 70-80% MHR

** row/ski @ 2k + 5-6sec **

-

10min mobility work

ETAC

S w/u

-

1-10 ladder

Push up + ball slam + mace 360

-

W2H Bench press (80% or more)

-

10-1 BP ladder @ 75% BW/BW + 100m Ski sprint + 1min rest

-

10min AMRAP

5x Man maker + 10x KB Snatch + 5x T2B

-

10min row/ski/bike cool down

Aerobic Base

S w/u

-

Speed ladder work

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

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

-

15cal assault bike sprint + 30m heavy farmers carry with trap bar

7 rounds, 1min rest between

-

10min strapless row

GPP

PE

S w/u

-

150m ski + 10x ball slam + 30m bear crawl

5 rounds

-

30x DB PP @ 15/30# +

30cal row +

30x KB/DB snatch @ 25/53# +

30x box jump

4 rds for time

-

4x 30/30 hollow hold / FLR

ETAC

S w/u

-

2x5 wall sqt

3x15 sqt

3x5 goblet sqt

3x5 knee jump + broad jump combo

-

W2H Banded rack pull

-

3x heavy banded rack pull + 5x high box jump

5 sets, 3min rest between

-

3x20 Rev Hyper

3x10 SSB

3x10 single arm DB row

-

6x 30/30 row/ski/bike

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

-

1x PC + 1x HC + 1x FS

every 30sec for 10min

-

W2H DL

-

6x2 DL @ 85%

3min rest between

-

4x10 Single arm DB/KB row

4x15 Reverse hyper

-

Week 5 challenge

“ one and done”

25x man maker for time

M @ 25# DBs

FE @ 15# DBs

2nd training session

10x 30 sec moderate/ 30sec active recovery

-

10x 500m row/ski + 1min rest

-

10min foam roll

GPP

STR IWT

S w/u

-

5x3 BB jump sqt

-

warm up DL

-

3x DL @ 80% + 1min row @ 2k -2sec + 10x heavy KBS

3 sets, 2min rest between

-

5x heavy dble KB rack sqt + 1min ski @ 2k -2 sec + 30m lunge

3 sets, 2min rest between

-

3x (5-1) pull up ladder