Aerobic Base

Rest

ETAC

S w/u

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DBL KB complex: 10x DL + 8x Swing + 6x Clean + 4x Press + 2x Snatch

3rds @ increasing weight, 2min rest between

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21-15-9

BS @ 135 + wall ball

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5min rest

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21-15-9

DL @ 225 + burpee over bar

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5min rest

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30m heavy farmers carry + 20cal Assault bike

3 rds

6WLT

Final day

S w/u

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Week 6 challenge….

pick a challenge from wk 1,2,4 or 5 to repeat. ***YOU CAN ONLY REDO A CHALLENGE IF YOU COMPLETED IT PRIOR**

This is your chance to beat your previous time, steal someones/the other teams bonus points. Remember some challenges are team totals and those total scores are super close

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Warm up back sqt

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10x10 back sqt @ 55%

2min strict rest between sets

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10min light row/ski/ride cool down

GPP

S w/u

-

10 min TGU practice @ light weight 

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3x 2250m Row/Ski/Bike + 5 min rest 

*start @ 2k + 18. -¾ sec each round 

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Cool down with mobility stretches 

• Couch stretch

• T-spine

• Butterfly 

• Cat-Cow

Aerobic Base

S w/u

-

2k row @ negative splits, ending

at 2k goal pace (i.e. 1:55, 1:50,

1:45, 1:40)

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Dislocates + pull-aparts (3x +

10-20x)

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Kettlebell complex

6x swing 6x squat 6x headcutter

3 rounds

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2x5 box jump 20”

2x5 24”

2x5 30”+

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10x front squat @ 60% 1RM +

10x box jumps @ 30”

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6x front squat @ 70% 1RM +

6x box jumps @ 34”+

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4x front squat @ 80% 1RM +

4x box jumps @ 38”+

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2x front squat @ 85-90% 1RM +

2x max height box jumps 

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2k row @ 10-15 seconds off of 2k

PR (i.e. 2k PR = 6:48, row ~ 7:00)

ETAC

S w/u

-

Every 30sec for 10min

1x Deadlift + 1x power clean + 1x Hang clean + 1x BR

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5x5 DL @ 75% + red band

2min rest between

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5x5 BS @ 75% + red band

2min rest between

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3x20 Reverse hyper

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

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8x Heavy KBS + 5x High box jump + 1min rest

3rds

GPP

S w/u

-

20x Dislocates

15x Sqt + 10x KBS + 5x Push-ups

3 rounds

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21-15-9

Box Jumps + 250m Row/Ski

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15-12-9

DBL KB Suitcase DL + Deficit Push-ups on KB

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12-9-6

GS + Strict Pull-ups 

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15/12 cal  AS/AD/BIkeERG + 30m Bear crawl

4 rounds 

6WLT

S w/u

-

DBL KB Complex: 6x of each

DL + Clean + Rack sqt + PP + BR + push up

3 sets, 2min rest between

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10x heavy KBS + 2min Row @ 2k + 2sec

3 sets, 2min rest between

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10x Goblet sqt @ 16/23+ kg + 2min ski @ 2k + 2sec

3 sets, 2min rest between

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5x pull up + 10x push up + 20x box step up

4rds

2nd training session:

10min aerobic warm up

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5x 750m Row/ski + 3min rest

row/ski @ 2k + 2sec

or

5x 3min aerbic effort @ 80% + 3min rest

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10min aerobic cool down

Aerobic Base

S w/u

-

10x air squats

10x KBS

10x goblet squats

3 rounds

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Primal movement complex

Shoulder dislocates / pull aparts

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3x max rep BS w/3RIR @ 65% 1RM

3 sets, 90 seconds rest

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3x max rep BP w/3RIR @ 65% 1RM

3 sets, 90 seconds rest

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cool down:

2k Row @ moderate pace

GPP

S w/u

-

3x5 Dead Stop KBS 

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KB Complex: 12 reps each side

Clean + Reverse lunge + Press

3 rounds, rest as needed 

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8 x 500m Row/Ski/Bike + 2 min rest @ 2k +5 

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3 x 30m KB Suitcase carry 

Fe @ 2x 23kg

M @ 2x 32kg

ETAC

RCVY

S w/u

-

50x TGU + windmill @ light KB

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6x 500m Row + 2min rest

start @ 2k pace and increase pace per round

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50x pull up ** quality reps **

6WLT

S w/u

-

every 30sec for 10min

5x KBS + 3-5x push up

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30min Row/ski for max meters

Row @ R22

SKI @ R42

• aim for 2k +16/17sec

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4x 30/30 hollow hold

2nd training session

10min aerobic warm up

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8x 90/60 aerobic work

Row@ 2k pace R26/28

Ski 2k pace R48

bike/run @ 75% effort

-

10min cool down

ETAC

S w/u

-

3x10 FDBR

3x10 LDBR

3x5 pull up

-

warm up BB strict press

6x6 BB SP @ increasing weight **last set should be near a 6RM**

3min rest between

-

12min AMRAP

6x T2B + 8x box jump + 10x Single arm KB Snatch @ 16/23kg

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4x20 banded triceps pull down

6WLT

S w/u

-

20x dislocates

-

2x 30/30 DB pp * Rest Hell style in OH hold *

2min rest

2x 30/30 DB PP

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3x10 push up

3x5 pull up

-

warm up Seated DB strict press

-

10x10 seated DB OHP

2min rest between

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1min plank + 30m Farmers carry + 250m Row

4rds

2nd training session:

S w/u

-

60min aerobic work @ 70% MHR

Aerobic Base

S w/u

-

Banded partner 15m sprints +

box jump series

10-16-20-24-30” boxes

3-4 rounds, 1min rest between

-

10 min airdyne test training

85% of goal pace (goal is 115%

/ 100% bodyweight in 10 mins)

(i.e. 210 cal goal, 85%=180)

10 mins = 180 cals

-

2k row @ moderate pace

GPP

S w/u

-

10′ AMRAP

12x GS  +

15m For. Bear Crawl +

5x Burpees +

15m Reverse Bear Crawl

-

1-10 FSPP Ladder + 12x Split jumps + 500m Row @ 2k pace 

EX: 1x FSPP + 12x Split Jumps + 500m Row..2x FSPP + 12x Split Jumps + 500m Row 

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4 x 30/30 Hollow Holds

6WLT

S w/u

-

2x5 wall sqt

2x10 sqt

2x5 goblet sqt

2x5 box jump

-

warm up BS

10x BS @ 60% + 8x heavy KBS + 1min row @ 2k -2

3 sets, 2min rest between

-

10x DL @ 50% + 1min ski @ 2k -2 + 3x box jump

3 sets, 2min rest between

-

4x 30m heavy farmers carry + 1min rest

2nd training session:

10min aerobic warm up

-

15x 20/40 row/ski/bike

-

10min light weight TGU practice

-

10min aerobic cool down

Aerobic Base

S w/u

-

5x air squat + 5x squat jumps

3 rounds

-

2k row @ 10-15 seconds off

of 2k PR (i.e. 2k PR = 6:48,

row ~ 7:00)

-

10min EMOM

2x deadlifts

1x power clean

1x jerk

60-70% of power clean max

-

5x 500m @ Target 2k pace + 90 sec rest

-

cool down:

10min assault bike

GPP

S w/u

-

DB complex: 6x of each

LDBR + Hi-pull + FDBR + Curl + OHP + Push-ups with row

3 rds @ 10-20#, rest as needed 

-

W2H BP 

3x BP @ 70-80% + 5x Explosive Push-ups 

5 rounds,2 min rest

-

5 x 10 Mace 360 

5 x 10 SA DB Row

-

1k for time 

ETAC

S w/u

-

2x5 wall sqt

3x15 sqt

3x5 goblet sqt

3x5 knee jump + broad jump combo

-

W2H Banded low box sqt

-

3x box sqt @ 80% w/red band + 8x heavy KBS

5 sets, 3min rest between

-

3x20 Rev Hyper

3x10 Sumo DL

3x10 good morning

-

1k Row/ski @ 2k pace