GPP

S w/u

-

20x dislocate

-

10min EMOM

BB complex: 1x Power clean + 2x hang clean + 2x PP or Jerk

-

W2 5RM BP

-

2x BP @ 5RM + 3x explosive push up

5sets, 3min rest between

-

5x10 seated DB OHP

-

100x band pull apart

100x banded triceps pull down

GPP

KB
complex:

10x
swing + 10x Single arm rack sqt (5x each side) + 30m suitcase carry

3 rounds
without setting KB down

-

4x 1000m Row/ski + 4min rest

@ 2k +12sec

*increase speed each round

Or

4x 800m run + 4min rest

-

10min foam roll

ETAC

S w/u

-

50x TGU @ 10-20#

done slow and controlled

-

5k Run/ski/bike/row

E26 PWR

S w/u

-

15x KBS + 10x Push up + 5x bent over row

3rds

-

W2 2RM banded BP

-

3x3 @ 80% of above weight

-

100x dip/chair dip

*15x band pull apart any break

-

5min FLR

*10x push up + 10x band pull apart any drop

GPP

PWR WK1

s w/u

-

BB complex: 4x off each

DL + HC + FS

4sets @ increasing weight

-

W2H FS

-
2x FS @ 80% + 8x heavy KBS

6 sets, 2min rest between

-

10x heavy KBS + 30m heavy farmers carry
5 sets, 1min rest between

-

6x 30/30 Run/row/ski/bike for max total distance

E26 PWR

s w/u

-

3x10 sqt

3x5 jump sqt

3x8 KBS

3x5 RDL

-

W2 2RM sumo DL rack pull from below the knees

-

3x1 @ 85% of above weight

-

10x Good morning + 10x Heavy KBS

5sets, 1-2min rest between

-

400m Sled drag

ETAC

sw/u

-

15x sqt + 10x KBS + 10cal

3rds

-

M.E. Lower

banded back sqt

-

3x1 @ 85% above weight

-

10x RDL + 10x weighted Bulgarian split sqt

-

10x KBS @ 23/32kg + 10sec rest

10 rds

E26 PWR

foam roll

-

S w/u

-

12x 90/60 row/ski/bike/run

-

mobility work

ETAC

Rest

E26 PWR

Rest

or

active rcvy

ETAC

s w/u

-

Db complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

5x5 BP @ 60% + 25% bands

1min rest between

-

25x banded triceps pull down + 25x band pull apart

4 sets, rest as needed between

-

5x burpee + 60m suitcase carry (change hands @ 30m) + 200m run

4 rounds for time

E26 PWR

S w/u

-

DB complex: 6x of each

FDBR + High pull + curl + OHP + Push up with row

-

5x5 BP @ 60% + 25% bands

1min rest between

-

5x20 banded triceps extension

-

5x burpee + 50m suitcase carry @ 23/32kg (change hands @ 25m) + 100m run

5 rounds for time

GPP

s w/u

-

BB complex: 4x of each

DL + HC + Front rack lunge + PP + BS

3 sets, 2min rest between

-

10-1 DBL KB clean ladder @ 2x 16/23kg

*after each rung 30m bear crawl

-

10-1 GS ladder @ 23/32kg

*after each rung 30m bear crawl

-

20-10 cal ladder

*after each rung 30m bear crawl

FYF

1/2 mile light run

-

10min EMOM

3x Burpee + 15x sqt

-

15min AMRAP

30x Lunge + 400m Run

-

5min rest

-

15min AMRAP

15x burpee + 400m Run

-

6x 30/30 hollow hold

ETAC

S w/u

-

BB complex: 4x of each

DL + HC + front rack lunge

4 sets @ increasing weight

-

5x5 BS @ 60% + 25% bands

1min rest

-

5x5 DL @ 60% + 25% bands

1min rest

-

10x 30/30 Row/bike/ski/run

E26 PWR

S w/u

-

1x PC + FS + Hang Clean

every 30sec for 10min

-

5x5 BS @ 60% + 25% bands

1min rest

-

5x5 DL @ 60% + 25% bands

1min rest

-

10x RDL + 20x Lunge

5rds

-

6x 30/30 row/ski/bike/run

GPP

S w/u

-

2x10 sqt

3x3 jump sqt

3x8 KBS

-

W2H Power clean or clean grip high pull

-

7x3 @ 70%

2min rest between

-

6x 100m row/ski sprint

full rest between

ETAC

s w/u

-

5x 1500m Row/ski

start @ 2k + 17/18sec and increase pace by -2/-3sec per interval

-

4x 30m heavy farmers carry

E26 PWR

S w/u

-

3x (5-1) pull up ladder

-

6x TGU @ 20/35# + 1min FLR

5rds

-

20min moderate pace

row/ski/bike/run

GPP

S w/u

-

5x5 pull up

-

warm up TGU

-

6x TGU @ 20/35# + 1min plank

5 rounds

-

4x 500m row/ski + 3min rest