ETAC

S w/u

-

15min of quality reps

KB complex: 1x snatch + 1x C&P + 1x windmill

-

3mile run @ moderate pace

GPP

s w/u

-

10min EMOM

single arm KB complex:

3x Swing + 3x Snatch + 3x Clean & press

*alt arms each round

-

30min row/ski/run/bike

@ 60% max heart rate

E26 PWR

s w/u

-

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

3 rounds

-

W2 2RM incline BP

-

3x1 @ 85% above weight

-

10x BB bent over row + 10x dip

6 sets, 1-2min rest between

-

8x 20/10 tabata DB thruster @ 15/25# DB

GPP

S w/u

-

BB complex: 4x of each

DL + HC + FS

4 sets @ increasing weight

-

W2H DL

3x DL @ 80% + 3x knee jump

6 sets, 3min rest between

-

4x10 Bulgarian split sqt

4x10 heavy KBS

-

6x100m Row/ski/run/ sprint

90sec rest

E26 PWR

S w/u

-

2x10 sqt

2x30m lunge

2x10 KBS

2x5 goblet sqt w/3sec pause on each rep

-

W2 1RM box sqt

-

3x1 @ 85% of above weight

-

4x10 snatch grip DL

4x10 Snatch grip high pull

-

10min AMRAP

30m farmers carry + 10cal any machine

or

1x Power Snatch @ 40% + 30m heavy farmers carry

*+1x Power snatch each round

ETAC

S w/u

-

BB complex: 4x of each

DL + HC + front rack lunge

3 sets, 2min rest between

-

M.E. Lower

deficit sumo DL

-

3x1 @ 85% above weight

full rest between

-

10x BB step up + 10x heavy KBS + 10cal any machine

5 sets, 1min rest

-

3x max distance farmers carry @ Body weight

full rest between

GPP

foam roll

-

30min moderate pace run/row/ski/bike

-

20min mobility work

E26 PWR

10min foam roll

-

s w/u

-

3x1500m Row/ski + 3min rest

@ 2k + 10sec

or

3x1200m Run + 3min rest

ETAC

Rest

GPP

Rest

E26 PWR

Rest

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 @ 50% + 25% bands

1min rest between

-

25x banded triceps extension + 25x band pull apart

4 sets, full rest between

-

21-15-9

Burpee + KBS @ 23/32kg

FYF

5min light row/bike/ski/run

-

100x sit up

-

20-1 burpee ladder

• after each rung 15x KBS @ 12/23kg

  • IF no KB 20x Mountain climber

-

5 k run

E26 PWR

S w/u

-

10min EMOM

1x Power Clean + 1x Hang clean + 3x PP

-

12x3 BP @ 50% + 25% bands

1min rest

-

21-15-9

burpee + KBS

ETAC

S W/U

-

Every
30sec for 10min

1x Power clean + Hang clean + Push press

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

200x walking OH lunge @ BB

rest as needed

-

6x 30m heavy farmers carry

full rest between

E26 PWR

s w/u

-

1x pwer clean + front sqt + hang clean

every 30sec for 10min

-

12x3 BS @ 50% + 25% bands

1min rest between

-

12x3 DL @ 50% + 25% bands

1min rest between

-

100x lunge

-

8x 30m heavy farmers carry

ETAC

S w/u

-

10k Row/ski/bike @ 2k + 20

-

5min FLR

GPP

S w/u

-

warm up

power clean/ clean grip high pull / trap bar Jump sqt/ snatch

-

8x2 @ 50%

1min rest between

-

3x20 Dl @ 30%

3x20 DL @ 30% off 4” box

-

4x500m Row/ski +1min rest

@ 2k pace

or

4x400m Run @ 1mile pace + 1min rest

E26 PWR

s w/u

-

10x 90/60

row/ski/bike/run

@ 2k+ 8/9sec

-

4x30/30 hollow hold

-

mobility work

ETAC

s w/u

-

10x push up + 10x band pull apart

3 rds

-

M.E. Upper: seated back supported OHP

-

3x1 @ 85% above weight

-

1min max rep DB BP @ 2x 20/35# DB

*any rest during work period DBs must be held in locked out position

3sets, 1min rest between

-

100x dips