ETAC

s w/u

-

40min run/row/ski/bike/swim

@ 60-70% MHR

GPP

s w/u

-

50x TGU @ light wight

-

15x 30/90

run/row/ski/bike

*during rest 10x kbs

-

3x10 ab roll out

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%

-

SNATCH GRIP DL

5X10 SNATCH GRIP BENT OVER ROW

-

10X KBS EVERY 30SEC FOR 5MIN

@ 23/32KG

ETAC

s w/u

-

15x sqt + 10x kbs + 20x lunge

3 rds

-

ME lower: box sqt

-

3x1@ 85%

-

5x10 snatch grip DL

5x10 snatch grip bent row

-

400m sled drag

GPP

s w/u

-

BB complex:

1x power clean + 3x hang clean + 1x FS

6 sets, 2min rest

-

W2H 2rep box sqt

-

3x box sqt @ 80% + 10x heavy KBS

6 sets, 3min rest

-

5x10 good morning

-

30sec box jump + 1min step up + 30 sec rest

4 rounds

ETAC

rest

GPP

foam roll

-

30min row/ski/bike/run/swim

@ 60-70% Max heart rate

-

20min mobility work

E26 PWR

foam roll

-

s w/u

-

6x 500m row/ski + 2min rest

@ 2k pace

or

6x 400m run + 2min rest

@ 1mile pace

-

20min walk cool down

GPP

rest

ETAC

s w/u

-

10-1 push up ladder

*after each rung 3/5x pull up

-

5x5 BP @ 55% + 25% bands

1min rest between

-

10x burpee + 400m run

4 rounds for time

-

5x 30/30 hollow hold

E26 PWR

Rest

E26 PWR

s w/u

-

10min EMOM

BB complex:

1x power clean + 1x hang clean + 3x PP

-

10x3 BP @ 55% + 25% bands

1min rest between

-

15min AMRAP

12x SA DB snatch (6x each arm) +

8x box jump +

4x burpee

-

100x sit up

ETAC

s w/u

-

10min EMOM:

2x Power clean + 4x hang clean

-

5x5 BS @ 55% + 25% bands

1min rest between

-

5x5 DL @ 55% + 25% bands

1min rest

-

500m row/ski +

15x box jump 20/24” +

10x KBS @ 23/32kg

6 rounds for time

*can sub row/ski with 400m run

FYF

5 min light run

-

3x20 sqt

3x10 jump sqt

4x5 tuck jump

-

Buy in: 100x sit up

20x split jump +30m bear crawl

5rds

+

20x frog hop + 30m bear crawl

4rds
+

20x burpee + 30m bear crawl
2rds

+
1 mile run

GPP

s w/u

-

warm up power clean/clean grip high pull/ trap bar jump sqt/ snatch

-

8x2 @ 55%

1min rest between

-

10x 30/90 Row/ski/run

*during rest 10x heavy KBS

-

4x 30m heavy farmers carry

ETAC

S w/u

-

3x3 knee jump

3x8 heavy KBS

-

8x5 power clean @ 50%

1-2min rest between

-

row/ski/bike/run

6x 30/30

4min rest

6x 30/30

4min rest

6x 30/30

E26 PWR

s w/u

-

1x power clean + front sqt + hang clean

every 30sec for 10min

-

10x3 BS @ 55% + 25% bands

1min rest between

-

10x3 Dl @ 55% + 25% bands

1min rest between

-

10x KBS + 10sec rest

10 rounds

-

30-20-10

box jump + cal any machine

E26 PWR

s w/u

-

15x 30/90 Row/ski/bike/run

*during rest 10x KBS

-

400m sled drag

GPP

s w/u

-

20x dislocate

-

10min EMOM

BB complex:

1x Power clean + 2x Hang clean + 2x PP or jerk

-

W2H double Push press or jerk

-

3x PP @ 70% + 100min row/ski/run sprint

7 sets, 3min rest between

-

100x band pull apart

100x banded triceps pull down

ETAC

S w/u

-

10x push up + 10x band pull apart

3 rds

-

M.E. upper: Incline BP

-

3x1 @ 85% of above weight

-

10x OHP @ 2x 20/30# DB or more +

10x band pull apart

10x banded triceps extension

10rds

-

5x5 weighted pull up