GPP

S w/u

-

3x10 FDBR

3x10 LDBR

3x10 REV FLY

-

W2H BP within 6 sets

-

10min EMOM

1x BP @ 75% + 3x explosive push up

-

4x10 heavy DB pull over

4x20 banded triceps extension

-

5min FLR

E26 PWR

S w/u

-

10x KBS eery 30sec for 5min

-

W2 1RM box sqt

-

“ Manion”
400m run +

29x BS @ 85-135#

7 rds for time

-

cool down

ETAC

S w/u

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BS
3 sets, 2min rest between

-

ME lower:

24” Box sqt

-

3x1 @ 85%

-

20x hyper + 10x hip bridge

5rds

-

5x10 sumo chair DL

-

6x 30/30 ski

-

800m sled drag

GPP

S w/u

-

10x sqt + 10x KBS + 5x box jump

3 rounds

-

W2H BS

-

“manion”

400m Run +

29x BS @ 85/135

7 rounds for time

-

cool down

E26 PWR

foam roll

-

s w.u

-

15x 30/90 Row

@ 2k -5/7sec

*during rest 10x KBS

-

10min Kb waiters carry

*change arms and rest as needed

GPP

Foam roll

-

30min easy pace aerobic work

-

20min mobility

ETAC

Rest

60min walk * no weight

E26 PWR

rest

ETAC

S w/u

-

2x 30/30 PP*rest hell style

2min rest

2x 30/30 PP *rest hell style

-

5x5 BP @ 60% + 25% bands

1min rest

-

100x push up + 100x band pull apart

-

10x 30/30 ski for max total distance

GPP

Rest

or

60min walk

FYF

S w/u

-

Single arm DB complex: 6x of each

Devils press + thruster + PP

6 rounds, 3x on each arm

-

3 person team

30min max distance skiErg relay

*100x single arm DB thruster buy in

**M @ 30/50# DB | FE @ 15/30# DB

-

Cool down

E26 PWR

S w/u

-

3x10 FDBR

3x10 LDBR

3x10 Rev fly

-

8x3 BP @ 55% +25% bands

1min rest between

-

10x BB PP + 2min row @ 2k pace

4 sets, 3min rest between

-

3 sets band pull apart to failure

full rest between

ETAC

S w/u

-

10min EMOM

1x Snatch + 1x Hang snatch + 1x OHS

-

5x5 SSB @ 60% + 25% bands

1min rest

-

5x5 DL @ 60% + 25% bands

1min rest

-

10-1 G2S @ 50% BW + box jump @ 24” ladder

*after each run 100m run

*ladder done in kit

E26 PWR

S w/u

-

10x Sqt + 10x KBS + 3x knee jump

3 rounds

-

W2H Hang clean

-

8x3 BS @ 55% + 25% bands

1min rest between

-

8x2 DL @ 55% + 25% bands

1min rest between

-

10x KBS + 5x box jump + 30m trap bar farmers carry @ 135/225

10rounds for time

ETAC

S w/u

-

Keep a 8/16kg KB moving for 10min

-

6x 500m Row/ski/bike/run + 2min rest

@ 2k pace or faster

-

800m sled drag

GPP

S w/u

-

15x sqt + 30m lunge + 8x KBS

3 rds

-

10-1 rack sqt ladder + 100m row/ski/run sprint + 2min rest

*if done on AD = 10cal

-

5x10 RDL
5x10 Single arm row

-

4x30/30 hollow hold

E26 PWR

S w/u

-

keep a light Kb moving for 10min

-

800m sled drag

-

single Kb complex:

60sec round the world +

60sec figure 8 +

60sec box step up +

60sec alt KB Snatch

3 rounds without setting the KB down

-

5x10 KB RDL

-

10-15min easy pace aerobic work

ETAC

S w/u

-

10x dislocate + 10x band pull apart + 10x push up + 15m bear crawl + 15m reverse bear crawl

3-4 rounds, rest as needed

-

M.E. Upper: FB bar dead stop banded BP

3x1 @ 85%

-

5x20 KB piston press

5x10 DB pull over

-

10x dip + 10x band pull apart

10 rounds

GPP

S w/u

-

BB complex: 4x reps of each

DL + BR + HC + FS + PP + BS

4 sets, 1-2min rest between

-

4x 1000m + 4min rest

Row/ski/bike/run

*BikeERG = 2x distance

E26 PWR

S w/u

-

10x push up + 10x band pull apart + 5x pull up

3-4 rounds

W2 1RM BP

-

3x1 @ 85% full rest between

-

10x DB pull over + 10x Dip

5 rounds

-

10x Db curl + 10x dip

5 rounds