Hypertrophy

S w/u

-

15x push up + 10x band pull apart + 5x hollow hold banded front raise

3 rounds

-

W2H BP

-

5x3 @ 80%

After each set 10x mace 360

-

10x10 seated DB OHP 

1-2min rest between

-

200x banded triceps push down

Seminar prep

5min row on high DF

-

15x sqt + 10x push up + 5x pull up

3 rounds

-

Checkpoint row

1250m

*first 1000m @ T2k-2k pace

*last 250m max effort

-

300cal assault Bike for time

*every 3min on a running clock 3x G2S @ 50% BW

**FE = 215cal

-

5min FLR

*25cal penalty per drop

ETAC

S w/u

-

10min EMOM

2x Power clean + 2x knee jump

start @ light and increase weight accordingly 

-

10x3 BS @ 50 % + 25% bands

1min rest between

-

10x3 BP @ 45% + 25% bands

1min rest

*alt grip every 3sets close, wide, reg

-

“Those Buprees suck”10x pull up

20x KBS @ 16/24kg

30x box jump

40x push up

50x sit up

60x burpee

10x pull up

for time

PWR

S W/U

-

400m sled drag - light

-

5000m Row/Ski

**E3MOM perform 4 plate G2OH and 3 plate squats

-

3 x 30 reps Banded Glute Bridge

Hypertrophy

S w/u

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3 sets @ increasing weight

-

Warm up deficit DL to 80% 5 sets

-

10min EMOM

2x DL @ 75% off 4” deficit 

-

BS 

30x @ 35%

20x @ 45%

4x15 @ 55%

2-3min rest between sets

-

4x15 Rev hyper

4x8 T-bar row

-

100x sit up

Seminar prep

15min TGU practice @ light KB/DB

-

4x2000m row + 3min rest

1.       2k +16sec R22

2.       2k +14 R24

3.       2k +11 R26

2k +9 R28+

ETAC

S w/u

-

3x 1000m row/ski + 5min rest

*These are continuous 1000m reps, with rate changes at 500m, 250m, 250m. Reps start at 2k + 4/6sec to start. Increase pace at least -2/-3 seconds with each rate

increase.

Row R 26/28/30+

Ski 44/46/48+

-

800m sled pull

-

100x band face pulls

100x band good morning

PWR

S W/U

-

3 Rounds

10 dislocates

10 prison squats

10 KB high pulls

-

10 EMOM

1 Power Clean

2 Hang Power Clean

3 Push Press

-

5 Rounds

1 min kettlebell snatch

1 min G2S med ball

1 min burpees

1 min rest

-

50 banded face pulls

50 banded bicep curls

50 banded triceps pull down

Hypertrophy

S w/u

- 

20x dislocate

-

15x 30/90 Row/ski/bike

@ 2k -7sec

*during rest 10x KBS @ 24kg

-

3x 5-1 pull up ladder

-

100x band good morning

100x band face pulls

Seminar prep

S w/u

-

1x Power clean + Hang clean + FS

Every 30sec for 10min

-

3x 1250m Row + 4min rest

*start @ 2k +3/4sec and increase pace each round

-

10min cool down of various carries @ different weights

ETAC

S w/u

-

3x5 man maker @ increasing weight

-

3x5 Burpee pull up

-

M.E. Upper: 

Incline BP 

-

3x6 Floor press 

-

4x30/30 hang snatch grip high pull

-

10-2 evens only DBL KB clean ladder @ 2x 16/24kg

after each rung 30m KB bear crawl 

PWR

S W/U

-

30 turkish get-up

-

5x 750m Row/ski @ 2K +2/3

4 min rest between

**increase speed each round if possible

-

4 30-/30 hollow hold

Hypertrophy

S w/u

-

20x dislocates

-

10-1 push up ladder

*10x mace 360 after each set

-

W2H BP-

10x10 BP @ 50% 1RM

-

4x8 Pull up

4x8 cross body curl

-

4x 30/30 hollow hold

seminar prep

S w/u

-

6min EMOM

5x RDL + 5x KBS + 5x GS

-

10x Clean high pull @ 60% + 2min row @ 2k pace + 2min rest

3 sets

-

10x PP @ 50% 1RM + 2min ECHO Bike @ 85% MHR + 2min rest

3 sets

-

4x 500m row @ 2k pace + 2min rest

*open rate

** increase speed each round if possible

ETAC

S w/u

-

3x 60/120 @ 2kpace /2k + 2sec

4min rest

repeat for 4x total interval blocks

*increase DF +20/+30 or more.

Row R24

Ski R44

-

150x banded triceps push down

150x banded leg curl

-

30min light sled drag

PWR

S W/U

-

3 rounds

20 sec each with bands:

pull apart

bent row

hollow hold pull-down

-

4x 5 bench press @ 70-75%

**2-3 min rest between sets

-

4x super-set

10 gorilla row (L + R = 1)

5 plyo-push-up

** 30 sec rest between sets

-

4x 60/60 farmer carry

Hypertrophy

S w/u

-

15x sqt + 10x KBS + 5x GS + 5x Box jump

3 rounds

-

Warm up deficit DL to 80% 5 sets

-

10min EMOM

1x DL @ 80% off 4” deficit 

-

BS 

30x @ 30%

20x @ 40%

4x15 @ 50%

2-3min rest between sets

-

3x15 Rev hyper

-

100x seated leg curl

Seminar prep

S w/u

-

10min EMOM

1x Power clean + hang clean + Front sqt

-

W2H DL

-

3x DL @ 80% + 10x Heavy KBS

5 sets, 3min rest between

-

4x20 heavy BB lunge (10x each leg)

-

5x 250m Row @ faster than 2k pace + 1min rest

ETAC

S W/U

-

1x Power clean + Hang clean + FS

every 30sec for 10min

-

M.E. lower:

Front sqt

-

3x1 FS @ 85-90%

-

4x8 RDL @ 50-60%

4x10 front rack Bulgarian split sqt @ BB or more

-

3x5 Chest to bar pull up with 3-5sec lower

-

8x 20/10 burpee

PWR

S W/U

-

2 rounds: single-arm: 8 KBS + 6 KB Clean + 4 KB PP

-

12 EMOM

2 deadlift @ 75%-80% + 3 box jump

-

3x super-set

6x barbell RDL @ 30-40%

10 reverse hyper

-

5 min

5 KB squat jumps

5 pull-up