Hypertrophy

S w/u

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3 sets @ increasing weight

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Warm up Trap bar  DL to 80% within 5 sets

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10min EMOM

1x trap bar DL @ 80%

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BS 

30x @ 40%

20x @ 50%

4x15 @ 60%

2-3min rest between sets

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4x15 Rev hyper

4x8 T-bar row

ETAC

S w/u

-

800m sled pull

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50x TGU @ 15-25#

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Row or ski

1250m @ 2k pace

5min rest

500m @ faster than 2k pace

3min rest

250m @ faster than 2k pace

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100x banded triceps push down

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5x5 strict T2B

PWR

S W/U

-

3 Rounds:

10 KB swing

10 KB around the world (each direction)

10 KB figure 8 (each direction)

10 KB halo (each direction)

**rest as needed

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30 slam-ball clean to over shoulder

150m sprint with ball

30 slam-ball slams

150m sprint with ball

30 slam-ball thrusters

150m sprint with ball

** ball weight 30/20

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5-10 minute (depending on time)

**carry various style; vary the style

PWR

S W/U

-

3 Rounds:

28sec single-leg balance (each leg)

14 side squats (L+R=2)

7 jump squats

** rest

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800-700-600-500-400-300-200 row/ski sprints

** work rest 1:1

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4x superset

15 light weight reverse hyper

60 sec light weight death march

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Seminar Prep

10min strapless row

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5x man-maker + 10x KBS + 30m bear crawl

4 rounds

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3x 1000m Row + 5min Rest

@ 2k + 3sec

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4x12 hyper

4x 30/30 hollow hold

E26 STR MN

S w/u

-

10-1 ladder 

Push up + DB PP

-

M.E. Upper: Incline BP

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5x1 BP @ 80-85%

1min rest between

-

3x10 Single arm kneeling KB OHP

3x12 skull crusher

-

5min Ring FLR

Hypertrophy

S w/u

- 

20x dislocate

-

5x 5-1 pull up ladder

-

100x band good morning

100x band face pulls 

-

30min bikeErg @ easy pace

ETAC

S w/u

-

10-1 push up + mace 360 ladder

-

M.E. Upper: 

close grip dead stop BP 

-

3x3 BP @ 80-85% 

-

5x (5-1) pull up ladder

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100x push up 

-

4x30/30 hollow hold

Seminar Prep

S w/u

-

20x dislocate

-

1x DL + HC + PP or Jerk

every 30sec for 10min

-

10x 250m Row + 2min rest

Start @ 2k -4sec and increase speed each round if able

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10min various carries

E26 STR MN

 S w/u

-

400m sled drag

-

100x mace 360

-

12min KB Complex@ 24kg: 1min each station

1. around the world

2. figure 8

3. alt snatch

4. step up

*complete  3 full rounds without setting KB down

-

800m sled drag

Hypertrophy

S w/u

-

20x dislocates

-

10x push up + 30m bear crawl + 10x ball slam 

3 rounds

-

W2H BP-

10x10 BP @ 50% 1RM + 5-10# if all sets and reps completed last week

-

5min max rep cross body hammer curl

-

100x banded face pull 

100x triceps push down

ETAC

S w/u

-

30min max distance Row/ski/bike/run

*Row use R22

*ski use R42/44

-

10x band face pull + 10x triceps push down 

10 rounds

-

800m sled drag

PWR

S W/U

-

2 Rounds

10 shoulder rotation each direction

10 KBS

10 Dislocates

4 Crawl out to push-up

-

Warm-up bench press to 80% 4-5 sets

-

10 EMOM

2 bench press @ 75-80%

2 shuffle push-up

3 push-up

-

10-8-6-4-2 pull-ups

**250m Ski @ 2K after each set

-

4x 60/15 Sec Front Leaning Rest

PWR

S W/U

-

3 Rounds

10x air squat

8x broad jump

6x walking lunge (L+R=1)

-

4x 5 one-and-half Front Squats

@ 70-75% 2-3 min rest

-

4x super-set

10 weighted box step-ups

10 RDL

** Rest 1 min; Use same weight

-

50 banded leg curl

** each leg

Seminar Prep

S w/u

-

PVC burgener santch warm up

-

14x single arm KB snatch (7x each side) + 1min hard Row

3 sets, 2min rest between

-

5min rest

-

4x BS @ 80% + 1min hard AB

3 sets, 3min rest between

-

6x 30/120 Row for max total meters

*+20/30 on DF

E26 STR MN

S W/U

-

10x 30m yoke carry

*start light and work up to Medium load

-

M.E. Lower: Rack pull from below the knee

-

5x1 heavy rack pull

-

4x12 Hyper

4x10 single arm DB row

-

6x60m sled pull holding husafell stone

Hypertrophy

S w/u

-

1x PC + HC + FS 

Every 30sec for 10min

-

Warm up Sumo DL to 80% 5 sets

-

10min EMOM

1x Sumo DL @ 80% + 2x knee jump

-

SSB

30x @ 40%

20x @ 50%

4x15 @ 60%

2-3min rest between sets

-

4x15 Rev hyper

-

100x seated leg curl

ETAC

S W/U

-

3x10 sqt

3x5 GS

3x5 Tuck jump

3x10 KBS

-

M.E. lower:

Bow bar BS

-

5x1 % 80-85%

1min rest between

-

4x8 heavy RDL

4x15 hyper

-

4x30/30 split jump

2min rest

4x30/30 frog hop

Hypertrophy

60min easy pace bike

ETAC

S W/U

-

3x10 sqt

3x10 KBS

3x10 push up

3x10 DB PP

-

5x sumo DL @ (50% + 25% bands ) + 2min row @ 2k pace

3 sets, 2min rest between

-

5x PP @ (50% + mini red bands) + 2min ski @ 2k pace

3 sets, 2min rest between

-

200x banded triceps push down

200x banded leg curl

-

4x 30/30 hollow hold