PWR

S W/U

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300m sled drag

** large classes; 2 per sled, split the meters

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4x 1250m row/ski @2k+8-10

**2min rest between

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superset:

2-4-6-8-10 pushup

5-4-3-2-1- pullups

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5 min accumulation: Front Leaning Rest

Seminar Prep

S w/u

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100x mace 360

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2x 30m single arm Overhead lunge @ 10-20#

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10x KB high pull + 1min row @ 2k -2

3 sets, 2min rest between

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10x BP @ 50% + 1min ski @ 2k-2

3 sets, 2min rest between

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100x triceps push down

100x banded leg curl

E26 STR MN

 S w/u

-

400m sled drag

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100x mace 360

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10x 30/90 Row

*during rest 10x push up

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100x box step up 

100x leg curl

100x triceps push down

Hypertrophy

S w/u

-

20x dislocates

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2x 30/30 PP

2min rest

2x 30/30 PP

*Rest during 30/30 in OH hold

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W2H PP within 5 sets-

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

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4x12 fat bar curl

4x12 Dipl

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100x triceps push down

ETAC

S w/u

-

800m sled drag

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3x 2000m Row/ski + 4min rest

start @ 2k + 16sec and -3sec each interval

Row: R22/24/26

Ski: R42/44/46

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100x push up

100x leg curl

PWR

S W/U

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2 Rounds:

30m duck walks

15sec squat sit

30m walking lunge

15KB goblet squat

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work to heavy:

back squat:80%+

* in 5-6 sets; rest 3-5 min between sets

reduce weight to 50-60%

max effort back squat (up to 20 reps)

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3 round super-set

10 bulgarian split squat

15 reverse hyper

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50 frog pumps

Seminar Prep

S w/u

-

burgener snatch warm up @ PVC

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1x DBL KB complex every 30sec for 10min

Clean + Rack sqt + PP

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W2H BS

2x BS @ 80% + 10x heavy KBS

5 sets, 3min rest between

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4x10 BB lunge

4x10 hyper

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6x30/30 row/ski/bike

E26 STR MN

S W/U

-

10x 30m farmers carry

*start light and work up to Medium load

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M.E. Lower: Bow bar box sqt with red bands

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5x1 @ 85-90%

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400m Yoke carry + 

400m sled pull 

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3x12 hyper

Hypertrophy

S w/u

-

800m sled drag

2x 30m lunge + SLDL

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Warm up DL to 80% 5 sets

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10min EMOM

1x DL @ 80% + 2x box jump

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Chamber bar sqt

30x @ 40% +10

20x @ 50% +10

4x15 @ 60% +10

2-3min rest between sets

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4x15 Rev hyper

4x8 RDL

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100x seated leg curl

ETAC

S W/U

-

20x lunge + 10x KBS + 10cal AB

3 rounds

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M.E. lower:

DL off 4” blocks

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4x1 85% +

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4x8 Goodmorning

4x10 weighted Bulgarian split sqt 

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8min AMRAP

5x tire flip +

10cal AB +

15x KBS @ 16/24kg

PWR

S W/U

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3 Rounds:

15 Dislocates

10 KB RDL

10 KB PP

10 side squats; each leg

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6-5-4-3-2-1

barbell complex:

• deadlift

• bent row

• hang clean

• front squat

• push press

• back squat

*rest 2 min and add weight after each set; keep working to get to a heavy

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7 min AMRAP

7 Burpee Box-over

7 Cal Row/Ski

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

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8x2  axel bar PP @ 40% + mini red bands

1min rest between

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12x3 BP @ 45% + 25% bands

*alt grip every 4 sets - close, wide, reg

1min rest between

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10x dip + 20x band pull apart

5 rounds

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5min AMRAP

single arm KB PP @ 24kg

*each time the KB switches hands 7x push ups must be completed

ETAC

S W/U

-

Db complex: 5x C&P + 15m bear crawl + 5x man maker

3 sets

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5x sumo DL @ (55% + 25% bands ) + 1min hard row

3 sets, 2min rest between

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5x PP @ (50% + mini red bands) + 1min Burpee pull up

3 sets, 2min rest between

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200x banded triceps push down

200x banded leg curl

Seminar Prep

S w/u

-

15min TGU practice

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30min AB or AD for max total cal

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5x10 leg raise

E26 STR MN

S w/u

-

single arm KB complex: after each movement 30m suitcase carry

1.KBS

2. KBS (alt arm)

3.rack sqt

4.rack sqt (alt side)

2 full sets of complex

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10x3 BS @ 50% + 25% bands

1min rest

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10x3 DL @ 60% + 25% bands

1min rest

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10min AMRAP

1x G2S @ 100/150# + 30m husafell stone carry

*+1x G2S each round

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100x leg curl

Hypertrophy

S w/u

-

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

3 rounds

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W2H BP

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5x3 @ 80%

After each set 10x mace 360

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10x10 seated DB OHP 

1-2min rest between

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200x banded triceps push down

ETAC

S w/u

-

DBL KB complex:

5x swing +

5x snatch + 5x swing + 5x Clean + 5x rack sqt + 5x PP

3 sets, rest 1-2min 

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8x3 BS @ 55 % + 25% bands

1min rest between

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8x3 BP @ 50% + 25% bands

1min rest

*alt grip every 3sets close, wide, reg

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3x1min light hyper

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

3 rounds

PWR

S W/U

-

3 Rounds:

• 30m lunges

• 10 banded hollow hold lat pull down

• 10 ring rows

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30min row/bike/ski (RPE 5-6)

** every 5 minutes perform

15 squats

10 V-ups

5 pull-ups

Seminar Prep

5min row on high DF

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5min EMOM

5x KBS + 5x head cutter

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15min to Work to heavy DL

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4x8 heavy BB RDL (start @ 50% DL 1RM and adjust weight as needed)

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“Big Balls”

50% BW in cal on AB

*every 1min 1x G2S @ 50% BW

20min time cap

E26 STR MN

S w/u

-

400m sled drag

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30min easy pace bikeErg

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100x reps of each

1. banded triceps push down

2. face pull

3. leg curl