ETAC

S W/U

-

10x Sqt + 10x KBS + 5x GS + 10cal any machine

3 rounds

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M.E. lower:

banded Front sqt

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4x4 Zercher sqt

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4x8 Goodmorning

4x8 BB bent row

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8x sets to work to max load 15m trap bar farmers carry

PE

S w/u

-

30m Monster Walk + 10x Banded Bent Row + 8x Cossack Squat (each side)

3 rounds, rest as needed

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M.E. Lower: Sumo DL

Work up to 1 rep mx, then 2-3 reps @ 90%

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3x3 Sumo DL @ 80-85% of Top Single

2 min Rest

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4x8 Stiff Leg KB DL off Deficit

4x10 DB Hip Thrust

Rest 1-2 mins

-

8x 20/10 Row/Ski/Bike

ETAC

S W/U

-

6min EMOM

5x ball slam @ 30# + 10x push up

-

5x5 PP @ 45% + mini red bands

1min rest between

-

12x3 BP @ 45% + 25% bands

*4sets each grip wide, close, reg

1min rest between

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10x KB Snatch + 6x T2B + 10cal AB

5 rounds for time

PE

S w/u

-

Single Arm KB Chain

6 rounds, 3e. side

2x Swing + 2x Clean & Squat +2x Push Press

rest as needed

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4 x 1000m Row/Ski/Bike + 3 min Rest

@ 2k + 5/7

-

3 x 30m DB Waiter Carriers

*each side counts as 1 round

PE

S W/U

-

4x 30/30 Max BW Squat *Rest in seated position 

2 min rest

4x 30/30 Max DB Push Press *Rest in OHP

2 min rest

-

5 rounds; each for time; Rest 1 min 

30 cal Row/Ski + 7x Thrusters 

-

4x Burpees every 30 sec for 10 minutes 

-

20-30 sec Weighted side plank +

M.E. Dead Bugs 

3 rounds 

Hypertrophy

S w/u

-

SSB

2x10 @ 50%

2x7 @ 60%

2x4 @ 70%

-

W2H Bow bar Bench

-

4x4  @ 80%

-

DB OHP 

2x10 

2x8

4x6

2x8

2x10

-

5x5 weighted chin up

-

5min FLR

E26 STR MN

S w/u

-

6x 30m sled push @ increasing weight

-

10x3 BS @ 55% + 25% bands

1min rest between

-

10x3  DL @ 50% + 30% bands

 1min rest between

-

10x SSB Goodmoring + 

10x hyper

5 rounds

-

20x G2S @ 150# for time

ETAC

S w/u

-

10min EMOM

2x Clean + 1x FS

or

2x Snatch + 1x OHS

@ 95-135#

-

5x5 bow bar bs @ 50% + 25% bands

1min rest between

-

5x5 Sumo DL @ 50% + 35% band tension

1min rest between

-

4x15 hyper

4x25 leg curl

-

50x KBS @ 24/32kg + 40x GS + 30x box jump +20x split jump + 200m sled drag @ body wight

PE

S W/U

-

10 x 3 Seated Box Jump 

-

5x5 DL @ 60% + 25% Bands 

1 min rest

-

5x3 BP @ 60% + 25% Bands 

1 min rest

-

5x10-15x Rev Hyper 

-

15 cal + 5x KB DL + 30 m Farmer Carry + 5x Rack Squat 

3 rounds for time 

HYPERTROPHY

S w/u

-

20x (knee jump + box jump)

-

bow bar BS

5x @ 30%
5x @ 50%
4x4 @ 60% *5sec slower on each rep

-

W2H single Sumo DL

5x5 @ 70-75%

-
5x12 hyper

5x10 bb hip bridge

5x10 fat bar curl

ETAC

S w/u

-

20x dislocate

-

100x mace 360

-

3x 2000m + 4min rest

@ 2k + 14sec

*-3/4sec each interval

-

200x triceps push down

-

400m heavy sled drag

PE

S W/U

-

30-50x TGU @ light weight

-

5 x 1500m + 3 min Rest 

@ 2k + 18 **Increase each round if possible 

-

100x Banded Leg Curl 

100x Banded Face Pulls 

Hypertrophy

S w/u

- 

20x dislocate

-

SSB

10x @ 30%

2x5 @ 50%

4x4 @ 60% *3-5sec lower on each rep

-

4x 6-1 pull up ladder

-

10x 90/60 Row/ski

@ 2k + 6-8sec

-

100x band pul through

100x band face pulls 

-

800m sled drag

E26 STR MN

S w/u

-

20x dislocate

-

M.E. Upper: deadstop FB bench from 1board 

-

4x6 wide grip FB BP

-

20x rolling DB press + 10x push up + 10x heavy band pull apart 

4 sets, 1min rest

-

4x8 Pendley row 

-

5x 100m ski sprint

fulll rest between

ETAC

S w/u

-

DB Complex; 6x of each

LDBR + FDBR + Curl + Man maker

3 sets @ increasing weight

-

M.E. Upper: 

Bench Press

-

4x3 BP wide/close

wide = fail on chest

close = fail on lockout

-

6x 30m heavy DB bear crawl

-

5min FLR

*20x burpee penalty per drop

Hypertrophy

S w/u

-

20x dislocates

-

5x inch worm + 5x pull up + 10x LDBR

4 rounds

-

BS 

5x @ 30%

5x @ 50%

5x @ 60 %

3x5 @ 70%

-

W2H 2x BP

-

10x10 BP @  + 5-10# from last week if all sets and reps completed 

-

150x triceps push down

150x band pull apart

150x face pull

E26 STR MN

 S w/u

-

30min empty sled walk

-

100x banded leg curl

100x banded good morning

ETAC

S w/u

-

800m sled drag

-

15min TGU practice

*adjust weight accordingly

-

15x 30/90 Row/ski @ 2k -7sec

-

100x push up

100x leg curl

100x face pull

PE

S W/U

-

5x Inchworm + Down Dog + 3x Scap Push up 

10x Hollow Hold Lat Pull down 

10x Tuck Pull through 

3 rounds 

-

M.E. Upper: Floor Press 

-

3x5 Floor Press @ 75-80% of Top Single 

2 min rest

-

4x 10-15 DB Row 

4x 10-20 Lying Tricep Extension

-

20-30 sec Weighted Plank + 10-12x KB Side Bend 

3 rounds  

Hypertrophy

S w/u

-

400m sled drag

-

3x5 (5x RDL + 5x BS + 5x Goodmorning ) @ BB

-

W2H belt sqt sumo DL w/135 on belt sqt

-

W2H chamber sqt bar

-

10x10 @ 60%

2min rest between

-

4x15 Rev hyper

-

8x 20/10 tabata sk