GPP

S w/u

-

3x5 Inchworm + Push-up 

3x8 Banded OHP

3x6/side KB Windmill 

-

Warm-up OHP 

4x6 @ 80% (RPE 8) + 2 min Rest

-

DB Hammer Curls 4x8

Bench Dips 4xAMRAP

Rest 30-60s

-

10 Devils Press

20 DB FS 

30s Sprint on Ski/Row

4 rounds for time 

ETAC

S w/u

-

10x sqt @ BB +

10x Goodmorning @ BB + 

10x KBS 

4 sets

-

8x3 Back sqt  @ 50% 

1min rest between

-

8x3 DL @ 50% 

1min rest

-

2000m Row for time

-

10min foam roll 

GPP

S w/u

-

3x6 DB RDL (Light) 

3x5 DB Bent-Over Row (Light) 

3x10/side Dead Bugs

-

Pull-up Progression 3x100%

-

Deadlift 

Warm up, then 4x6 @ 80%

2-3 min rest between

-

Heel Elev. GS 4x12

DB Alt. Rev Lunge 4x8/side

-

Straight leg Bridge 3x8

Side Plank 3x30s/side

ETAC

60min recovery walk with 30-50# pack

GPP

S w/u

-

10x Sqt + 10x Banded Pull Apart + 5x Push-up 

2 rounds 

-

Single Arm KB Complex:

10x Swing + 8x Clean + 6x Snatch + 4x Windmill + 2x TGU 

4 rounds (2 each arm) 

-

10 x 90/60 Row/Ski/Bike 

@ 2k + 7-8

-

DBL KB Carry Complex:

Overhear 30m + 

Front Rack 30m +

Suitcase 30m +

30-60s Rest

3 rounds

ETAC

S w/u

-

10-1 push up ladder

-

warm up Push press to 50%

-

10x PP @ 50% 1RM + 2min burpee + 2min rest

3 sets

-

warm up Bench press to 50%

-

10x BP @ 50% + 2min  @ 2k pace + 2min rest

3 sets

-

5 min FLR 

• 10x Burpee per drop penalty 

GPP

S w/u

-

20x Dislocates

-

8 Scap Push-ups + 8 Scap Pull-ups + 10 Banded Pull Aparts

3 rounds

-

Pull-up Progression 4x50%

-

Bench Press 

4x6 @ 80% 

2 min Rest 

-

Rear Delt Flys 3x15

Inverted Row (1s Pause) 3x12 

-

30 cal Row/Ski

10x Man Makers @ 20/40 #

20 cal Row/Ski

10x FSPP @ 20/40 #

10 Cal Row/Ski 

10x Burpees 

For Time

ETAC

S w/u

-

30min empty sled drag

-

15min foam roll

GPP

S w/u

-

20/side Lateral Band Walks + 8/side Cossack Squat + 10sec. Hollow Body Rock

3 rounds

-

Pull-up Progression 5x75%

-

Warm-up Back Squat 

- 

Back Squat 

4x6 @ 80%

2-3 min Rest 

-

Banded Hamstring Curl 4x20 

Toe Elevated DB RDL 4x12

-

Glute Bridge (2s Pause) 3x12

DB Alt Box Step-up 3x10/side

Low-to-High Plank 3x45sec

ETAC

S W/U

-

3x10 sqt ( BS, FS, OHS)

*After each set 60m suitcase carry each arm

M @ 24kg

F @ 16kg

-

Work to 1x DL @ 80% 1RM within 5 sets

-

4x10 RDL @ 30% DL 1RM

-

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

4 sets

-

100x seated band hamstring curl

-

10min conversation pace row/ski/bike

ETAC

W/U

-

20x dislocate

-

5x blackburn rotation +

10x push up + 15x band pull apart

4 rounds

-

5x5 PP @ 50% + red bands

1min rest

-

10x3 @ BP @ 55% + 25% bands

1min rest 

*5 sets grip on weakness 5 sets reg grip)

-

50x sit up + 10x pull up + 20x Alt KB C&P + 30x Burpee + 40x gorilla row + 50x sit up 

for time 

GPP

S w/u

-

5 min Row/Ski/Bike @ easy pace

-

10x Squat + 10x Box Jump + 10x Mace 360 (each side)

2 rounds

-

DBL KB Complex:

6x KBS + 6x GS + 6x PP + 6x FSPP

3 rounds

-

8x DB Push Press @ 20/40# + 1 min Ski

3 rounds, 1 min Rest

-

60s Max Single Arm DB Chest Press (30s per arm) + 1 min Row

3 rounds, 1 min rest

-

30s FLR +

7x Push-up +

30s Side Plank Right +

7x Push-up +

30s Side Plank Left +

7x Push-up +

10x V-ups

Etac

-

10x KBS + 5x GS + 5x box jump

5 rounds

-

8x3 SSB @ 60% + 25% bands

1min rest between

-

12x3 DL @ 50% + 25% bands 

-

4x8 RDL

-

35cal AB +

30-20-10 (KBS + Box Jump reps of each)

+ 35cal AB

for time

GPP

S w/u

-

3x5 Inchworm + Push-up 

3x8 Banded OHP

3x6/side KB Windmill 

-

Warm-up OHP 

4x6 @ 75% (RPE 8) + 2 min Rest

-

DB Hammer Curls 4x8

Bench Dips 4xAMRAP

Rest 30-60s

-

2 x 4 min AMRAP

3 Burpees

6 Push-ups

9 BW Squats

Rest 1 min Between 

GPP

S w/u

-

3x6 DB RDL (Light) 

3x6 DB Bent-Over Row (Light) 

3x10/side Dead Bugs 

-

Pull-up Progression 4x50%

-

Warm-up Deadlift 

-

Deadlift

4x6 @ 75% + 2 min Rest

-

Heel Elev. GS 4x12

DB Alt. Rev Lunge 4x8/side

-

Straight Leg Bridge 3x8

Side Plank 3 x 30 sec/side

ETAC

S w/u

-

30min light sled drag

-

3x1000m row/ski + 3min rest

@ 2k + 2/4sec

GPP

S w/u

-

5 min Row/Ski/Bike @ easy pace 

-

5, 10, 15, 20, 15, 10, 5 KBS 

*After each complete 1x TGU on both sides 

-

3 x 1000m Row/Ski + 3 min Rest @ 2k + 18 

-

4 x 30m Weighted Farmer Carries 

-

4x 20-30 sec Weighted Plank

ETAC

S w/u

-

30x light TGU warm up

-

M.E. Upper: 

Strict press from pins at eye level 

-

3x3 @ 80-85%

-

4x10 Rolling DB press

4x8 fat grip crl

-

4x 30/30 hang snatch high pull for max total reps

M@ 95#

F @ 65#

-

4x30/30 hollow hold

GPP

S w/u

-

20x Dislocates

-

8 Scap Push-ups + 8 Scap Pull-ups + 10 Banded Pull Aparts

3 rounds

-

Pull-up Progression 6x50%

-

Warm-up Bench Press

-

Bench Press 

4x6 @ 75% 

2 min Rest 

-

Rear Delt Flys 3x15

Inverted Row (1s Pause) 3x12 

-

5-10 min Row/Ski/Bike @ easy pace

ETAC

S w/u

-

30min Row/Ski 

for max total meters

-

15min light sled walk cool down