ETAC

60min row/ski @ 2k + 20/22sec

ETAC

S w/u

-

3/5x pull up + 10x push up + 15x band pull apart + 15x band triceps push down

4 rounds

-

M.E. Upper: 

2-board BP w/red bands

-

4x12 BP @ 50%

(6x weak grip + 6x comp grip)

-

5x5 weighted pull up

5x8 JM press

-

3x50 banded triceps push down

3x50 banded face pulll

GPP

5 min Row/Ski/Bike @ easy pace

-

4x30/30 BW Squat

-

3x6/side Windmill @ 16/32kg

-

10 x 90/60 Row/Ski/Bike

@ 2k + 7/8

-

DBL KB Complex:

Overhead 30m + Front Rack 30m + Suitcase 30m

3 rounds

GPP

S w/u

-

12x T-Spine Rotation (6/6)

8x Banded Face Pull w/ Ext

12x Pallof Press w/ Band (6/6)

2-3 rounds

-

Pull-up Progression 4x25%

-

Warm up Bench Press 

3x5 @ 75%

2-3 min rest

-

BB/DB Curls 3x10 

DB OH Tricep Ext 3x10

Plank Pull Through 4x6/side

-

30s Row/Ski Sprint

15 KBS

12 KB Snatches (6/6)

9 Push-ups

4 rounds for time

ETAC

S w/u

-

100x light weight TGU

-

3x 2000m Row + 4min rest

@ 2k + 8/10sec

-

4x30/30 body saw

-

100x band pull through

GPP

S w/u

-

30m Slow Bear Crawl + 5x Inchworm + 15x BW Squat 

2-3 rounds 

-

Pull-up Progression @ 3 x 75% 

-

Warm-up Back Squat

3x5 @ 75% 

2-3 min rest

-

KB Front Rack Squat 3x12

KB Sumo Stiff Leg DL 3x15

Superman (1s Hold) 3x10

-

DB Good Mornings 3x15

DB Overhead Sit-up 3x10-20 

ETAC

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

7x3 Power Clean

@ 60-70%

-

M.E. lower:

3RM Front sqt

-

4x2 Front Squat @ 85% of 3RM

-

4x12 Belt sqt

4x10 hyper

4x8 Good morning

-

3x1min Death march farmers carry

GPP

5 min Row/Ski/Bike @ easy pace

-

30m SLOW bear crawl +

15 BW Squat +

12 KB Snatches (6/6) +

9 Push-up

4 rounds

-

30 min Row/Ski @ 2k +18

-

20-30s Hollow Hold + 30m KB Farmer Carry

3 rounds

ETAC

S W/U

-

20x dislocate

-

5x5 PP @ 45% + red bands

1min rest

-

5x5 PP @ 65%

1min rest

-

DB complex: 

10x devils press +

8x PP +

6x renegade row +

4x box jump

4 rounds for time

M@ 30#

F @ 20#

-

100x banded triceps push down

100x band face pull

ETAC

S w/u

-

5x DBL KBS + 5x DBL KB Clean + 30m Rack hold carry 

5 sets, 1min rest

-

5x5 BS @ 50% + 35% band tension

1min rest

-

5x5 Sumo DL @ 50% + 25% band tension

1min rest 

-

5x G2S @ 50% BW + 10x spilt jump + 50x death march steps

4 rounds

-

100x banded leg curl

GPP

S w/u

-

3x5 Inchworm + Push-up 

3x8 Banded OHP

3x6/side KB Windmill 

-

Warm-up OHP 

3x6 @ 70% (Wk1 weight)

2-3 min rest

-

DB Hammer Curls 3x8

Bench Dips 3xAMRAP

Rest 30-60s

-

3 x 3 min AMRAP

12x DB DL +

8x Push-up + Renegade Row

Rest 1 min between rounds

@ M: 30-50# F: 15-35#

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 3x6 @ 70%

2-3 min rest between

-

Heel Elev. GS 3x12

DB Alt. Rev Lunge 3x8/side

-

Straight leg Bridge 2x8

Side Plank 2x30s/side

ETAC

S w/u

-

100x TGU @ 10-25#

*50x each side

-

5x (5-1) pull up ladder

-

6x 500m Row/ski + 2min rest

@ 2k pace & Rate

-

100x band upright row

GPP

S w/u

-

5 min Row/Ski/Bike @ easy pace

-

10x Banded Pull Aparts + 5x Banded Dislocates + 5x Banded OHS 

3 rounds

-

3x5 KB TGU @ light/moderate weight

-

3 x 1000m Row/Ski + 5 min Rest 

@ 2k +2/3 seconds 

*Increase each round if possible

-

3x30m Suitcase Carry (e.side)

ETAC

S w/u

-

3/5x pull up + 10x push up + 15x band pull apart + 15x band triceps push down

4 rounds

-

M.E. Upper: 

3-board BP w/red bands

-

4x12 BP @ 50%

(6x weak grip + 6x comp grip)

-

10x dip + 5x pull up

5 rounds

-

10x gorilla row +

30m DB bear crawl + 250m ski + 2min rest

3 rounds

GPP

S w/u

-

20x Dislocates

-

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

3 rounds

-

Pull-up Progression 4x25%

-

Bench Press 

3x6 @ 70% 

2 min Rest 

-

Rear Delt Flys 3x15

Inverted Row (1s Pause) 3x12 

-

10 min AMRAP

12x Box Jumps

10x DB Push Press

M @ 35-50# F @ 20-35#

ETAC

S w/u

-

400m sled drag

-

Keep a KB moving for 10min

-

15x 30/90 Row/ski/bike

Row/ski @ 2k -5

*during rest 10x push up

-

10-1 T2B ladder

*after each set 30m suitcase carry

ETAC

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

10x KBS + 5x Box jump 

4 rounds

-

M.E. lower:

Back squat

-

12x belt sqt @ 50% BS 1RM + 50x Death march steps

4 sets, 2min rest

-

4x10 hyper

4x10 BB lunge (each leg)

-

100x band pull throughs

ETAC

S W/U

-

20x dislocate

-

5x (1-5) pull up ladder

-

work to heavy 2x man maker

-

10-1 man maker ladder

*after each run 30m DB bear crawl 

M @ 2x 35# DB

F @ 2x 25# DB

-

4x 30/30 

bicycle situp /FLR

GPP

S w/u

-

5 min Row/Ski/Bike @ Easy Pace

-

30m Lateral Band Walk + 10x Banded Pull Apart + 5x Box Jump

2 rounds

-

KB Complex

10x Swing + 8x RDL + 6x Halo (each way)

3 rounds @ light/moderate #

-

30 min Row/Ski/Bike

@ 2k + 14

-

Suitcase walk 3x30sec (each side)