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

-

Warm up Bench Press

3x5 @ 85%

2-3 min rest

-

BB/DB Curls 3x10

DB OH Tricep Ext. 3x10

Plank Pull Through 3x6/side

-

100m Row/Ski

Jump Squat x 10

Plank 30s

3 rounds

ETAC

S w/u

-

DBL KB complex: 5x reps of each

DL + BR + HC + Rack sqt + PP

3-4 SETS

-

8x 90/60 row or ski @ 2k+1/2sec

Row = R30

Ski = R50

-

4x 30/30 hollow hold

ETAC

S W/U

-

8x2 (knee jump + broad jump)

-

M.E. lower:

Tempo Chamber bar Sqt

3-5sec lower

-

3x1 @ 85-90%

-

4x20 Hyper

4x10 BB RDL

-

5x30m trap bar farmers carry

GPP

S w/u

-

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

2-3 rounds

-

Warm-up BS

3x5 @ 85%

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

-

20x dislocate

-

10x DB PP + 15x band pull apart +

15x Band upright row 

3 rounds

-

5x5 PP @ 55% + red bands

1min rest

-

6x5 BP @ 65% 1RM

1min rest between

*2 sets each grip: close, wide, reg

-

DB complex:

10-1 reps of each

bent row  + hang clean +  Push press + push up

*after each set 100m ski 

GPP

S/w

-

10 Squat + 10 Box Jump + 10 Mace 360 (e. side)

3 rounds

-

BB Hip Thrust 4x8 @ RPE 7-8

-

30 sec Row/Ski/Bike +

5 Push-up

30 sec Row/Ski/Bike +

30 Russian Twist +

30 sec Rest

5 rounds

GPP

8 Prone Blackburn Rotations +

10 Shoulder Dislocates +

8 Bird Dogs (each side)

2-3 rounds

-

Warm-up OHP

3x5 @ 80%

2-3 min Rest

-

Banded Pull Aparts 3x15

1-Arm DB Floor Press 3x8/side

-

8x20/10 Tabata Bike/Row/Ski

ETAC

S w/u

-

10x2 weighted knee jump

-

5x5 BS @ 50% + 25% band tension

1min rest

-

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

1min rest 

-

4x8 Goodmorning

4x10 hyper

-

20x BB box step up + 20cal AB

4 rounds for time

M @ 95#

F @ 55-65#

ETAC

1x rope climb + 8x DBL KB clean & Press + 30m lunge

3-4 sets, rest some between

-

6x 500m Row/ski + 2min rest

@ 2k pace 

row R26/28

Ski R46/48

-

3x10 bird dog

-

6x 30m waiter/suitcase carry

*1x KB over head 1x KB suitcase carry

can have different weights

GPP

S w/u

-

10-20 Kang Squats +

10-60s Hollow Body Rocks +

30m Monster Walk

2-3 rounds

-

Pull-up Progression Re-Test

-

Warm-up DL

3x5 @ 80%

2-3 min Rest

-

Alt. Box Step-up 3x10/side

Prone Hamstring Curl 3x12

-

DB B-Stance Squat 3x12/side

Copenhagen Plank 3x15/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: 

1-board BP w/red bands

-

4x6 pause bench press @ 50% *3 count pause

-

6x TGU + 1min FLR

5 rounds

-

3x50 banded triceps push down

3x50 banded face pulll

GPP

S/w

-

5 min Row/Ski @ easy pace

-

Single Arm KB Complex:

3 TGU + 6 Snatches + 9 Front Rack Rev. Lunge

3 rounds per side

-

20-30 min Steady State Movement on Bike/Row/Ski

-

30m KB Suitcase Carry (e. side)

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 @ 80%

2-3 min rest

-

BB/DB Curls 3x10 

DB OH Tricep Ext 3x10

Plank Pull Through 3x6/side

-

6 min AMRAP 

30s Row/Ski +

15 DB Bent Row +

15 DB Thruster

ETAC

S w/u

-

400m sled drag

-

KB complex:

Keep a light KB moving for 10min

-

6x 30/30 Row 

4min rest

6x 30/30 ski

4min rest

6x 30/30 AB

-

5x rope climbs

rest as needed

-

5min AMRAP

T2B

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 @ 80% 

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)

-

5x3 BB jump sqt 1min rest between

-

M.E. lower:

Sumo DL off 2’ Blocks 

-

3x1 heavy single Sumo DL off 2” blocks

-

4x8 Box sqt @ 65%

4x10 hyper

4x8 Pull up

-

100x band pull through

ETAC

S W/U

-

20x dislocate

-

5x5 PP @ 50% + red bands

1min rest

-

6x5 BP @ 65% 1RM

1min rest between

*2 sets each grip: close, wide, reg

-

10x Alt KB snatch +

8x box jump +

6x Burpee

5 rounds for time

-

10x push up every 30sec for 5min 

ETAC

S w/u

-

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

5 sets, 1min rest

-

5x5 BS @ 50% + 30% band tension

1min rest

-

5x5 Sumo DL @ 50% + 30% band tension

1min rest 

-

4x10 RDL @ 50%

-

10min AMRAP

10cal AB + 10x BB lunge @ 65-95#

GPP

S/w

-

10-20x Banded Dislocates + 10x Banded OHS + 30s Banded Deadbug

2-3 rounds

-

Warm-up OHP, then 3x5 @ 75%

2-3 min rest

-

DB Hammer Curls 3x10

Close Grip Push-up 3x AMRAP

Suitcase carry (each side) 3x40s

-

Banded Pull-Aparts 3x12

DB Single Arm Floor Press 3x8/side

GPP

S w/u

-

Kang Squats 10-20x + Hollow Body Rocks 10-60s + Prone I-Y-T-Ws 6/each position 

2-3 rounds

-

Pull-up Progression 4x50% 

-

Warm-up DL, then 3x5 @ 75 % 

2-3 min Rest

-

Alt. Box Step-up 3x10/side

Prone Hamstring Curl 3x12

Side Plank Raise 3x10/side

-

500m Row/Ski for time