ETAC

S w/u

-

2x 2500m + 4min rest

@ 2k + 10sec

-

10-1 T2B ladder

GPP

S w/u

-

Side Plank 30s/side

Single Leg Glute Bridge 10/side

KB Stiff Leg DL (light) 8

2-3 rounds

-

Warm-up DL

2x4 @ 85%

2-3 min Rest

-

BB Rev Lunge 3x8-12

KB Suitcase Walk 3x20-45s/side

-

Rev Hyper 4x8-12

Spanish Squat (2s Pause) 4x10-12

Low to High Plank 4x20-45s

-

30 cal Row/Ski/Bike +30 KBS +

20 cal Row/Ski/Bike + 20 Box Jump +

10 cal Row/Ski/Bike +10 Burpees

-

Finisher:

20 DB Cossack Sqt 10/leg

10 Squat Jumps

GPP

S w/u

-

5 min Row/Ski/Bike @ easy pace

-

10x Banded Good Morning + 10x Banded OHP + 8x Banded Dead Bug

3 rounds

-

3x5 KB Windmill @ light

-

5 x 1500m Row/Ski + 3 min Rest

@ 2k + 18

*Increase Pace each round

-

4 x 30/30 Hollow Hold

ETAC

S w/u

-

DB complex:6x of each

FDBR + Bent row + Curl + man maker

3 sets, some rest between

-

M.E. Upper: 

 3sec pause BP

-

4x12 DB BP

2min rest

-

3min max rep rolling DB press

1min rest

1min max push up

GPP

S w/u

-

5x Inchworm

8x Scap Pull-ups

8x Scap Push-ups

2-3 rounds

-

Warm-up Bench Press

2x4 @ 85%

2-3 min Rest

-

Face Pulls 4x10-15

Lat Pullover (3s Pause) 4x8-12

DB Lateral Rasie 4x6-10

-

3 rounds:

Push-up x AMRAP

Rest 60s between

-

7' AMRAP

2-4-6-8 Devils Press + 30m Weighted Bear Crawl

ETAC

S w/u

-

400m sled drag

-

8x 500m Row + 2min rest 

@ 2k pace

-

3x (5-1) pull up ladder

GPP

S w/u

-

3x20/side Lateral Band Walks

3x8/side Cossack Squat

3x10sec. Hollow Body Rock

-

Warm-up BS

2x4 @ 85%

2-3 min Rest

-

Straight Leg Bridge (2s Pause) 3x8

BB RDL 3x8-12

*Improve Weekly

-

Heel Elv. GS 4x12-16

Front Foot Elv. Split Squat 4x8-12

FLR 4x30-60s

*Improve Weekly

ETAC

S W/U

-

10x KBS + 3x broad jump

5 sets, 1min rest

-

M.E. lower:

Zercher Sqt

-

4x12 Heavy Goblet sqt

-

4x8 Goodmorning

4x8 single arm row

-

10x KBS + 10sec rest

10 rounds 

M @ 32kg

F @ 24kg

ETAC

S W/U

-

20x dislocate

-

5x inch worm + 10x band pull apart + 15x DB PP

3 rds

-

10min EMOM

1x PP @ 80%

-

3x BP @ 45% + 25% bands + 2x G2S @ 50% BW 

10 sets, 1min rest between

-

20x wall ball @ 12# + 20x ball slam + 20x KBS @ 16/24kg

5 rounds for time

GPP

Complete Friday’s workout if you missed it. If you did it already, then 30 minute Bike/Ski/Row @ 75% MHR (or longer walk outside).

GPP

S w/u
-

10 Banded Pull Apart + 10 Hollow Hold Lat Pulldown + 10 Tuck Pull Through

2-3 rounds

-

Warm-up OHP,

2x4 @ 80%

2-3 min Rest

-

DB Floor Press

1x6-10, 1x10-14, 1x14-16

Weight goes down as reps go up

-

Single Arm DB Row 3x6-10/arm

Single Arm DB Z Press 3x8-12/arm

Rest 1-2 min

-

Lying DB Skullcrushers 3x10-14

DB Hammer Curls 3x10-14/arm

Rest 1-2 min

ETAC

S w/u

-

BB complex: 4x of each

DL + BR + HC + Front rack lunge (4x lunge per leg)

3 sets, rest some between

-

10x3 SSB @ 60% + 25% bands

1min rest between

-

3x DL @ (50% + 25% bands) + 5x heavy KBS

10x sets, 1min rest between

-

5x man maker + 10x GS + 150m Row

4 rounds for time

M @ 30# DB + 24kg KB

F @ 15# DB + 16kg KB

GPP

S w/u

-

10 Single Leg Glute Bridge (each leg) + 8 KB Stiff Leg DL (Light) + 30s Side Plank (each side)

2-3 rounds

-

Warm up DL (80%)

2x4 @ 80%

2-3 min rest

-

BB Rev. Lunge 3x8-12

KB Suitcase Walk 3x20-45s/side

-

Rev Hyper 4x8-12

Spanish Squat (2s Pause) 4x10

Low to High Plank 4x20-30s

-

21 DB Thrusters

7 Burpee Box Jumps

15 DB Thrusters

7 Burpee Box Jumps

9 DB Thrusters

7 Burpee Box Jumps

For time

ETAC

S w/u

-

10K Row/Ski 

@ 2k + 20sec

GPP

S w/u

-

5 min Row/Ski/Bike

-

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

2 rounds

-

3x5 KB TGU @ 10-20# 

-

3 x 1000m Row/Ski + 5 min Rest @ 2k +⅔ 

*Increase pace each round

-

4 x 30/30 Hollow Hold

ETAC

S w/u

-

10-1 push up + DB bent row ladder 

-

M.E. Upper: 

2RM dead stop FB bar BP 

-

4x15 BP @ 50% 2min rest between

-

4x10 skull crusher

4x10 Curl

-

100x sit up

GPP

S w/u

-

5 Inchworm + 8 Scap Pull-ups + 8 Scap Push-ups

2-3 rounds

-

Warm-up Bench Press (80%)

2x4 @ 80%

2-3 minutes

-

Face Pulls 4x10-15

Lat Pullover (3s pause) 4x8-12

DB Lateral Raise 4x6-10

-

EMOM x 8 minutes

Push-ups 7-12 reps

-

8 Burpees over DB

8 DB Front Squat

9 DB Push Press

3 rounds for time

ETAC

S w/u

-

400m sled drag

-

10X 90/60 row/ski

@ 2k + 4sec

Open rate

-

10-2 evens only ladder

DBL KB clean + 30m weighted bear crawl

GPP

20 Lateral Band Walks (each side) +

8 Cossack Squat (each side) +

3 10s Hollow Body Rocks

2-3 rounds

-

Warm-up (80%)

Back Squat 2x4 @ 80%

2-3 min rest

-

Straight Leg Bridge (2s Pause) 3x8

BB/DB RDL 3x6-20

Improve weekly

-

Front Foot Elevated Split Squat 4x8-12

Heel Elevated GS 4x12-16

FLR 4x30-60s

Improve Weekly

ETAC

S W/U

-

10-1 GS + KBS ladder

-

M.E. lower:

2RM DL off 2” block + mini red bands 

-

4x12 Sumo DL @ 50%

-

4x10 Weighted Bulgarian split sqt

4x10 Hyper

-

100x band pull through

100x face pull