GPP

Standard w/u

_ 

10 min TGU

_ 

10k row/ski for time

_ 

8x 30/30 hollow hold

LEAN PHASE

S w/u

-

20x dislocate

-

15x sqt + 10x split jump + 30m bear crawl

3 rds

-

W2H BS

-

5x3 @ 80%

*chase each set with 3x high box jump

3min rest between sets

-

3x10 RDL

3x10 T-BAR ROW

-

Run the rack KBS ladder : 10x @ each weight starting light 

2 sets, full rest between

Hypertrophy

S w/u

-

10x2 weighted seated box jump 

-

W2H bow bar BS

-

10x10 BS @ 55%

2min rest between

*+5-10# if all sets and reps completed last week

-

3x10 BB hip bridge 3x10 hyper

-

BB curl 21’s

3 sets

-

5min RIng FLR

E26 STR MN

ETAC

S w/u

-

30min Row/ski

@ 2K +18/20sec

-

5x5 strict pull up

*do weighted if able

GPP

Standard w/u

_ 

DB KB Complex: 4x BR + 3x clean + 2x rack sqt + 3x clean + 4x BR 

3 rounds

_ 

4x DL @ 60% + 25% band

4 sets, 1 min rest

_

4x BS @ 70%

4 sets, 1 min rest 

_ 

15 min AMRAP 

2x TGU + 6x KBS + 

10 cal ski/row

LEAN PHASE

800m sled drag

-

5x inch worm + 10x band pull apart + 15x sqt

3 rds

-

250m row @ 2k pace + 30m rack hold carry @ 2x 24kg kb+ 2min rest

8 sets

-

10x push up every 30sec fr 10min

-

3x10 hyper

3x10 bird dog

HYPERTROPHY

S w/u

-

400m sled drag

-

15x 30/90 Row/ski

@ 2k-7

-

5x 20 KBS

5x5 weighted pull up

-

100x leg curl 

100x band hi pull

E26 STRMN

S w/u

-

5x pull up + 10x hollow hold banded lat pull down + 15x band pull apart

3 rounds

-

ME Upper: 2-board BP

-

3x1 heavy singles

-

4x12 pendely row

4x10 weighted dip

-

3x60/60 JM press

-

3x10 weighted sit ups

ETAC

S w/u

-

10x push up + 10x band pull apart

3 rds

-

ME Upper:

dead stop Bench press

-

3x3 Floor press @ 85% of above weight

-

10x seated DB OHP + 20x band pull apart + 10x dip/bench dips

5rds

-

3sets push up to failure

Full rest between

GPP

Standard w/u

_ 

10 min AMRAP 

5x push up + 10x KB PP + 30m bear crawl 

_ 

5x 1000m row/ski @ 2k + 17 

2 min rest

*-3 seconds each interval

LEAN PHASE

S w/u

-

1x power clean + 1x front sqt + 2x PP

8 sets @ increasing weight

-

Warm up PP to 70%

-

10x PP @ 70% +

1000m ski + 15x PP @ 60% + 1000m ski + 20x PP @ 50% + 1000m ski 

For time

-

100x facepull 

100x triceps push down

-

400m sled drag

HYPERTROPHY

S w/u

-

10-1 push up / DB PP ladd

-

W2H 1-2x BP

-

10x10 BP @ 50%

2min rest between

*+5# if all sets and reps completed last week

-

3x 60/60 williams press

-

100x face pull 

100x band pull apart

E26 STRMN

 S w/u

-

800m light sled march 

-

200x banded triceps extension

200x band pull apart

-

20min light bike

ETAC

S w/u

-

10x 90/60 Row/ski

@ 2k + 7/8sec

-

5x20 Hyper @ 25% BS 1RM

5x10 BB bent row

5x5 strict T2B

GPP

Standard w/u

_ 

10-1 man maker + 8 cal row/ski

_ 

W2H PP in 5 rounds

10 min EMOM 

3x PP @ 70%

_ 

3x10 single arm press 

50x mace 360 

50x banded face pull

LEAN PHASE

S w/u

-

400m sled

-

DLB KB complex: 

6x Snatch + 30m overhead carry +

8x  clean + 30m rack hold carry + 10x swing + 30m farmers carry

3 sets

-

Warm up Deadlift

-

10x DL @ 60% +2min row @ 500m+

3 sets, 2min rest

-

10x BS @ 60% + 2min ski @ 500m+

3 sets, 2min rest between

-

3x10 hyper

3x10 RDL

-

5min RIng FLR

HYPERTROPHY

S w/u

-

400m sled drag

-

10min EMOM

2x Power Clean + 2x knee jump

-

W2H 1-2x Sumo DL

-

10x10 DL @ 55% 

2min rest between

*+5-10# if all sets and reps completed last week

-

3x15 hyper

3x10 Tbar row

3x10 Hip bridge

-

4x30/30 assault bike

E26 STRMN

S W/U

-

8min EMOM

2x Log clean& Press

-

ME Lower: 1RM Chamber bar sqt  

-

4x12 heavy BB RDL

4x12close grip BB high pull

-

8min AMRAP

1x log C&P + 1x G2S @ 150#

*+1x Log C&P each round

-

100x band pull through

100x band high pull 

-

Cool down with 10min of various weight KB carries

GPP

Standard w/u

_

BB Complex: 

Every 30 seconds for 10 mins 

1x DL + 1x HC + 1x FS

_ 

W2H BS in 5 rounds

5X3 BS @ 80% 

2-3 min rest 

_ 

3x12 RDL

3x12 hip bridge 

3x20 reverse hyper