ETAC

S w/u

-

10min EMOM:

2x Power clean + 4x Hang clean

-

5x5 BS @ 55% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 1x broad jump

-

500m Row/ski (or 400m Run) + 15x box jump + 10x KBS

6 rounds for time

GPP

S w/u

-

DB complex: 10-2 evens only

Hang clean + Thruster + RDL + 10cal ski

-

5x trap bar deadlift + 10x ball slam + 250m Row

6 rounds

-

4x8 KB RDL

4x25 laying leg curl

-

5min foam roll

Lean Phase

S w/u

-

20x dislocate

-

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

3 rds

-

W2H BS

-

10-8-6-4-2 BS Ladder @ 205 +

2-4-6-8-10 KBS ladder @ 48kg

*After each rung 10cal AAB

-

4x12 hyper

4x8 RDL

-

3x60/60 leg curl

HYPERTROPHY

S w/u

-

1x Power clean + hang clean + PP

Every 30sec for 10min 

-

W2H SSB

-

10x10 BS @ 55%

2min rest between

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

-

8x BB RDL + 30sec light hyper 

4 sets

-

6X30M FARMERS CARRY

E26 STRMN

S w/u

-

30min light sled pull

-

3x (5-1) pull up ladder

-

crossover symm str

ETAC

S w/u

-

3x3 knee jump

3x8 heavy KBS

-

10X3 trap bar jump@ 30-50% BW

1min rest between

-

Row/ski/run/bike

6x 30/30

4min rest

6x 30/30

4min rest

6x 30/30

GPP

S w/u

-

6x 30/30 Row (M @ 150m or more F @ 120m or more)

6min rest

6x 30/30 ski (M @ 150m or more F @ 120m or more)

6min rest

6x 30/30 AAB (M @ 15cal or more F @ 7cal or more)

-

4x 30/30 hollow hold

HYPERTROPHY

S w/u

-

800m sled drag

-

20min row

20min bike

20min ski

ETAC

S w/u

-

10x push up + 10x band pull apart

3 rds

-

M.E. Upper: incline BP

-

3x1 @ 85% of above weight

-

10x OHP @ 2x 30# DB or more +

10x banded tricep extension +

10x band pull apart

10rds

-

5x5 weighted pull up 

E26 STRMN

S w/u

-

10x mace 360 + 15x push up

3 rounds

-

2x30/30 DB PP 

*rest in OH hold

-

M.E. Upper: 

3RM seated DB OHP

-

4x8 BHN SNgrip PP

-

3x1min Death march holding 80# med ball

-

4x8 supinated grip bent row

4x8 Fat grip cross body hammer curl

GPP

S w/u

-

5min TGU practice

-

10-1 DB ladder

Bent over row + hang clean + devils press + 30sec plank

M @ 25# DB or more

F @ 15# DB or more

-

4x12 Williams Press

4x8 DB curl

HYPERTROPHY

S w/u

-

10-1 push up ladder ladder

-

W2H sling shot

-

10x10 BP @ 50%

2min rest between

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

-

15x Skull crusher + 25x triceps push down

4 sets, rest as needed

-

10-2 evens only T2B ladder

1min death march between rungs

E26 STRMN

 S w/u

-

6x TGU @ 16kg + 1min FLR

5rounds

-

10x 30/90 Row @ 150m

During rest 1x G2S @ 50% BW

ETAC

S w/u

-

15min quality reps

Single arm KB complex:

1x Snatch + 1x C&P + windmill

*start light and work to heavy with focus on technique 

-

3 mile run

GPP

S w/u

-

3x burpee broad jump + 30sec MNT CLMBR

6 sets, 1 min rest between

-

30sec row/ski @ sprint + 30sec KB rack hold

M @ 150m or more & 2x 20/23kg KB

F @ 120m ore more & 2x 12/16kg KB

15 sets, 1min rest between

-

4x8 BB Row

4x8 weighted single leg hip bridge

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

-

5x clean grip high pull + 10x rack sqt + 30sec Airdyne

3 sets, 2min rest

-

5x trap bar DL + 2x box jump + 100m ski 

3 sets, 2min rest

-

2x3min death march

HYPERTROPHY

S w/u

-

400m sled drag

-

8x2 seated box jump

-

W2H Sumo DL off 2” bocks against black bands 

-

10x10 Sumo DL @ 55% 

2min rest between

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

-

4x15 hyper

4x10 BB Row

-

100x leg curl

E26 STRMN

S W/U

-

10cal AB + 30m lunge + 10x KBS

3 rds

-

M.E. Lower:

trap bar DL with red bands

-

3x3 @ 80%

-

5x 30m zercher yoke carry

1min rest between

-

3x20 hyper

3x10 Goodmorning

-

100x banded leg curl

ETAC

S W/U

-

BB complex: 4x of each

DL + HC + front rack lunge

-

M.E. lower:

Box Sqt

-

3x1 @ 85% of above weight full rest between

-

 10x BB box step up + 10x heavy KBS + 10cal any machine + 1min rest

5rds

-

3x max distance farmers carry @ body weight 

Full rest between

GPP

S w/u

-

10-1 ladder

sqt + push up + KBS

F @ 12-16kg

M @ 24-32kg

-

10x KBS + 2min row/ski

M @ 32kg or more & 500m+

F @ 20kg or more & 400m+

3 sets, 2min rest between

-

10x GS + 2min row/ski

M @ 32kg or more & 500m+

F @ 20kg or more & 400m+

3 sets, 2min rest between

-

5x 90sec FLR