MOE

S w/u

-

BB complex: 4x of each

DL + BR + HC + PP + BS

3 sets

-

MOE: BP
10 X @ 30%

5x @ 50-60-70%

3x @ 80%

2x @ 90%

-

DL

5x5 @ 50% + 25 % bands

1min rest

-

5x5 Box sqt @ 50-70%

-

3x10 hyper

3x10 KB RDL

-

8min AMRAP

+1cal ski + 1 burpee ladder
*see how high you can get in the 8min

HYBRID

FYF

STRMN

S w/u

-

2x Box sqt @ 65% + 3x strict pull up

10 sets, 90sec rest between

-

10min EMOM

2x DL @ 75%

-

6x 30m heavy yoke carry

-

4x20 hyper @ 25% of BS 1RM

-

100x banded leg curl

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

5x5 SSB @ 60% + 25% bands

1min rest between

-

10x3 sumo DL @ 50% + 25% bands

*chase each set with 3x box jump

1min rest between

-

3x1min Death march holding 80# med ball

-

50x burpee box jump for time

GPP

S w/u

-

10x GS + 10x Atl Lunges (L+R=1) + 10x RDL

3-4 rounds

-

W2 heavy box sqt

-

6x1 heavy box sqt + 3x broad jumps

-

Double KB Complex

30m Overhead Carry + 30m Rack Carry + 30m Farmer Carry

3 Rounds; Rest as needed

-

4x30/30 Overhead Hold/Rack Hold

MOE

S w/u

-

800m sled drag

-

12x 90/60 row or ski

@ 2k + 11/12sec

row R20

ski R40

-

100x face pull

100x band goodmorning

HYBRID

S w/u

-

1x Power clean + hang clean + front sqt

Every 30sec for 10min

-

10x3  DL @ 60% + 25% bands

*chase each set with 1x seated box jump

-

5x BS @ 70% + 5x heavy KBS + 30sec row sprint

3 sets, 2min rest

-

3x12 hyper

3x12 Bulgarian split sqt

-

100x leg curl

STRMN

S w/u

-

400m sled drag

-

30min easy pace bikeErg

-

4x 30/30 hollow hold

ETAC

S w/u

-

400m light sled drag

-

2x 4000m Row/ski + 4min rest

@ 2k + 20sec

-

100x banded triceps extensions

100x banded upright row

GPP

S w/u

-

5x Sun Saluation A

(inchworm out + push up + Valley + Peak + inchworm in)

15x banded pull apart

10x med ball Slams (light)

2-3 rounds

-

4x 1000m row + 3 min rest

-

5 min static hold 2x

*every drop is +2x burpee

*after burpees are complete weight is picked back up F:16-24kg

M: 32-48kg

(choose weight wisely. Challenge yourself)

HYBRID

S w/u

-

5k row/ski

-

5x (5-1) pull up ladder

-

50x TGU

MOE

400M sled drag

-

DB complex: 6x of each

BR + HC + Thruster + push up + thruster

3 sets @ increasing weight

-

MOE: Bench press

10x @ 30%

5x @ 50%

5x @ 60%

5x @ 70%

3x @ 80%

2x @ 90%

-

BS

5x5 @ 50% + 25% bands

1min rest

-

DL

5x5 @ 50-70%

-

12x Williams press + 25x triceps push down

4 sets, 1min rest

-

3x12 hyper

3x30m suitcase carry

STRMN

S w/u

-

20x dislocate

-

20x mace 360 + 10x push up

5 rounds

-

M.E. Upper: wide grip 1 board BP

-

4x8 KB PP

4x8 KB high pull 

-

3x1min death march holding 2x15-20# DB overhead

-

200x band triceps push down

ETAC

S w/u

-

10min EMOM

1x DBL KB clean + 2x PP

-

M.E. Upper: 

BP

-

3x10 Floor press @ 60% or more

-

4x12 seated DB OHP

4x12 Single arm DB row

-

10-1 Push up ladder

*after each rung 10x DB hang clean @ 2x 30# DB

Bob

s w/u

• DB complex : 6x of each

  FDBR + LDBR + curl + pp + push up

  3 sets at light DBs

-

warm up neutral grip FB bar bench press

4x12 @ 55-60%

2min rest

-

10x trap bar row + 25x triceps push down + 25x face pull

4sets, 2min rest

-

6x 30/30 ski

GPP

S w/u

-

20x dislocates

-

5x inchworm + push up + 10x banded pull aparts + 10x hollow lat pull down

3 rounds

-

W2 1RM BP

-

1x heavy BP + 15m bearcrawl forward + 15m bearcrawl backwards

5 rounds; 2-3 min rest

-

25x Tri push down + 25x face pull + 12x Williams Press

4 rounds

MOE

S w/u

-

30min row/ski/bike

@ 2k+ 20sec

-

3x10 hyper

-

100x band push down

100x band leg curl

HYBRID

S w/u

-

20x dislocate

-

10x mace 360 + 

30m bear crawl +

10x push up

3 rounds

-

ME Upper: 2RM strict press

-

4x8 close grip BP

4x8 T-bar row

-

4x30/30 hang snatch high pull

-

5min Ring FLR

STRMN

 S w/u

-

30min light sled drag

-

200x seated leg curl

200x banded face pull 

ETAC

S w/u

-

10min EMOM

2x Power Clean + 1x PP/Jerk

-

30min Row/ski/run

@ moderate pace

-

100x banded triceps extension