MOE

Dislocates

-

5x GS + 5x RDL + 5x OHP + 5x Pull up

3-5rds

-

MOE: Press

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

5x5 DL @ 50% + 25% bands

1min rest

-

BS

1X10 @ 30-50%

4x5 @ 50-70%

-

10min max Z-Press @ BB

HYBRID

S w/u

-

10min light TGU practice

-

30min Row/ski

-15min @ 2k+20sec R20/40

-10min @ 2k+17sec

R22/44

-5min @ 2k + 14sec

R24/44

-

10min various carry cool down

ETAC

S w/u

-

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

-

M.E. Upper: 

2 board BP

-

3x sets max rep strict chest to bar pull up

-

4x12 t bar row

4x12 rolling DB press

-

30-20-10 reps of each

DB snatch @ 40# + push up

GPP

S w/u

-

10 min light TGU practice

-

15x 30/90 row/ski/bike

*during rest 30 sec plank*

-

800 m odd object carry

STRMN

S w/u

-

10-1 ladder 

Push up + DB PP

-

M.E. Upper: Incline BP

-

5x1 BP @ 80-85%

1min rest between

-

3x10 Single arm kneeling KB OHP

3x12 skull crusher

-

5min Ring FLR

BOB

s w/u

-

2x 30/30 PP *rest in overhead hold

2min actual rest

2x 30/30 mnt climber / FLR

-

warm up strict press 5-6 sets

-

1x PP @ 75# every 10sec for 2min *rest in front rack hold

2min rest

1x PP @ 75# every 10sec for 2min *rest between reps in overhead hold*

-

4x8 chest supported DB row

4x8 skull crusher

-

4x 30/30 for max total meters

MOE

15min TGU work

-

12x 90/60 

@ 2k + 9/10sec

R22/42

-

100x face pull

100x push down

-

400m sled drag

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

-

400m sled drag

-

100x mace 360

-

12min KB Complex@ 24kg: 1min each station

1. around the world

2. figure 8

3. alt snatch

4. step up

*complete  3 full rounds without setting KB down

-

800m sled drag

ETAC

S w/u

-

DBL KB complex: 5x reps of each

DL + BR + HC + Rack sqt + PP

-

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

Row = R30

Ski = R50

-

4x 30/30 hollow hold

GPP

S w/u

-

20x dislocates

-

5x inchworm w/ pushup + 10x banded pull apart + 10x banded bent over row

3 rounds

-

4x10 KB floor press (RPE 7-8)

-

4x10 KB Z Press (RPE 7-8) 

-

100x face pull

100x tri push down

BOB

s w/u

-

30m lunge + 10x mace 360 + 250m ski

3 rounds

-

8x G2S @ 100# + 90sec ski

3 sets, 2min rest

between

-

5min rest

-

8x Goblet sqt @ 32kg + 90sec AAB

3 sets, 2min rest between

-

6min AMRAP
10cal AAB + 30m bear crawl + 4x dBL KB clean @ 2x 24/32kg KB

MOE

Dislocates

-

BB complex 6x of each

DL + BR + HC + FS + PP + BS

3rds

-

MOE: DL

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

8+ @ 70%

-

5x5 BS @ 50% + 25% bands

1min rest

-

BP

1X10 @ 30-50%

4x5 @ 50-70%

-

10x 30/30 Row @ 5sec faster than 2k pace

HYBRID

S W/U

-

5x KBS + 2x weighted seated box jump

6 sets, 1min rest between

-

ME lower:

2RM SUMO DL 

-

3x1 heavy singles

-

4x12 hyper

4x8 RDL @ 50% 

-

10cal bikeerg + 30x lunge

3 rounds for time

STRMN

S W/U

-

10x 30m yoke carry

*start light and work up to Medium load

-

M.E. Lower: Rack pull from below the knee

-

5x1 heavy rack pull

-

4x12 Hyper

4x10 single arm DB row

-

6x60m sled pull holding husafell stone

ETAC

S W/U

-

8x2 (knee jump + broad jump)

-

M.E. lower:

SSB box sqt w/red bands

-

3x1 @ 85-90%

-

4x20 Hyper

4x10 BB RDL

-

5x30m trap bar farmers carry @ 2x BW or more

GPP

S w/u

-

10x KBS + 10x GS + 20x reverse lunge (10x each leg)

3 rounds

-

W2 heavy single 1 ¼ BS

-

6x 1 ¼ BS + 3 min rest

-

4x10 Deficit RDL

100x leg curl

HYBRID

S W/U

-

20x dislocate

-

10-1 DB complex

BR + clean + PP + push up

-

10min EMOM

2x PP @ 50% + red bands

-

10-1 BP ladder @ 155

*between rungs 10x alt KB snatch @ 53#

-

5x5 weighted pull up

100x face pull

STRMN

 S w/u

-

3x10 push up

3x10 dislocate

-

8x 2 axel bar PP @ 75% 

1min rest between

-

4x12 Bench press (alt grip every 4 reps)

-

5x10 rolling DB press

5x10 dip

5x20 band pull apart

-

200x banded triceps push downs

ETAC

S W/U

-

5x inch worm + 10x dislocate + 15x band pull apart + 5x pull up

3 rounds

-

8x3 PP @ 70%

1min rest between

-

3x6 Close grip BP

-

15x dip + 15x DB pull over

4rds

-

5min max rep cross body hammer curl

@ 25/35# DBs