STRMN

S W/U

-

10x 30m farmers carry

*start light and work up to Medium load

-

M.E. Lower: Bow bar box sqt with red bands

-

5x1 @ 85-90%

-

400m Yoke carry + 

400m sled pull 

-

3x12 hyper

ETAC

S W/U

-

10min EMOM

2x PC + 2x Box jump

*increase weight each round

-

M.E. lower:

BS

-

3x3 FS @ 80%

-

4x15 Hyper @ 60% of BS

4x8 T bar Row

4x8 BB RDL

-

DEATH SKI

5min max distance ski with 95/135# on hip in belt sqt

GPP

S w/u

-

BB Complex: 4x each

DL + HC + FS

4 set @ increasing weight

-

W2H DL

3x DL @ 80% + 3x seated box jump

6 rounds; 3 min rest

-

100x leg curl

-

6x 100m row/ski/bike sprints + 90 sec rest

MOE

S w/u

-

3x 2500m + 2min rest

-

Mobility work

HYBRID

S W/U

-

20x dislocate

-

10-1 DB complex

BR + clean + PP + push up

-

10min EMOM

2x PP @ 50% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

20x triceps push down + 30m bear crawl

5 rds

STRMN

 S w/u

-

3x10 push up

3x10 dislocate

-

8x2  axel bar PP @ 40% + mini red bands

1min rest between

-

12x3 BP @ 45% + 25% bands

*alt grip every 4 sets - close, wide, reg

1min rest between

-

10x dip + 20x band pull apart

5 rounds

-

5min AMRAP

single arm KB PP @ 24kg

*each time the KB switches hands 7x push ups must be completed

ETAC

S W/U

-

20x dislocate

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

8x3 Axel Bar PP @ 70%

1min rest between

-

3x15 BP (5x reps wide, close, comp)

-

15x dip + 15x DB pull up 

4 rounds

-

6x 30/30 row/ski/bike/run

For max total distance

Bob

S w/u

-

3x10 sqt

3x5 GS

3x5 RDL

3x5 box jump

-

Warm up Belt sqt

3x med/heavy belt sqt + 3min rest

-

3x8 KB RDL

3x8 Bulgarian split sqt

-

400m light sled drag

MOE

Dislocates

-

10x2 Knee jump

-

MOE: BS

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

5x5 Press @ 45% + 25% bands

-

DL

1X10 @ 30-50%

4x5 @ 50-70%

-

30x G2S @ 100# for time

HYBRID

FYF

STRMN

S w/u

-

single arm KB complex: after each movement 30m suitcase carry

1.KBS

2. KBS (alt arm)

3.rack sqt

4.rack sqt (alt side)

2 full sets of complex

-

10x3 BS @ 50% + 25% bands

1min rest

-

10x3 DL @ 60% + 25% bands

1min rest

-

10min AMRAP

1x G2S @ 100/150# + 30m husafell stone carry

*+1x G2S each round

-

100x leg curl

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

12x3 SSB @ 50% + 25% bands

1min rest between

-

10x3 DL @ 50% + 25% bands

*chase each set with 3x high box jump

1min rest between

-

3x10 good morning

3x20 hyper

-

50x KBS @ 12/23kg + 40cal AB + 30 KBS @ 16/32kg + 20cal AB + 10x KBS @ 23/48kg 

For time

GPP

S w/u

-

15x sqt + 15m walking lunge + 15m bear crawl + 10x push up

3 rounds

-

1000 - 200m row ladder + 200m - 1000m ski ladder

*5x man makers 15#+/30#+ after each rung

(45min time cap)

Bob

S w/u

-

400m sled drag +

1k ski +

200m farmers carry @ 2x 24kg KB +

1k Row +

100x step up +

2k bike erg

-

100x face pull

100x tricep push down

100x leg curl

MOE

800m sled drag

-

5x 750m + 3min rest

@ 2k + 1/2sec

Open rate

-

5x5 weighted pull

Up

5x8 hyper

-

100x leg curl

100x upright row 

HYBRID

S w/u

-

1x Power clean + hang clean + front sqt

Every 30sec for 10min

-

10-1 Ladder

BS @ 185 +

DL @ 185 +

KBS @ 32kg +

*5x pull up after each round

-

4x8 Good Morning

4x8 goblet bulgarian split sqt

-

100x leg curl

STRMN

S w/u

-

400m sled drag

-

30min easy pace bikeErg

-

100x reps of each

1. banded triceps push down

2. face pull

3. leg curl

ETAC

S w/u

-

10x 250m Row/ski + 90sec rest

@ 2k -2/-4sec

Open rate

-

10x push up every 30sec for 5min 

-

100x banded triceps extension

100x banded upright row

-

800m sled drag 

GPP

S w/u

-

KB Complex:

10x swing + 8x snatch + 6x clean & press + 4x windmill + 2x TGU

4 Rds (2 rounds each arm)

-

Warm up PP

-

E3MOM for 30 min

10x PP + 2x headcutter

-

100x face pull

100x tri push down

Bob

400m sled drag

-

10min KB play

-

15x 30/90 ski

start @ 145m and try to increase by +1m per round

-

5x 1min FLR