ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

10x3 SSB @ 55% + 25% bands

1min rest between

-

10x3 Sumo DL @ 50% + 25% bands

*chase each set with 1x (Knee jump + Box jump)

1min rest between

-

400m lunge unbroken

*20x burpee penalty per stop

GPP

S w/u

-

10-1 Ladder

Push ups + Air Squat + Pull Up

*after each rung 5x med ball slam 30/50#

-

Warm Up Dead Lift

12x DL @50% + 4 min Row/Ski

3 rounds; 2 min rest between

• (rest 5 min)

15x Heavy KBS + 4 min Ski/Row

3 rounds; 2 min rest between

• (rest 5 min)

10 min Cooldown on machine of choice

MOE

800m sled drag

-

Single arm Kb complex:

10x swing+

8x snatch +

6x C&P + 

4x windmill + 

2x TGU

2 sets each arm @ light KB 

-

30min row/ski

@ 2k + 18sec

R20/40

-

100x band upright row

100x band pull through

HYBRID

S w/u

-

1x Power clean + hang clean + front sqt

Every 30sec for 10min

-

10x3  DL @ 55% + 25% bands

*chase each set with 2x knee jump

-

4x12 belt sqt @ 50% 1RM + 1min death march 

2min rest 

-

4x12 hyper

4x8 KB RDL

-

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

-

800m sled drag 

-

8x 60/60 Row/ski/bike

@ Target 2k/4k pace

Row R32

Ski R52

-

4x25 hyper

4x25 banded tricep extension 

4x25 banded upright row

GPP

S w/u

-

10 min KB/Mace/Club Flow

-

Warm up BB Bent Over Row

-

30 min E3MOM

10x Bent Over Row + 10x Clean grip High Pull

-

10x 30/30 Core Work (Side Plank/Russian Twist w/ med ball/weighted sit up)

MOE

Dislocates

-

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

3 sets

-

MOE: Press

**All lifts @ +5#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

1x8+ @ 70%

-

5x5 DL @ 50% + 25% bands

1min rest

-

BS

1X10 @ 30-50%

4x5 @ 50-70%

-

20-10 

Wall ball + burpee

HYBRID

S w/u

-

400m sled drag

-

12x 90/60 Row/ski/ bike

@ 2k + 11/12sec

R20/40

-

Keep a light Kb moving for 10 min

ETAC

S w/u

-

10-1 push up ladder

after each rung 10x mace 360 

-

M.E. Upper: 

Wide Grip FB BP

-

5x5 Weighted Pull up

-

15x dip + 10x DB rev fly + 30m DB Bear crawl @ 2x 25/50# 

4 rounds

-

5min Ring FLR 

STRMN

S w/u

-

3x10 FDBR

3x10 LDBR

3x10 Rev Fly

-

M.E. Upper: close grip BP

-

5x1 BP @ 85%

-

4x 60/60 single arm KB PP @ 24kg

*2sets each arm

-

400m OH carry @ BB

*15x push up everytime bar is lowered

GPP

S w/u

-

15 min light TGU Practice

-

10x 90/60 @2k +7

-

Double KB Complex:

30m Overhead Carry + 30m Rack Carry + 30m Farmers Carry

4 rounds (challenge yourself); rest as needed

GPP

-

S w/u

-

10x LDBR + FDBR + Rev Fly

3 rounds

-

W2H BP in 6 Rounds

-

10 min EMOM

1x BP @75% + 3x explosive push ups

-

4x10 Heavy Pull Over

4x25 Tri Extension

4x25 Face Pull

-

5 min FLR

MOE

S w/u

-

400m sled drag

-

10min light TGU practice 

-

10x 90/60 row/ski

@ 2k + 7/8sec

R24/44

-

100x face pull

100x push down

100x leg curl

HYBRID

S w/u

-

20x dislocate

-

10min light TGU practice 

-

ME Upper: 2RM BP

-

3x1 @ 90% of 2RM

-

4x8 skull crusher

4x8 incline DB BP

4x25 face pull

-

5min Ring FLR 

STRMN

 S w/u

-

400m sled drag

-

100x mace 360

-

10x 30/90 Row

*during rest 10x push up

-

100x box step up 

100x leg curl

100x triceps push down

ETAC

S w/u

-

800m sled drag

-

3x 3000m Row/ski

@ 2k + 18sec

Row R22

Ski R42

-

100x banded triceps extension

100x band pull apart

-

4x20 hyper @ 25% of BS

BOB

S W/U

-

15x sqt + 10x KBS + 5x RDL + 2x broad jump

3 sets

-

8x G2S @ 100# med ball + 5x heavy KBS + 30sec assault bike

3 sets, 2min rest between

-

10x Sumo DL @ 50% + 2min ski @ 500m or more

3 sets, 2min rest between

-

100x leg curl

-

4x 30/30 hollow hold

MOE

Dislocates

-

10x2 knee jump + box jump

-

MOE: DL 

**All lifts @ +10# if reps and sets complete last week **

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%

-

1000m Row/Ski @ 2k pace

-

10min Farmer carry cool down

HYBRID

S W/U

-

400m sled drag

-

8x2 BB jump sqt 

-

ME lower:

2RM Chamber Bar Box sqt  

-

3x1 @ 90% of 2RM

-

4x12 hyper

4x8 RDL @ 50% 

-

4x50 seated leg curl