GPP

S w/u

-

10x2 box jump

-

5  min FLR

*everytime you drop +2x TGU

-

20-1 burpee ladder

*after each rung 15x KBS @ 35/53#

-

1k Row/Ski for time

STRMN

S w/u

-

single arm KB complex:

10x swing + 

8x snatch + 

6x C&P + 

4x windmill + 

2x TGU

3sets each arm, rest as needed

-

easy pace 20min row

-

3x (5-1) pull up ladder

*alt grip after each ladder

ETAC

S w/u

-

4x2500m Row/ski + 2min rest

start @ 2k + 20sec and increase speed by -2/-3sec each interval 

or 

4x 1mile run + 2min rest

start @ 5mile pace and increase speed each interval

-

100x banded triceps extension 

100x band pull apart

100x band upright row

GPP

S w/u

-

20 min TGU practice

Or

W2H 1x TGU (for each arm) in 20 min

-

10x 60/60 double KB alt Box Step Up (you can hold the KB however you want)

-

10 min stretching/mobility

STRMN

S w/u

-

5x pull up + 10x push up + 5x KB PP + 30m OH carry @ KB

3 rounds 

-

M.E. Upper: strict press from eye height

-

3x1 Press into pin @ sticking point for 3-5sec

-

3x15 FB BP @ 50-60% (5x reps wide,close, comp)

2min rest between

-

4x8 KB PP

-

4x12 skull crusher

4x12 fat bar curl

ETAC

S w/u

-

10-1 push up ladder

after each rung 10x mace 360 

-

M.E. Upper: 

Sling shot BP

-

3x1 @ 85-90%

-

4x8 single arm DB row

4x8 Rolling db press

4x8 KB piston press

-

100x push up

GPP

S w/u

-

20x dislocate

-

10-2 ladder (evens only)

Med Ball Slam

*10x Mace 360 after each rung

-

W2 5RM close grip BP

-

2x BP @ 5RM + 3x devils press + 3 min rest

5 sets

-

5x10 KB Z Press 

1 min rest between

-

100x band pull apart

100x banded triceps push down

100X banded face pulls

GPP

S w/u

-

Double KB complex:

10x swing + 10x rack sqt + 30m farmer carry 

3 rounds without setting KB down

-

4x 1000m Row/ski @2k +12 + 4min rest

*increase speed each round

-

10 min stretching/mobility work

STRMN

 S w/u

-

30min empty sled walk

-

100x banded leg curl

100x banded good morning

ETAC

S w/u

-

10-1 KBS + GS + push up ladder 

-

30min row/ski

*15min @ 2k + 16

R26/46

*10min @ 2k + 14

R28/48

*5min @ 2k + 12

R30/50

-

800m sled drag 

GPP

S w/u

-

KB complex: 4x of each

RDL + KBS + single arm clean + Other arm clean + Headcutter

4 sets

-

W2H FS in 5 sets

-
2x heavy FS + 8x heavy KBS + 2 min rest

6 sets 

-

10x heavy KBS + 30m heavy suitcase carry + 1 min rest

5 sets

-

100x leg curl

100x banded pull though

-

6x 30/30 Row/Ski/Bike/AAB for max total Cals

STRMN

S W/U

-

15x sqt + 10x KBS + 2x G2S @ 80#

3 rounds

-

M.E. Lower:

DL off 4” blocks against heavy bands

-

4x1 @ heavy singles

-

4x8 Tbar row

4x8 weighted bulgarian split sqt

-

15m heavy yoke carry + 10x KBS + 15m heavy yoke carry + 1min rest

3 rounds

ETAC

S W/U

-

10x KBS + 2x weighted knee jump

5 rounds

-

M.E. lower:

Sumo DL w/black bands

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x10 Good morning

4x10 Pull up

-

100x seated leg curl

-

400m heavy sled drag

MOE

10min TGU warm up

-

4x 2000m + 3min rest

1.@ 2k + 18sec R22/42

2.@ 2k + 15sec

R24/44

3. @ 2k +12sec

R 26/46

4.@ 2k+ 9sec

R28/48

-

5min FLR 

HYBRID

S W/U

-

20x dislocate

-

30m SA overhead carry (each arm) + 20x mace 360 + 10x push up 

-

10min EMOM

3x PP @ 45% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

4x8 skull crusher

4x8 fat grip hammer curl 

STRMN

 S w/u

-

3x10 push up

3x10 dislocate

-

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

1min rest between

-

12x3 BP @ 50% + 25% bands

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

1min rest between

-

1-10-1 push up ladder

*15m med ball carry @ 100# + after each set

ETAC

S W/U

-

15x band pull apart + 5x banded hollow hold front raise + 5x superman band dislocate

3 rds

-

10x3 @ 70%  Snatch grip BHN PP

1min rest between

-

4x12 DB BP

4x12 skull crusher

-

“ Those Burpees Suck”

10x pull up + 20x KBS @ 16/23kg + 30x box jump @ 20/24” + 40x push up + 50x sit up + 60x burpee + 10x pull up

for time

MOE

Dislocates

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3-4 rds

-

MOE: BS

**All lifts @ +10#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

1x8+ @ 70%

-

5x5 Press @ 45% + 25% bands

-

DL

1X10 @ 30-50%

4x5 @ 50-70%

-

AMRAP 8

+1x G2S @ 50% BW + 30m bearhug carry

HYBRID

FYF

STRMN

S w/u

-

10x 15m trap bar farmers carry

-

10x3 box sqt  @ 55% + 25% bands

1min rest

-

10x3 DL @ 55% + 25% bands

1min rest

-

warm up yoke carry

4x 30m yoke carry @ 2.5x BW

-

100x leg curl