ETAC

S w/u

-

row/ski

1000m @ 2k + 2

4min rest

750m @ 2k

3min rest

500m @ 2k-1/-2

2min rest

250m for time

-

5x20 hyper

5x10 earthquake push up

-

3x (6-1) pull up ladder

GPP

S w/u

-

10x KBS + 8x push up + 6x head cutter + 4x half TGU (from bottom to elbow + 2x box jump

3-4 rounds

-

6x 30/30 row for max meters + 6min rest + 6x 30/30 ski for max meter + 6min rest + 6x 30/30 row/ski for max meter

*total meters for all 18x intervals for score

-

5min FLR
*every drop +2x half TGU (from bottom to elbow)

HYBRID

S w/u

-

400m sled drag

-

15x 30/90 ski @ 2k -5

*during rest 10x KBS 

-

6x TGU + 1min Plank

5 rounds

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

-

10x LDBR + FDBR + REV fly

3 sets, 1-2min rest 

-

M.E. Upper: 

axelbar PP

-

3x1 @ 85-90%

-

4x12 DB pull over

4x8 JM press

-

8min AMRAP

4x KB Snatch @ 16/23kg +

6x T2B + 

10cal ski

GPP

S w/u

-

10x banded pull apart + 10x banded dislocates + 10x banded Push Press + 10x banded hollow lat pull down

3-4 rounds

-

W2H double Push Press

-

3x PP @ 70% + 100m row/ski/run sprint  + 3 min rest

7 sets

-

100x banded face pull

100x banded triceps push down

100x Lat pull down

HYBRID

S w/u

-

10-1 push up/ ball slam ladder

-

ME Upper: 3RM PUSH PRESS

-

4x6 close grip BP

-

12x dip + 10x mace 360

5 rounds

-

5min FLR 

STRMN

 S w/u

-

30min empty sled walk

-

100x banded leg curl

100x banded good morning

ETAC

S w/u

-

6x 60/60 row/ski

@ T2k -1/-2sec

Row R34

Ski R 54

*run = faster than 1mile pace

-

60x wall ball @ 10/15# +

50x sit up +

40x push up +

30x KBS @ 23/32kg +

20x burpee +

10x pull up

-

800m sled drag 

GPP

S w/u

-

10min EMOM

KB complex:

3x swing + 3x Snatch + 3x Clean & press

Alt arms each minute

-

30min Row/ski/bike @2k+18 - easy pace (light convo)

*every 750m on machine* 100m KB farmer carry

-

10x 30/30 Weighted Planks

HYBRID

S W/U

-

10min EMOM

1x G2S + 2x Knee jump

-

ME lower:

3RM sumo DL off blocks

-

5x3 @ 80% of above weight

-

8x 30m Heavy Farmers carry 

-

4x8 RDL

4x12 hyper

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

-

5x GS + 2x knee jump

5 rounds

-

M.E. lower:

Sumo box sqt

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

-

100x seated leg curl

100x banded upright row

-

6x 30/30 AB

GPP

S w/u

-

KB complex: 4x of each

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

4 sets

-

W2H Sumo DL

-
3x Sumo DL @ 80% + 1x High Jump + 2 Broad Jump + 3 min rest

6sets

-

4x10 weighted rev lunge (10x each leg)

4x10 Heavy KBS

-

100x leg curl

100x banded pull through

GPP

Rest

Or

60 min walk

STRMN

 S w/u

-

20x dislocate

-

DB complex: 6x of each

LDBR + high pull + FDBR + rev fly + Curl + OHP

3 sets, 1min rest between

-

10x3 DBL KB PP

1min rest between

-

3 sets high rep earthquake BP

2min rest between

-

ETAC

S W/U

-

20x bulgarian bag spin + 30m bear crawl

4 rounds

-

10x2 @ split jerk 70% 

1min rest between

-

15x + reps earthquake bench press

3 sets, 2min rest between

-

5min KB snatch test

M @ 23kg

FE @ 12/16kg

-

4x 30/30 hollow hold

GPP

S w/u

-

15 min Row @ R20 + Full Rest + 15 min Ski @ R40

*record your /500m rate*

-

20 min stretching/mobility

STRMN

S w/u

-

4x 60m sled push @ increasing weight

-

10x3 BS @ 60% + 25% bands

1min rest between

-

10x3  sumoDL @ 50% + 25% bands

 1min rest between

-

3x10 snatch grip DL

-

1min Death march + 1min hyper @ 25% BS + 1min rest

3 rounds

ETAC

S w/u

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3 sets, @ increasing weight, 2min rest between

-

10x3 SSB @ 60% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 2x Broad jump

-

3x1min hyper @ 25% BS 

-

100x seated leg curl

-

1min death march holding 50/80# med ball + 10x heavy KBS + 25cal AB

3 rounds