ETAC

S w/u

-

15x push up + 10x mace 360

4 rounds

-

M.E. Upper: 

Close grip FB BP

-

3x1 @ 90% or more of above weight using regular grip 

-

4x8 T-bar row

4x8 weighted dip

-

10x dip + 10x band pull apart 

10rounds

GPP

S w/u

-

20x dislocate

-

10-2 ladder (evens only)

Med Ball Slam

*10x Mace 360 after each rung

-

5x G2S @50% BW + 2min row/ski/bike + 2 min rest

3 sets

-

5min rest

-

10/15x push up + 2min row/ski/bike + 2 min rest

3 sets

-

5min rest

-

10min AMRAP

10x DB High pull + 10x Push up w/ row + 30m DB bear crawl

HYBRID

S w/u

-

10-1 push up/ ball slam ladder

-

ME Upper: Dead stop BP 

-

4x6 close grip BP

-

3x12 rolling DB press

3x12 Seated DB arnold press

-

100x single arm triceps push down

Each arm

-

5min FLR 

STRMN

 S w/u

-

30min empty sled walk

-

100x banded leg curl

100x banded good morning

ETAC

S w/u

-

10min TGU practice @ light weight

-

10k row/ski @ 2k+20sec

Row R22

Ski R42

-

100x banded leg curl

100x banded triceps extension

GPP

The Yoga Lab is offering FREE classes on 9/7, this would be a great opportunity to explore an additional realm of fitness.

OR
400m walk/run
-
15x air squats + 10x inchworm w/ push up
4 rounds; rest as needed
-
400m walk/run
-
(10-1) Jump Squat + Push up ladder
100m run
-
4x 30/30 air squat *rest in bottom position
rest 3 min
400m run
rest 2 min
2x 30/30 push up *rest in FLR
rest 1 min
200m run

GPP

Labor Day

Get out and move, enjoy this beautiful weather

HYBRID

S W/U

-

20x lunge + 15x sqt + 10x KBS + 5x RDL

3 rounds

-

ME lower:

Sumo box sqt

-

5x3 @ 80% of above weight

-

4x8 RDL

4x12 hyper

-

6x30m Yoke carry 

-

100x leg curl

STRMN

S W/U

-

10min EMOM

3x atlas stone over yoke 

*must jump over yoke to get the atlas stone

-

M.E. Lower:

SSB sumo box sqt

-

7x2 yoke stand ups from ½ sqt 

-

7x2 heavy 30m farmers carry

-

4x12 hyper

ETAC

S W/U

-

10x KBS + 5x GS + 10cal assault bike

4rounds

-

M.E. lower:

FS

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

-

30m single arm OH DB lunge + 1x rope climb + 8x heavy KBS

4RFT

-

400m heavy sled drag

HYBRID

S W/U

-

DB complex: 6x of each

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

3 sets, 1-2min rest between

-

10min EMOM

3x PP @ 50% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

100x banded triceps push down

-

4x30/30 hollow hold

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 + 10x DB PP + 5x T2B 

4 rounds

-

10x3 @ BP @ 50% + 25% bands

1min rest 

-

10x push up every 30sec for 5min

*FE=5/7x

-

10min AMRAP

single arm devils press 

M @ 30# DB

FE @ 15# DB

GPP

S w/u

-

15 min Row @ R18 + Full Rest + 15 min Ski @ R38

-

20 min stretching/mobility

or

60 min Yoga Flow

HYBRID

FYF

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

-

1x PC + HC + FS

every 30sec for 10min

-

10x3 SSB @ 50% + 25% bands

1min rest between

-

10min EMOM

1x DL @ (70%+ black bands) + 1x weighted DB box jump

-

3x15 BB hip bridge 

3x10 bulgarian split sqt

-

500m Row +

50x Burpee box jump over for time

GPP

S w/u

-

5x Sun Saluation A

-

EMOM Circut

1. Row 8/13 cal

2. 3x G2S 50/100#

3. Ski 8/13 cal

4. 10x KBS/RDL 53/80#

5. BikeErg 8/13 cal

6. 5x burpee

7. Rest

5 rounds

-

Single arm KB carry complex

30m single arm OHC + 30m single arm Rack Carry + 30m Suitcase carry

6 rounds (3 rounds each arm)

HYBRID

S w/u

-

BB complex: 4x of each 

DL + BR + HC + FS + PP + BS
4 sets @ increasing weight

-

10x10 BS 

2min rest between

-

4x10 hyper

-

6x 30/30 AB

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