ETAC

S w/u

-

30x Bulgarian bag spin + 20x push up + 10x DB PP + 5xpull up

2 rds

-

M.E. Upper: 

3RM BP

-

3x2 @ 80-85%

-

3x12 seated DB OHP

3x12 Rolling DB press

-

4x 30/30 hollow hold

GPP

S w/u

-

20 min light TGU practice

-

10x 30/90 row/ski/ bike

*10x KBS during rest

-

10x 30/30 weighted planks

ETAC

S w/u

-

400m sled drag

-

1000m Row/Ski for time

-

400m sled drag

-

25x band pull apart + 25x banded upright row

4 rounds

GPP

S w/u

-

5x inchworm w/ 2x push up + 10x banded dislocates + 10x banded pilaf press each side

3-4 rds

-

W2H Football bar BP (partner up as needed)

-

4x9 Football bar BP @ 50% (3x wide + 3x neutral + 3x close)

Chase each set with 5x med ball slams

3 min rest between sets

-

100x face pull

100x tri push down

MOE

 30min ski/ski/bike

-

10x dips + 5x pull up + 10X KBS

10min of quality reps

-

Mobility work

HYBRID

S W/U

-

15x sqt + 10x KBS + 5x RDL + 5x box jump

3 rounds

-

ME lower:

Bow bar back sqt

-

4x2 heavy doubles

-

4x8 RDL @ 50% DL 1RM

4x10 hyper

-

8min AMRAP

10cal Airdyne + 

20x box step ups

-

100x pull through 

MOE

Dislocates

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3rds

-

MOE: DL

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

5x5 BS @ 50% + 25% bands

1min rest

-

BP

1X10 @ 30-50%

4x5 @ 50-70%

-

10x 30/30 Row @ 5sec faster than 2k pace

ETAC

S W/U

-

15x sqt + 10x KBS + 5x RDL + 5x box jump

3 rds

-

M.E. lower:

3RM chamber bar BS

-

3x1 @ 85-90%

-

4x8 BB RDL

4x8 Single arm DB row

4x8 Hyper

-

6x30/30 AB for max total cal

GPP

S w/u

-

10x kang sqt + 2x box jumps + 30m gorilla walk (15m right lead + 15m left lead)

3-4 rds

-

W2H Hex Bar DL

-

5x5 Hex Bar DL @ 70% of above weight

3 min rest between

-

4x10 single leg RDL

4x25 banded single leg curl

-

6 min AMRAP

Double DB complex:

2x DL + 2x HC + 2x thruster

*15m DB bear crawl after each round

*+2x to each movement each round

HYBRID

S W/U

-

20x dislocate

-

10-1 DB complex

BR + clean + PP + push up

-

10min EMOM

2x PP @ 55% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

4x8 fat grip curl 

4x8 strict t2b 

ETAC

S W/U

-

5x inch worm + 10x dislocate + 15x band pull apart

4 rounds

-

8x2 PP @ 75%

1min rest between

-

10-1 BP ladder @ 75% BW (F = 50/60% BW) + 150m ski 

for time 

-

100x mace 360

(50x each side)

-

5min Ring FLR

HYBRID

FYF

ETAC

S w/u

-

6x 30m sled push

Increase weight each set

-

8x3 SSB @ 60% + 25% bands

1min rest between

-

3x Sumo DL @ (50% + 30% bands) + 2x weighted knee jump

10sets, 1min rest 

-

4x10 hyper @ 60% of BS

4x25 heavy banded leg curl

-

30x Med ball G2S @ 50% BW for time

GPP

S w/u

-

5x inchworm w/ push up + 10x GS + 15x KBS

3-4 rounds

-

EMOM Circut

1. Row 8/13 cal

2. 5x KB high Pull 53/100#

3. Ski 8/13 cal

4. 10x headcutter 35/70#

5. BikeErg 8/13 cal

6. 4x man makers

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

3 sets @ increasing weight

-

10x3 Sumo DL @ 60% + 25% bands

*chase each set with 1x seated box jump

-

4x12 Front sqt @ 50% 1RM

2min rest 

-

4x10 hyper

4x10 bb hip bridge

ETAC

S w/u

-

3x (6-1) pull up ladder

-

8k Row/ski @ 2k+17/18sec

Row R22

SKi R42

GPP

S w/u

-

10x KBS + 8x push up + 6x head cutter + 4x TGU + 2x box jump

3-4 rounds

-

3x 60/60 row for max meters + 6min rest + 3x 60/60 ski for max meter + 6min rest + 3x 60/60 row/ski for max meter

*total meters for all 9x intervals for score

-

5min FLR

HYBRID

S w/u

-

10min light TGU practice

-

8x 500m Row/ski + 2min rest 

@ 2k pace

-

4x10 hyper

-

10-1 push up ladder

*after each rung 15m 100# medball carry

ETAC

S w/u

-

500m ski + 30x mace 360 + 20x push up + 10x PP + 20x push up + 30x mace 360

-

M.E. Upper: 

Eye level strict press

-

3x2 @ 80-85%

-

6x TGU @ 16/23kg + 30m DB bear crawl @ 40/60#

4 rounds

-

5x5 strict T2B

-

1k ski @ 2k pace

GPP

S w/u

-

500m Row/ski (400m run) + 50m Farmers carry @ 2x 18/32kg + 2 min rest

6 sets

-

6x TGU @ 20/35# + 500m Ski/Row (400m Run) + 3 min rest

6 sets

-

10x 30/30 Weighted Planks