MOE

Dislocates

-

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

3-5rds

-

MOE: Press

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%

-

10min max Z-Press @ BB

GPP

S w/u

-

10-1 Med Ball Slams

*10x Mace 360

-

15x 30/90 @2k -1

-

10-1 push up + KBS ladder

* 20x flutter kicks L+R=1

ETAC

S w/u

-

250m Ski + 30x mace 360 + 20x push up + 10x band pull apart + 5x pull up

2rds

-

M.E. Upper: 

3 board Football bar BP

-

3x2 @ 80-85%

-

3x12 KB piston press

3x12 KB gorilla row

-

100x banded face pull

100x banded triceps push down

HYBRID

S w/u

-

20x dislocate

-

10x mace 360 + 

30m bear crawl +

10x push up

3 rounds

-

ME Upper: 2RM strict press

-

4x8 close grip BP

4x8 T-bar row

-

4x30/30 hang snatch high pull

-

5min Ring FLR 

MOE

15min TGU work

-

12x 90/60 

@ 2k + 9/10sec

R22/42

-

100x face pull

100x push down

-

400m sled drag

ETAC

S w/u

-

400m sled drag

-

30min max distance Row/ski/bike/run

Row/ski aim for 2k +16sec

Row R20

Ski R40-42

-

3x (5-1) pull up ladder

GPP

S w/u

-

DB Complex 6x of each movement:

RDL + BR + HC + PP + FS

4 rds

-

W2H banded DL in 6 sets

-

10 min EMOM

2x banded DL @ 80% of above weight

-

100x Banded pull through

100x Banded single leg curl

-

6x 30/30 on machine of choice

HYBRID

S W/U

-

5x KBS + 2x weighted seated box jump

6 sets, 1min rest between

-

ME lower:

2RM SUMO DL 

-

3x1 heavy singles

-

4x12 hyper

4x8 RDL @ 50% 

-

10cal bikeerg + 30x lunge

3 rounds for time

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% 

8+ @ 70%

-

5x5 BS @ 50% + 25% bands

1min rest

-

BP

1X10 @ 30-50%

4x5 @ 50-70%

-

4x8 hyper

4x25 leg curl

ETAC

S W/U

-

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

3 rds

-

M.E. lower:

Box sqt 

-

3x1 @ 85-90%

-

4x8 BB RDL

4x8 Pull up

-

30-20-10

Cal row/ski/bike + KBS @ 32kg +

Ball slam @ 30#

GPP

S w/u

-

10x Swing + 8x Clean and Press + 6x snatch + 4x windmill + 2x TGU

3-4 rounds

-

2k for time + full rest

-

10-1 G2S

*10x KBS after each rung

ETAC

S w/u

-

400m sled drag

-

30min max distance Row/ski/bike/run

Row/ski aim for 2k +16sec

Row R20

Ski R40-42

-

3x (5-1) pull up ladder

ETAC

S W/U

-

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

4 rounds

-

2x PP @ 70% + 100m ski sprint

8 sets, 2min rest between

-

3x12 DB BP

-

5min max rep cross body hammer curl

MOE

Dislocates

-

8x4 lateral seated box jump

-

MOE: BS

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

5x5 Press @ 45% + 25% bands

-

DL

1X10 @ 30-50%

4x5 @ 50-70%

-

10x DL @ BW + 10x FSPP @ 2x20# DB + 250m Row 4rds for time

-

Cool down

ETAC

S w/u

-

6x 30m sled push

Increase weight each set

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x Sumo DL @ (60% + 25% bands) + 2x weighted knee jump

5sets, 1min rest 

-

4x10 hyper @ 60% of BS

-

50-40-30-20-10 

Cal AB + KBS @ 24/32kg

GPP

S w/u

-

10x kang sqt + 10x banded dislocates + 10x banded pull apart + 10x push up

3-4 rds

-

21-15-9

KBS + ski cal

-

21-15-9

KB clean and press + row cal

-

21-15-9

KB RDL + ski/row/AB cal

-

5 min KB Rack Hold

*each drop is +2x burpees

MOE

5min light Row

-

10MIN LIGHT TGU PRACTICE

-

15x 30/90 Row @ 2k -5sec

-

3x (5-1) pull up ladder

ETAC

S w/u

-

30min light sled drag

-

10x 30/30 ski @ 2k-5

-

100x banded triceps push downs

GPP

S w/u

-

Single arm light KB complex:

3x swing + 2x clean + 1x OH rev lunge

10 rds each arm

-

100x mace 360

-

30 min AMRAP

20x sqt + 15x KB swing + 8/10x push up + 100m KB carry

-

10 min mobility work

MOE

Dislocates

3x10 sqt

-

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

3-5rds

-

MOE: Press

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

5x5 DL @ 50% + 25% bands

1min rest

-

BS

1X10 @ 30-50%

4x5 @ 50-70%

-

15x williams press + 25x tricep push down 

4 sets, 90sec rest between