ETAC

S w/u

-

400m sled drag

-

5x1500m row 

2k+17/18

3 min rest

-

4x30/30 hollow hold

GPP

S w/u

-

8x scap push up + 8x scap pull up + 8x banded pull apart + 8x dislocates

2 rds

-

10x push up + 10x pull up + 10x hollow lat pull down + 10x pilaf press

2 rds

-

W2H BP

-

3x BP @ 70% + 5x ball slam + 2 min rest

5 sets

-

4x10 DB Pull over

4x10 Overhead tri extensions

4x10 DB/KB/BB Bent Over Row

-

100x banded face pull

100x banded tri push down

HYBRID

S W/U

-

400m sled drag

-

6x3 Power clean

-

ME lower:

Trap bar DL   

-

3x1 @ 85-90%

-

4x12 hyper

4x8 SSB GM

4x8 SIngle arm row

-

100x band pull through

100x leg curl  

MOE

Dislocates

-

DL + HC + PP

1x triplet every 30sec for 10min

-

MOE: DL

**All lifts @ +20-25#

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%

-

3x 1min Death march holding 50/80# med ball

-

3x20 rev hyper

GPP

S w/u

-

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

3-4 rounds

-

Warm up DL

-

4x DL @70% 

4 sets; 1 min rest between

-

Warm up Back Squat

-

4x back Squat @ 60-70%

4 sets; 1 min rest between

-

10 min AMRAP

30 sec plank  + 10x KBS + 8/10 cal row/ski

ETAC

S w/u

-

3 rounds

10kbs

10 RDL

5 weighted knee jumps

-

ME Lower: 3RM Sumo DL

-

3x3 @80-85% of 3 or 1RM based on feel

-

4 rounds

12 reverse hyper

8 tempo RDL (@30% DL and increase accordingly)

1 min rest

-

100 leg curl

100 band RDL

-

6x 30m sled sprint at increasing weight

ETAC

S w/u

-

3 rounds

10 pushup

10 DB PP

10 band pull apart

-

5x5 BP @ 55% + 25% bands

1 min rest

-

10-1 DB PP (50% of 1RM)  + 10 cal machine for time

-

100 band pull apart

-

100 tricep pulldown

-

4x30/30 hollow hold

MOE

Dislocates

-

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

3rds

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

4rds

-

MOE: BS

**All lifts @ +15-20#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

BP & DL

1X10 @ 30-50%

4x5 @ 50-70%

-

100x KB Snatch for time @ 35#

ETAC

S w/u

-

6 rounds

BB complex

DL+HC+FS+PP+BS

-

DE:5x5 SSB BS @ 50% + 25% bands

1 min rest between

-

5X5 sumo DL off 4in blocks @ 50% + 25% bands

1 min rest between

-

10-1heavy  KBS / 1-10 burpee ladder

-

4x30m farmer carry

GPP

S w/u

-

Single arm complex:

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

4 rounds (2 rounds each arm)

-

RE-TEST 2k for time + full rest

or

10x GS  + 15/20 cal row/ski/bike + 10x KBS + 5x burpees

4 rounds 

-

10x GS  + 15/20 cal row/ski/bike + 10x KBS + 5x burpees

4 rounds 

-

AMRAP 6 min

+1x G2S + 30m Bear Hug Carry

MOE

10min row 

-

10x 30/90 Row @ 140m

*during rest 10x push up

-

5min FLR

-

10min bike cool down

HYBRID

S w/u

-

1x Power clean + hang clean + front sqt

Every 30sec for 10min

-

10x3  DL @ 55% + 25% bands

*chase each set with 2x knee jump

-

4x12 belt sqt @ 50% 1RM + 1minm death march 

2min rest 

-

4x12 hyper

4x8 KB RDL

-

100x leg curl

ETAC

S w/u

-

30 min row/ski @2k+18

-

4x12 BSS at body weight

4x30m suitcase carry (each hand)

-

4x30/30 hollow hold

GPP

S w/u

-

Double KB Complex:

10x clean & press + 30m OHC + 10x KBS + 30m Rack Hold Carry + 10x RDL + 30m Farmer Carry

4 rounds; rest as needed

-

W2H triple DL

-

1x DL of heavy + 2x box jump + 2 min rest

5 rounds

-

4x10 Heel Elevated RDL

4x10 Bent over row

4x10 KBS

-

100x banded pull through

100x banded leg curl

MOE

Dislocates

-

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

3-5rds

-

MOE: Press

**All lifts @ +5-10#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

DL & BS

1X10 @ 30-50%

4x5 @ 50-70%

-

10x KB swing @ 35# every 30sec for 10min

HYBRID

S w/u

-

400m sled drag

-

12x 90/60 Row/ski/ bike

@ 2k + 11/12sec

R20/40

-

Keep a light Kb moving for 10 min

ETAC

S w/u

-

10-1 pushup ladder 

*6 mace 360 after each rung

-

ME upper: 3RM wide grip bench press 

-

3x3 @ 80%-85% of 3 or 1RM max based on feel

-

4x12 rolling bicep

4x12 Single arm bent over row (L+R=1 set)

-

4 rounds

4TGU (35lb/53lb)+ 30m DB bear crawl (50lb/70lb) + 8 cal ski for time (7/10)

GPP

S w/u

-

10 min TGU/Mace/Club practice

-

EMOM 6 min

5x KBS + 4x GS + 3x headcutter

-

4x 750m row/ski + 3-4 min Rest

-

5 min FLR (or 5 min of total core work)

MOE

3x 1500m Row + 3min rest

@ 2k + 15sec

-

10x TGU + 30m farmers carry + 10x KBS +

HYBRID

S w/u

-

20x dislocate

-

10min light TGU practice 

-

ME Upper: 2RM BP

-

3x1 @ 90% of 2RM

-

4x8 skull crusher

4x8 incline DB BP

4x25 face pull

-

5min Ring FLR