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 pallof press

2 rds

-

W2H PP

-

2x PP @ 80-90% + 2 min rest

5 rounds

-

4x 12 floor press

4x 12 williams press

-

100x banded face pull

100x banded tri push down

MOE

Dislocates

-

DL + HC + PP

1x triplet every 30sec for 10min

-

MOE: DL

**All lifts @ +5/10# from last week 

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%

-

4x 30/30

Box jump/step up

4min rest

4x 30/30 frog hop

ETAC

S w/u

-

3 rounds

15 squat

30m lunge

5 box jump

-

ME lower: 3RM Bow Bar BS

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

-

4 rounds

12 reverse hyper

12 deficit lunge with 25/35 lb db

1 min rest

-

8x25 single arm tricep extension 

-

30 devil press (25/40lb)

GPP

S w/u

-

10x Kang Sqt + 10x KB Headcutter + 30m Gorilla Shuffle (15m right lead + 15m left lead)

3-4 rds

-

W2H 2-ct pause squat

-

3x 2-ct pause squat @ 70% + 2-3 min rest

4 rounds

-

4x10 Single Leg KB RDL

4x10 KBS

-

100x banded leg curl

HYBRID

S W/U

-

20x dislocate

-

3x10 Club swing pull over 

3x10 crucifix club press

3x15 push up

-

10min EMOM

3x PP @ 45% + black bands

-

Warm up BP 

8x8 BP

2min rest between

-

5min max rep cross body hammer curl

-

1k Ski @ 2k pace 

ETAC

S w/u

-

3 rounds

10 banded lat pulldown

5 inchworm

6 TGU

-

10 min EMOM

2 fat bar PP @70-75%

-

DE upper

5x5 bench press @ 50%+25% bands

1 min rest

-

25 face pull + 25 high pull

4 rounds 

-

4 rounds

10 wallballs (12lb/15)

30 m bear crawl

10 devils press (20/30lb) for time

HYBRID

FYF

MOE

Dislocates

-

8X2 knee jump

-

Work to heavy yoke stand up

-

MOE: BS

**All lifts @ +20-25#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

BP & DL

1X10 @ 30-50%

4x5 @ 50-70%

-

250m Row + 5x pull up + 10x push up + 20x KBS

4rds for time

ETAC

S w/u

-

10 min EMOM

2 PC + 2HC

-

DE lower: 

5x5  Box squat @ 55% + 25% bands

1 min rest

-

5X5 DL  @ 50% + 25% bands

1 min rest

-

4x10 reverse hyper

-

30 G2S at 50% body weight + 30 heavy KBS (53/70lb) for time 

*kb higher than eye sight

GPP

S w/u

-

10x sqt + 10x kbs + 10x RDL + 5 box jump

3-4 rds 

-

(1000m - 200m) Row + (200m - 1000m) Ski

3x G2S between each

HYBRID

S w/u

-

400m sled drag

-

10x KBS + 30m suitcase carry

4 rounds

-

10x3  sumo DL @ 50% + 25% bands

*chase each set with 1x G2S  @ 50% BW + 1x high seats box jump

-

4x12 Bow bar BS + 1min death march 

2min rest 

-

4x10 hyper

4x8 weighted bulgarian split sqt

-

5min static hold @ 2x 24kg KB

MOE

60min pack carry @ 50#

ETAC

S w/u

-

15 min TGU practice 

-

10x30/30 @

2k-5

-

3 x (5-1) pull up

*use weight if can

-

100 face pull

100 single leg glute bridge 

-

5 min plank any position 

GPP

S w/u

-

DB Complex 6x of each movement:

RDL + BR + HC + PP + FS

4 rds

-

W2H double (2x) Box Squat

-

2x Heavy Box Squat + 2 min rest

5 sets

-

4x20 Rev Lunge (10x each leg)

4x10-20 banded good morning

-

100x leg curl

HYBRID

S w/u

-

400m sled drag

-

100x Light TGU

-

2x 3000m Row/ski

+ 2min rest

@ 2k + 19/20sec 

-

100x triceps push down

100x face pull 

100x band pull through

MOE

Dislocates

-

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

3-5rds

-

MOE: Press

**All lifts @ +10#-15#

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%

-

30-20-10 

Wall ball + ball slam 

ETAC

S w/u

-

10-1 ladder

 *Even rungs mace 360

*odd rungs DB PP

-

ME Upper: 3RM PP

-

3X3 @80-85% of 3 or 1RM based on feel

-

10 rounds

10 band pull apart

10 dips

5 min burpee Amrap

GPP

S w/u

-

W2H Single Arm KB Complex: (20 min)

1x Swing + 1x Clean and Press + 1x snatch + 1x windmill + 1x TGU

-

20 min steady pace row

R20/40

-

10 min moblity

HYBRID

S w/u

-

20x dislocate

-

2x30/30 PP 

-

ME Upper: Turkish get up 

-

4x12 DB BP

-

5x weighted pull up + 30m heavy DB bear crawl

5 sets, rest as needed 

-

5min Ring FLR 

MOE

400m sled drag

-

10x 90/60 Row @ 2k +7/8sec

-

5x5 weighted pull up

-

5min FLR