SELECTION PREP

5x 1-6 pull up ladder

-

45min Row/ski/AD @ moderate pace

MOE

10min TGU practice

-

3x 5-1 pull up ladder

-

30min Row @ 2k +20sec 

ETAC

S w/u

-

3x 60/120 @ 2kpace /2k + 2sec

4min rest

repeat for 4x total interval blocks

*increase DF +20/+30 or more.

Row R24

Ski R44

-

150x banded triceps push down

150x banded leg curl

-

30min light sled drag

GPP

S w/u

-

10x Kang Sqt + 10x KBS + 30m Bear Crawl (15m low to ground; 15m hips high)

3-4 rds

-

W2H DL with pause at knee on lower

-

3x3 @ 80-85% DL (no pause)

3-4 min rest between

-

4x10 elevated DB lunges

4x10 heel elevated RDL

-

100x banded leg curl

SELECTION PREP

10min row warm up

-

3x5 GS

3x15 sqt

3x5 box jump

-

Work to 1RM FS

-

6x FS @ 70% + 10cal AAB sprint

3 sets, 3-4min rest between

-

10x GS @ 72# + 100m row sprint

3 sets, 2-3min rest betweeen

-

3x30m DB bear crawl @ 2x70# DB

3x10 KB RDL

MOE

Dislocates

-

8X KBS + 3X seated DB box jump

6 sets

-

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%

-

10x SA DB row  + 25x face pull 

4 sets

ETAC

S W/U

-

1x Power clean + Hang clean + FS

every 30sec for 10min

-

M.E. lower:

Front sqt

-

3x1 FS @ 85-90%

-

4x8 RDL @ 50-60%

4x10 front rack Bulgarian split sqt @ BB or more

-

3x5 Chest to bar pull up with 3-5sec lower

-

8x 20/10 burpee

GPP

S w/u

-

20x dislocates

-

15 sqts + 10x KBS + 5x inchworms w/ pushup 

3 rds; rest as needed

-

10x DB trusters + 60 sec ski/row + 2 min rest

3 rds

*5 min rest

5x explosive push up + 60 sec row/ski + 2 min rest

3 rds

*5 min rest

5 min AMRAP

+1x G2S + 30m bear hug carry

-

Cooldown as needed

ETAC

S w/u

-

 10 inchworm

-

4 x30/30 PP

-

10 min EMOM

1-2 PP @ 75-80%

-

DE upper:

5x5 FB BP at 45% + 25% bands

1 min rest

-

5 FE/10MA

Pushups every 30sec for 5 min

-

5 manmaker (25/40lb) + 400m run 

4 rounds for time 

4x30/30 hollow hold

MOE

Dislocates

-

5x GS + Box jump ladder @ each height

4 rounds, 1min rest between

-

MOE: BS

**All lifts @ +25-30#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

5x5 Press @ 45% + 25% bands

-

DL

1X10 @ 30-50%

4x5 @ 50-70%

-

3x10 good morning 

3x20 rev hyper

-

500m Row for time

ETAC

S w/u

-

3 rounds

10 GS

30m Sled push

2 broad jump

-

DE lower:

5x5 SSB @ 60% + 25% bands

1 min rest

-

5X5 deficit DL @ 50% + 25% bands

-

4 rounds

10 reverse hyper

1 min bear hug death march

30G2S at 50% body weightd

GPP

S w/u

-

Every 30 sec for 5 min

2x KBS + 2x Clean + 1x Rack Squat

-

42 min EMOM

1. 15x RDL

2. 7x head cutter

3. 15x KBS

4. 7x Right arm Clean and Press

5. 7x Left arm Clean and Press

6. Rest

7 rounds

MOE

S w/u

-

20x dislocates

-

3x 30m OH Carry @ BB

Every step 1x OHS

-

10x 250m + 90sec rest

@ T2k- 2/-4sec

-

50x T2B

ETAC

S w/u

-

10k row @ 2k+20

-

4x30m offset farmer carry (different weight in each hand, ex 30 lb in left hand, 45lb  in right, then switch)

GPP

S w/u

-

10x T-Spine Twist + 10x birddog 

2 rounds each side

-

10x KBS + 3x Broad Jump

6 rounds

*start moderate and work to heavy KBS

-

(10-1) thruster + (1-10) med ball slam ladder

-

5 min FLR

MOE

Dislocates

-

EMOM 8

1x g2S + 2x knee jump

-

MOE: Press

**All lifts @ +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% 

-

8x t-bar row + 25x tricep push down

4 sets, 1min rest

ETAC

S w/u

-

3 rounds

10 pushup

10 band pull aparts

-

3RM close grip FB bench

-

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

-

4x12 T bar Row

4x12 seated DB OHP

-

100 lat pulldown

100 band high pull

-

4 rounds

4 T2B

6 KB snatch @ 35/50lb

8 cal ski

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

-

4x 250m row/ski @ 2k pace and 2k stroke rate

Full Rest between rounds

2x 500m row/ski @ 2k pace and 2k stroke rate

Full rest between rounds

1x 1000m row/ski @ 2k pace and 2k stroke rate

-

10x 30/30 weighted plank or other core work

MOE

30min Row @ 2k +20sec 

-

3x 5-1 pull up ladder

-

3x10 BB hip bridge

3x10 SA DB row

3x10 Kneeling SA KB press

ETAC

S w/u

-

10 min TGU practice

-

6x 500m 

2 min rest

*start at 2k pace and try to increase each round

-

3 x (5-1) pull up

-

100 banded leg curls

100 banded RDL