ETAC

S w/u

-

400m sled

-

6x TGU + 1min FLR

5 rounds

-

8x 90/60

@ 2k + 3sec

R28/48

-

100x band pull apart

100x face pull 

100x good morning

MOE

S w/u

-

400m sled drag

-

10min light TGU practice 

-

10x 90/60 row/ski

@ 2k + 7/8sec

R24/44

-

100x face pull

100x push down

100x leg curl

GPP

S w/u

-

10x DB Box Step Up (each leg) + 10x KBS

4 rds

-

W2H Back Sqt or Front Sqt in 5 sets

-

10 min EMOM 

1x @ 80% of W2H

-

4x10 single leg RDL

4x25 banded single leg curl

-

2x 30/30 air sqt

*rest in the hole

1 min rest

2x 30/30 air sqt

*rest however

SELECTION PREP

10min Run/row/ski/ad

-

2x5 wall sqt

3x15 sqt

3x10 KB RDL

3x10 (lunge + SLDL)

-

Work to heavy DL

(Test 1RM if needed)

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5x3 @ 80%

Rest 3-4min between sets

-

3x10 Hip bridge @ increasing weight

3x5 SLDL @ 75# or more

-

2000m Row for time

-

15min foam roll

MOE

Dislocates

-

10x2 knee jump + box jump

-

MOE: DL 

**All lifts @ +10# if reps and sets complete last week **

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%

-

3x8 GHR

3x8 DB row

-

3x 60/60 leg curl 

ETAC

S W/U

-

400m sled drag 

-

4x DBL KB clean + 4x box jump

6 rounds

-

M.E. lower:

SSB  

-

3x 60/60 max rep SSB @ 50% 1RM 

-

8x RDL @ 50% + 1min max rep banded leg curl

3 sets, 1min rest

-

4x8 hyper

-

3x1min farmers carry death march

ETAC

S W/U

-

3x10 sqt

3x10 KBS

3x10 push up

3x10 DB PP

-

5x sumo DL @ (50% + 25% bands ) + 2min row @ 2k pace

3 sets, 2min rest between

-

5x PP @ (50% + mini red bands) + 2min ski @ 2k pace

3 sets, 2min rest between

-

200x banded triceps push down

200x banded leg curl

-

4x 30/30 hollow hold

SELECTION PRED

60min ruck w/50# pack @ moderate pace

MOE

Dislocates

-

Work to heavy yoke stand up + 2x knee jump

-

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%

-

400m bear hug carry @ 80# + sled drag @ 45#

ETAC

S w/u

-

10min EMOM

2x Power clean + 2x knee jump

start @ light and increase weight accordingly 

-

10x3 BS @ 50 % + 25% bands

1min rest between

-

10x3 BP @ 45% + 25% bands

1min rest

*alt grip every 3sets close, wide, reg

-

“Those Buprees suck”
10x pull up

20x KBS @ 16/24kg

30x box jump

40x push up

50x sit up

60x burpee

10x pull up

for time

ETAC

S w/u

-

3 rounds

10 kb sumo deadlift

10 KBS 

10 GS

-

DE lower:

5x5 SSB box squat @50% + 25% bands

*1 min rest

-

10x3 trap bar DL @55% +25% bands + 2 weighted knee jumps

*1 min rest

-

4x10 reverse hyper

-

10-1 G2S @ 50% body weight + box jump ladder

*100m ski after each rung

GPP

S w/u

-

5x inch worm w/ pushup + 10x KBS + 3x jump squat

4 rounds

-

2k for time

Full rest

-

100x banded face pull

100x banded tri push down

100x banded leg curl

SELECTION PREP

Warm up as needed

-

5mile run for time

MOE

S w/u

-

20x dislocates

-

800m sled drag

-

10x 30/90 row

*2x G2S @ 50% BW during rest

-

10-1 t2b ladder

ETAC

S w/u

-

3x 1000m row/ski + 5min rest

*These are continuous 1000m reps, with rate changes at 500m, 250m, 250m. Reps start at 2k + 4/6sec to start. Increase pace at least -2/-3 seconds with each rate

increase.

Row R 26/28/30+

Ski 44/46/48+

-

800m sled pull

-

100x band face pulls

100x band good morning

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 5x Earthquake BP

-

5x5 Heavy earthquake BP

3-4 min rest between sets

-

3x10 KB Z press

3x10 bench dips

-

8x 20/10 DB banded tri push down

SELECTION PRED

10min run/row/ski/ad

-

3x10 dislocate

-

DB complex: 10x of each @ 10-20#

LDBR + FDBR + Rev fly + curl + OHP

3rds rest some between

-

DB Complex 10-1 of all @ 2x25# DB

Bent row +upright row + curl + OHP + push up w/rows

-

10x dip + 5x pull up + 5x chin up

5rds

-

DBL KB complex: 

5x Bottoms up press + 10x SN + 15x swing @ 2x35# KB + 2x rope pull @ BW

4rds

-

10x push up every 30sec for 10min

MOE

Dislocates

-

2x 30/30 PP

-

10x push up + 5x pull up

3 rds

-

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% 

-

12x williams press + 25x triceps push own

4 sets

ETAC

S w/u

-

3x5 man maker @ increasing weight

-

3x5 Burpee pull up

-

M.E. Upper: 

Incline BP 

-

3x6 Floor press 

-

4x30/30 hang snatch grip high pull

-

10-2 evens only DBL KB clean ladder @ 2x 16/24kg

after each rung 30m KB bear crawl 

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

-

20 min Row/Ski easy pace (~2k+18)

R20/R40

-

50x Light TGU practice