ETAC

S w/u

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400m sled drag 

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60min ruck for max distance @ 50# pack

*every 10min you must drop pack and complete 50x sqt + 10x burpee 

SELECTION PREP

WK 3

10min run/row/ski/ad

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3x10 shoulder dislocate

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Single arm KB complex: 5x of each light KB

Swing + Snatch + Swing + C&P + windmill + TGU 

2rds each arm

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Work to heavy BP

(test 1RM if needed)

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10x BP @ BW + single arm DB row @ 50% BW

5 sets, rest 3min between

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2x 30/30 Push press @ 15-25#

2min rest

2x30/30 push press 15-25#

*rest in overhead hold

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6x30/30 row @ 7sec faster than 2k pace

GPP

S w/u

-

15x KBS + 10x GS + 30m Monster Walks

3 -4 rds

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W2H Sumo DL

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2x Sumo DL @ 80% of W2H + 1x high jump + 2x broad jumps

6 rds; 3 min rest

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3x10 B-stance RDL (each leg)

3x10 Alt Lunge (R+L=1)

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100x leg curl

100x face pull

ETAC

S W/U

-

400m sled drag 

-

4x DBL KB clean + 4x box jump

6 rounds

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M.E. lower:

3RM TRAP BAR DL 

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4x8 RDL

4x8 Hyper

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3sets max distance farmers carry @ body weight

-

4x1min leg curl

SELECTION PREP

75min Ruck w/50# pack @ moderate pace

ETAC

S W/u

-

20x dislocate

-

10x PP @ 50% + 5x heavy Ball slam + 5x G2S @ 50% BW

3 sets, 2min rest 

-

1min max rep BP @ 50% + 1min rest +

1min max rep burpee + 1min rest + 1min max rep Alt KB snatch @ 16/24kg

Repeat 

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100x triceps push down

100x band pull apart

SELECTION PREP

10min Run

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3x15 sqt

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BB complex: 10-2 evens only ladder

DL + BR + HC + FS + PP + BS

*all reps on the rung done without setting the BB down. Rest as needed between rungs.

**start @ 75# for 10x of each and increase weight accordingly to a heavy 2x reps of each

-

3x15 BS @ BW 

-

500m Row for time

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10x push up every30sec for 10min

-

Foam roll / mobility work

MOE

Dislocates

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3-4 rds

-

MOE: BS

**All lifts @ +10#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

1x8+ @ 70%

-

5x5 Press @ 45% + 25% bands

-

DL

1X10 @ 30-50%

4x5 @ 50-70%

-

8min AMRAP 

30m bear hug carry @ 50% BW + 10cal AAB

ETAC

S w/u

-

DB complex: 6x of each

RDL + BR + Thruster + push up + thruster

3 sets, @ increasing weight

-

5x DL @ (60% + 25% band ) + 10cal AD 

5 sets, 90sec rest 

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5x box sqt @ (50% + 25% bands) + 5x heavy KBS + 3x broad jump

5 sets, 90sec rest

-

30-20-10

KB rack hold step up + T2B

-

4x10 hyper

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/row cal

-

21-15-9

Dbl KB clean and press + row/ski cal

-

21-15-9

KB RDL + ski/row/bike cal

-

10 min Heavy KB Farmers Carry Hold Challenge yourself

*each drop is +2x burpees

SELECTION PREP

30min Run @ moderate pace

-

3x 1-6 strict chest to bar pull up ladder

-

150x push up

*break up however you like 

-

15min foam roll / deep tissue work

ETAC

S w/u

-

400m sled drag

-

30min row/ski

-15min @ 2k + 16

-10min @ 2k + 13

-5min @ 2k + 9

-

5min ring FLR

MOE

800m sled drag

-

Single arm Kb complex:

10x swing+

8x snatch +

6x C&P + 

4x windmill + 

2x TGU

2 sets each arm @ light KB 

-

30min row/ski

@ 2k + 18sec

R20/40

-

100x band upright row

100x band pull through

GPP

S w/u

-

Single arm light KB complex:

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

10 rds each arm

-

10-1 med ball slam ladder 

*10x Mace 360 after each rung

-

10x clean grip high pull + 90 sec row/ski/bike @ 90% effort 

3 sets, 2min rest between

-

3x 30m heavy DB bear crawl

-

5 min mobility work

SELECTION PREP

10min run/row/ski/ad

-

3x5 shoulder dislocate

-

1-10-1 push up ladder

-

Work to heavy Push Press (test 1RM if needed)

-

4x 1-4 PP ladder @ 75% BW 

*1:1 work to rest 

-

4x 1-4 TGU ladder @ 53#

*TGU done each arm

-

5x Burpee every 30sec for 10min

-

5x20 sit up

MOE

Dislocates

-

DB complex:

FDBR + LDBR + curl + PP + Bent Row + Push up

3 sets, 1-2min rest between

-

MOE: Press

**All lifts @ +5#

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%

-

12x JM press + 25x push down 

4 sets

ETAC

S w/u

-

2x 30/30 PP *rest in OH hold

2x 30/30 Push up / MNT climber

-

M.E. Upper: 1RM SLING SHOT BP

-

4x8 incline DB BP 

4x8 T bar row

-

12x rolling triceps + max rep banded triceps push down @ black band

4 sets, 1min rest 

-

250m row for time

GPP

S w/u

-

20 min light TGU practice or yoga flow

-

10x 30/90 row/ski/ bike

*5x med ball slams or 10x KBS or 3x devils press during rest

-

10x 30/30 weighted planks

GPP

S w/u

-

20x dislocates

-

5x inchworm w/ 2x push up + 10x banded pull aparts + 10x banded pallof press each side

3-4 rds

-

W2H 2-board BP or Dead Stop BP

-

3x BP @ 70% of W2H + 6x heavy alt single arm snatches (3 each)

3 rds; 2-3 min rest

-

4x8 single arm Row

4x10 bench dips or dips

-

100x face pull

100x tri push down

SELECTION PREP

60min Row/Ski/AD

Or 

Swim

-

20min foam roll