GPP

S w/u

-

(10-1) KBS Ladder + (1-10) Med Ball Slam Ladder

-

12x DL @ 40-50% + 4 min row/ski + 2 min rest 

3 rds

• 5 min rest

7x head cutter + 90 sec row/ski + 2 min rest

3 rds

• 5 min rest

3x G2S + 100m Bear Hug Carry + 1 min rest

3 rds

-

3x 60/60 max rep Hand Release Push ups

SELCTION PREP

1-20-1 KB swing breathing ladder @ 53# 

-

100x sit up

-

20min foam roll

ETAC

60min Ruck with 35-50# pack at moderate pace

GPP

S w/u

-

5x scap push up + 5x scap pull up + 10x banded pull aparts + 10x dislocates

2 rds

-

5-10x pull ups + 10x push ups + 10x pallof press

2rds

-

W2H BP w/ specialty bar

-

3x @ 70-80% of W2H

4 rds; 3 min rest

-

4x12 Z-Press

4x 10 Rolling Tri

4x8 Floor Press

-

100x Face Pull

100x Tri push down

SELECTION PREP

WK4

10min run/row/ski/ad

-

3x20 sqt

3x5 GS w/5sec pause

3x5 tuck jump

-

5x clean hi pull @ 80% 1RM + 1min Row @ 90% MHR + 3min rest

3rds

-

5min intermission (including 3rd-3min rest)

-

5x BS @ 80% 1RM + 1min run @ 90% MHR + 3min rest

-

5min intermission (including 3rd-3min rest)

-

5x 20m DB bear crawl @ 2x70# DBs

ETAC

S W/U

-

12min alternating EMOM

1. 15x KBS @ 16/24kg

2. 5x burpee

3. 10cal or 100m run

-

3x20 Sumo DL @ 30% 1RM

3x20 conventional DL @ 30% 1RM off 4” deficit

-

3x12 Goodmorning

3x10 bulgarian split sqt

-

8x20/10 tabata Row/bike/run/ski

2min rest 

4x20/10 tabata row/bike/run/ski

GPP

S w/u

-

(10-1) GS ladder + (1-10) KBS ladder

-

W2H Zercher Sqt

-

3x @ 70-80% of W2H

4 rds; 3 min rest

-

4x6 heavy BB RDL

4x8 Gorrila Row

4x25 banded leg curl

-

6x 30/30 box jump burpees

SELECTION PREP

90min ruck w/50# pack @ moderate pace

ETAC

S W/u

-

20x dislocate

-

3x5 Man maker 

@ increasing weight

-

2x PP @ (45% + mini red bands) + 2x board jump

8 sets, 1min rest between

-

10x3 Floor Press @ 70%

1min rest between

-

5x man maker + 30m bear hug carry @ 80/100# + 8x T2B

6rounds for time

SELECTION PREP

 10min run/row/ski/ad

-

BB complex: 6x of each without setting down the bar

DL + BR + HC + FS + PP + BS

4rds @ increasing weight

-

100x man maker @ 2x30# DBs for time

-

2x 400m run + 2min rest 

-

10-1 T2B ladder

ETAC

S w/u

-

1x Power clean + hang Clean + FS

every 30sec for 10min

-

5x Sumo DL @ (50% + 25% bands) + 8x heavy KBS + 30sec row sprint

3 sets, 2min rest between 

-

5x Box sqt  @ (55% +25% bands) + 5x box jump + 30sec ski sprint

3 sets, 2min rest

-

8min AMRAP

1x Pull up + 30m bear crawl

*+1x pull up each round

GPP

S w/u

-

SIngle Arm KB Complex:

10x swings + 8x snatch + 6x Clean & press + 4x windmill + 2x TGU

2 rds each arm

-

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

5x heavy med ball slams after each rung

-

Cooldown/Mobility work as needed

SELECTION PREP

60min row/ski/ad/

Or

swim

-

20min foam roll

GPP

S w/u

-

BB Complex: 6x of each

RDL + BR + FS + PP + BS

3 rds

-

W2H snatch grip High Pull

-

3x Snatch Grip High Pull @ 70% + 2x G2S

4 rds; 2-3 min rest

-

5x burpees every 30sec for 5 min

-

10x Heavy KBS every 30sec for 5 min

-

5 min FLR

ETAC

S w/u

-

400m sled drag

-

AMRAP 12

10x Alt Kb snatch + 6x box jump + 4x T2B

-

10x 30/90 Row

*during rest 3x burpee box jump

-

6x 30m farmers carry

SELECTION PREP

10min run/row/ski/ad

-

DL + HC + FS

1x triplet @95-135# every 30sec for 10min

-

Work to heavy DL

-

5x2 DL @ 80%

*chase each set with 4x broad jump for max distance

*rest 3min between each set

-

3x5 SLDL

-

3x 500m Row @ 3sec faster than 2k pace + 90sec rest

-

10x push up every 30sec for 10min 

GPP

S w/u

-

Mace Complex: 10x each

Barbarian Sqt + Mace 360 (right) + Mace Rev Lunge w/ twist + Mace 360 (left)

5 rds

-

10x 90/30 Row/Ski

-

5 min FLR

-

100x banded leg curl

100x banded good morning

ETAC

S w/u

-

4x5 single arm club pull over

-

5x inch worm + 15m bear crawl + 15m reverse bear crawl

3 sets

-

M.E. Upper: 3RM PP

-

4x8 floor press

4x8 DB pull over

-

10x dip + 25x williams press

4 sets, 1min rest 

SELECTION PREP

5-mile run @ 80%

-

5x 5-1 strict pull up ladder

-

100x sit up 

-

20min foam roll

GPP

S w/u

-

5x scap push up + 5x scap pull up + 10x banded pull aparts + 10x dislocates

2 rds

-

5-10x pull ups + 10x push ups + 10x pallof press

2rds

-

W2H BP

-

2x BP @85-90% of W2H + 10x Mace 360

5 rds; 3 min rest

-

3x10 bench dips

3x10 pull over

3x10 williams press

-

100x tri push down

100x face pull