SELECTION PREP

10min run/row/ski/ad

-

3x10 shoulder dislocate

-

Single arm KB complex: 

10x swing + 8x C&J + 6x SN + 4x windmill + 2x TGU @ 20-25#

-

1k Row @ 2k pace 

4min rest

750m row @ 2k pace 

3min rest

500m row @ 2k pace 

2min rest

250m row @ 2k pace

-

10x push up + 10sec rest

Repeat until unable to complete 10x perfect push ups

ETAC

S w/u

-

6 x 30m sled drag 

*Increasing weight each round

-

3 rounds

30 second ski

30m bear crawl

5 DB PP

-

ME upper:

BHN snatch grip PP

-

3x2 @ 80-85% of above weight with 3 second hold at top

-

4x10 reverse grip BB bent row

4x10 rolling DB press

-

30m med ball bear hug carry + 15m sled pull

*4 rounds

-

100 leg curl

100 tricep pushdown

GPP

S w/u

-

20 min W2H single arm KB Complex

1x swing + 1x snatch + 1x clean & press + 1x windmill + 1x TGU

(once you reach your W2H, use the rest of the time to practice this heavy KB Complex)

-

30 min AMRAP

750m row + 30m DBL KB OHC + 30m DBL KB Rack Carry + 30m Farmers carry

-

10 min cooldown/mobility work as needed

SELECTION PREP

60min Run @ moderate pace 

-

15-30min foam roll

ETAC

S w/u

-

800m sled drag

-

30 min row

2k+18

-

100 banded good mornings

100 banded lat pulldown

-

4 x 30/30 scapular retraction hang 

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 neutral grip Football bar BP

-

Drop weight to 50-60% of W2H

3x wide grip + 3x neutral grip + 3x close

3rds; 3-4 min rest

-

4x10 inverted row

4x10 bench dips

-

3x10 FDBR

3x10 LDBR

3x10 Rev Fly

STR/PWR

S W/U

-

EMOM 10

3X YOKE STAND UP + 2X KNEE JUMP

-

W2H DL

5X2@ 85%

-

4X8 BOX SQT

4X10 HYPER

-

3X12 DB BULGARIAN SPLIT SQT

3X30 FACE PULL

SELECTION PREP

10min run/row/ski/ad

-

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

DL + BR + HC + FS + PP + BS

4rds @ increasing weight

-

3x5 DL @ 60%

-

27-21-15-9 reps of each

Cal skiRG + GS @ 50% Body weight + wall ball @ 20#

-

100x sit up

ETAC

S w/u

-

3 rounds

5 Jefferson curl

5 GS

5 box jump

-

ME lower: Bow bar BS

-

3x3 @ 80% of above weight

-

3 x 5 rack pull @60%

-

4x10 T bar row

4x10 Tempo RDL (3 second lower, 1 second up)

-

5 rounds

10 weighted box step ups+30 sec wall sit

*1 min rest

-

100 face pull

GPP

S w/u

-

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

*2x  broad jumps after each rung

-

W2H Sqt

-

3x Sqt @ 70% (fast reps) + 2x verical jumps

3 rds; 2-3 min rest

-

3x10 RDL

3x10 Rev Lunge (each leg)

-

100x banded goodmornings

100x leg curl

SELECTION PREP

2-hour ruck with 50# pack for max distance

ETAC

S w/u

-

5 inchworm+10 dislocate+15 band pull apart + 10 db pp

*3 rounds

-

DE upper:

10 min EMOM

2-3 PP at 70%

-

5x5 BP @ 60% + 25% bands

*1 min rest

-

3x10 (each arm) standing piston press

3x10 (each arm) bent over row

-

30m db bear crawl (fe:45 ma:55) + 100m ski sprint + 1 min rest

*10 rounds

-

100 band pull aparts

STR/PWR

S wu

-

10x KBS + 30m suitcase carry

6 sets

-

EMOM 5

3x knee jump

-

work to heavy back squat

2x1 @ 90%
2x2 @ 85%
2x3 @ 80%
*6x total sets, rest as needed *
-

4x8 Bb hip bridge

4x8 rdl

-

4x 30m bear crawl med ball push @ 70/100#
-

3x 60/60 leg curl

ETAC

-

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

SELECTION PREP

 10min AD

-

15x 30/90 AD @ 20cal

*during rest 15x unbroken push-ups must be completed 

-

20min foam roll

GPP

S w/u

-

(10-1) med ball slams

*10x mace 360 after each rung

-

8x KB Box Step up (L+R=1) + 90 sec Row/Ski + 2 min rest

3 rds

• 5 min rest

(10-1) DB PP Ladder + 100m Row/ski 

• 5 min rest

5x 60/60 max rep weighted sit ups

-

5-10 min mobility work

SELECTION PREP

5min light row

-

5k row for time

-

3x 1-6 strict pull up ladder

-

10x push up every 30sec for 10min

-

100x sit up

-

20 min foam roll

ETAC

S w/u

-

10 min TGU practice

-

6x500m row/ski

2 min rest

*2k pace

-

4x10 (each leg)  front heel elevated reverse lunge

4x12 reverse hyper

-

100 tricep pushdowns

GPP

S w/u

-

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

-

20 min easy pace  Row/Ski

@ R20/R40

-

100x face pull

100x tri push down

100x leg curl

-

5-10 min foam roll

STR/PWR

s w/u

-

2x 30/30 PP

-

warm up BHN SNPP

EMOM 10

3x BHN SNPP

-

W2H BP (85%)

2x BP @ 80-85% + 1x med ball toss for max weight @ 12#

5 sets, 3min rest

-

3x12 williams press

3x15 dip

-

100x push up cool down