STR/PWR

S w/u

-

10min TGU practice

-

50-40-30-20-10

Bike cal

+

1-2-3-4-5

KB Rack hold carry

*1x = 30m 

M@ 2x 24kg

F @ 2x 16Kg

-

5min Ring FLR

-

SELECTION PREP

60min Row/ski/ad

Or

swim

-

5x 1-6 pull up ladder

ETAC

S w/u

-

4 rounds

5 jefferson curl

10 lunges

-

5k row/ski

2k + 10

-

5/10 pushups every 30 seconds for 5 min

-

3x5  seated box jump

-

4 x 30/30 hollow hold

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 3 ct pause BP

-

3x BP @ 70-80% + 10x mace 360

4 rds; 3 min rest

-

3x10 over head tricep extension

3x10 single arm row

-

100x banded tri push down

100x face pull

STR/PWR

S W/U

-

400m sled drag 

-

8x4 seated Lateral Box jump

-

Build to heavy single Deadstop Back sqt

-

3x1 heavy single

-

4x8 Deficit DL @ 50%

-

4x8 GHR 

4x8 double underhand BB row

-

3x1min Bear hug death march

-

100x leg curl 

ETAC

S w/u

-

3 rounds

10 band lat pull down

10 KBS

5 GS

5 knee jump

-

ME lower:

Deficit DL

-

3x2 @ 85% of above weight

-

3x5 pull up

-

3x10 GHD

3x8 ea leg BSS

3x8 belt squat

-

4x1 min farmer carry death march

-

6x 30m sled drag sprint

*increase weight each round

SELECTION PREP

WK7

2-mile run @ moderate pace

-

3x5 shoulder dislocate 

-

3x20 sqt

2x5 GS w/5sec pause

2x20 lunge

2x20 single arm overhead lunge @ 20# DB

-

W2H OHS

(test 1RM if needed)

-

5x2 OHS @ 80%

2-3min rest between

-

30-20-10 reps of each

BS @ body weight + KB Snatch @ 53#

-

Foam roll

Mobility work

GPP

S w/u

-

10x Kang Sqt + 10x KBS + 30m bear crawl (15m hips high + 15m hips low)

3 rds

-

W2H DL

-

4x1 DL @ 85-90%

3-4 min rest between

-

4x8 B-stance RDL

4x8 box step up (L+R=1)

-

100x leg curl

100x face pull

SELECTION PREP

REST

30MIN FOAM ROLL

ETAC

S w/u

-

10-1 pushup ladder

*every even rung mace 360

-

DE upper:

10 min emom

1-2 PP @ 75%

-

5x5 BP @55% + 25% bands

*1 min rest

-

10 dip + 50 banded pull aparts

4 rounds

-

10-1 Burpee ladder + double Kb snatch (fe: 26lb, ma:35lb)

STR/PWR

S w/u

-

3x5 man maker @ increasing weight

3x15 band pull apart

3x15m KB bottoms up carry (each arm)

-

Warm up DB overhead strict press

4x4 @ 80%

3-4min rest between

-

4x15 Floor press

2min rest

-

3x 60/60 rolling triceps

-

5min plank

SELECTION PREP

 10min run/row/ski/ad

-

30x sqt + 20x push up + 7x pull up

2rds

-

8x KB Clean + 4x KB Jerk @ 2x 53# KB + 4min row @ 85% MHR + 1min Rest

3rds

-

5min intermission

-

15x GS @ 70# + 4min run @ 85% MHR + 1min rest

3rds

-

15min foam roll

STR/PWR

Warm up

400m

sled drag

-

8x2 weighted box jump

-

Work to heavy 2x deadlift

-

Take 70% of heavy 2 and complete

8x2 with 3sec pause at the knee

1min rest between

-

3x8 goodmorning from pins

3x8 pull up

-

3x12 Barbell shrug

3x12 heavy goblet sqt

ETAC

S w/u

-

6 x 30m sled push

*increasing weight each round

-

DE lower:

5x5 SSB box squat @55% + 25% bands

*1 min rest

-

10x3 sumo DL @50% + 25% bands + 1 knee jump + 1 box jump

*1 min rest

-

1 min death march holding 50/80lb med ball +  10 G2S at 50% BW

3 rounds

-

3x10 Reverse hyper

GPP

S w/u

-

15x sqt + 10x KBS + 5x inchworm w/ push up

3 rds

-

40 min EMOM

1. 3x G2S

2. 12/15 cal Row

3. 7x headcutter (M: 53-80# ; F: 23-40#

4. 12/15 cal bike

5. 15x KBS (M: 53-80# ; F: 23-40#

6. 12/15 cal ski

7. 5x burpees

8. Rest

-

Group 5 min FLR

*each drop +5x sync-burpees (clock stops anytime anyone drops; clock only starts when everyone is up)

STR/PWR

Standard warm up

-

10min TGU practice

-
For Quality:

50-40-30-20-10

Calorie Machine

1-2-3-4-5 *(1 rep = 50ft)

Dual Kettlebell Rack Carry 24/16kg per hand

-

3x15 weighted sit up

3x30 triceps pushdown

3x30 face pull

SELECTION PREP

60MIN RUCK WITH 50# PACK

ETAC

S w/u

-

2x 5 inchworm

-

2x 10 mace 360

-

10x250m + 90 second rest row/ski

2k-4

-

3 x 20 BB  hip thrust (light weight, ex 95lbs)

3x10 Pendlay row

GPP

S w/u

-

10x dislocates + 10x banded pull aparts + 10x pallof press

3 rds

-

(5-1-5) pull up ladder

*10 push up after each rung

Rest as needed

-

Warm up TGU

-

6x TGU 20/35# + 1 Min plank

5 rounds

-

6 min AMRAP

+2x G2S + 30m bear hug carr

STR/PWR

Sw/u

-

10-1 push up ladder + 10x mace 360

-

W2H BP

5x2 @ 85%

-

4x8 Tbar row

4x10 skull crusher

-

“Berry dbs “

-

4x 30/30 hollow home