GPP

S w/u

-

-

DB complex: 6x of each

DL + Bentover Row + HC + Thruster + push up

3 rds

-

8x20/10 Tabata DB thruster

-

20min AMRAP

Increasing Ladder (evens only)

+ 2x Devils press +

+2x thruster + 

+2x PP + 

100m row/ski

-

5x 60/60 FLR

SELECTION PREP

WK8

10min  run/row/ski/ad

-

3x10 shoulder dislocate

-

2x30/30 PP @10-25#

2min rest

2x 30/30 PP @ 10-25#

*rest in Overhead hold

-

Work to heavy triple BP

-

10-1/1-10 ladder

Man-maker 2x30# DBs / burpee pull up

*between each rung complete 15m weighted bear crawl with DBs

**example 10x Man maker + 15m bear crawl + 1x burpee pull up + 15m bear crawl + 9x man maker…etc

-

2-mile run

STR/PWR

S W/U

-

400m sled drag 

-

EMOM 8

2x yoke stand up + 2x box jump

-

Work to heavy Deadlift off 4” blocks

-

3x1 heavy single

-

4x8 Box sqt

4x8 hyper

-

4x8 GHR 

4x8 FB bar row

-

100x KBS @ 24/32kg without setting KB down

GPP

S w/u

-

4x10 DB step up (reps each leg)

4x10 KBS

4x30m lateral monster walks

-

W2H SQT in 5 sets

-

10 min EMOM

1x SQT @ Heavy

-

3x12 DB lunge (reps each leg)

3x12 RDL

-

100x leg curl

100x face pull

ETAC

S w/u

-

3 rounds

5 DBL KBS

5 DBL KB rack hold squat

30m DBL KB rack hold carry

-

ME lower:

Zercher squat

-

3x3 @ 80% of above weight

-

3x5 rack pull @70%

-

(aim for  heavier weight with this rep scheme))

5x5 Deficit RDL (stand on box, use KB)

5x5 Bent over row

-

5 min hold

Fe:2x  35lb kb

Ma:2x 53lb kb

*10 burpee pull up per drop

-

100 tricep pushdown

STR/PWR

S w/u

-

5x inch worm + 10x mace 360 + 15x band pull apart

4 sets

-

Build to heavy  Strict press

-

EMOM 10

1x Strict press @ 80%

-

4x15 Floor press (5x reps each grip )

2min rest between

-

12x Rolling triceps + 30sec max rep push up

4 sets, 90sec rest

-

5x KTE + 20x band crunch + 30sec hollow hold 

4 sets, rest as needed between

SELECTION PREP

90min ruck w/60# pack @ moderate pace

ETAC

S w/u

-

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

3 rounds

-

DE upper:

10 min EMOM

1 PP@80%

*1 min rest

-

5x5 BP @50% +25% bands

*1 min rest

-

Barry Dumbbells

Ma: 25lb or more

Fe: 15lb or more

-

100 band pull apart

100 band good morning

STR/PWR

S w/u

-

EMOM 10

1x Power clean + 2x hang clean 

-

Build to heavy Trap bar Deadlift

-

2x Trap bar DL @ 85%ish + 15m farmers carry

5 sets, 3min rest between

-

8x zercher sqt + 30m lunge 

4 sets, 1-2min rest between

-

3x 60/60 light hyper

-

400m sled drag

SELECTION PREP

 10min run/row/ski/ad

-

Clean + FS + HC 

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

-

Warm up DL

-

5x DL @ 75% + 10x split jump

5rds

-

“those burpees suck”

10x pull up + 20x KB swing @ 53# + 30x box jump @ 24” + 40x push up + 50x sit up + 60x burpee + 10x pull up

-

10min sled push/pull @ body weight rest as needed throughout 

ETAC

S w/u

-

BB complex

5-1 ladder of each

DL + BR + HC+FS+PP+BS

-

DE lower:

5x5 SSB box squat @60% + 25% bands 

*1 min rest

-

10x3 sumo DL off 2” blocks  @50% + 25% bands + 1 knee jump + 2 box jumps

*1 min rest 

-

100 unbroken lunge

+

100 unbroken KBS 35lb/50lb

*5 burpee pull up penalty for each break

-

4x30m ea suitcase carry

GPP

S w/u

-

15x Sqt  + 10x KBS + 5x inchworm push up

3 rds

-

(1000-200)m Ladder (evens only) row/ski + (1-5)x 30m bear hug carry

Or 

Mystery Workout

-

Cooldown as needed.

STR/PWR

1000cal any machine for time

SELECTION PREP

20min run

-

5x 400m sprint

5min rest between (walk)

-

1min push up +1min rest

5rds

-

100x sit up

ETAC

S w/u

-

5 inchworm+ 10 dislocate+ 15 band pull part+5 KBS

3 rounds

-

3 x 3000m row/ski + 4 min rest

2k+ 18

R20/40

-

4x10ea single leg RDL

100 tricep pushdown

-

6 TGU + 30 sec hollow hold

3 rounds

GPP

S w/u

-

Single arm KB complex:

10x swing + 8x clean & press + 6x snatch + 4x windmill + 2x TGU

2 rds each arm

-

Core Circut: do each movement for 30 sec followed by 30 sec of rest.

Sit up + V-sit Hold + russian twist + hollow hold +  FLR + Right side Plank + FLR + left side plank 

3 rds

*during rest 5x push up

-

Every 30 sec for 5 min

10x KBS

STR/PWR

S w/u

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets 90sec rest between

-

Build to heavy FB bar BP

-

3x2 heavy doubles

-

4x8 close grip floor press

-

4x8 JM press 

4x8 standing arnold press

-

3x 60/60 max rep

5x DB fly + 5x DB BP

SELECTION PREP

10min run/row/ski/ad

-

3x10 shoulder dislocate 

-

1x PP @ 75# every 10sec for 2min, rest in front rack 

2min rest

1x PP @ 75# every 10sec for 2min, rest in Over head hold. 

-

Work to heavy Push Press

-

10min EMOM

1x PP @ 80%

-

Sprint 10x 100m all out/ slowly walk back to starting point and immediately repeat. 

-

200x push up

ETAC

S w/u

-

1-10 pushup + DB PP ladder

-

ME upper:

Narrow grip BP

-

3x2 @80-85% of above weight

-

4x10 rolling tricep

4x12 DB pullover

-

100 banded high pull

100 band face pull

-

5 min AMRAP

4 alt kb snatch + 30m DB bear crawl

GPP

S w/u

-

15 min Mace/Club/TGU practice

-

10x 60x60 row/ski/bike

-

5 min FLR

-

10 min odd object carry