Selection Prep

60min row/ski/ad

Or

swim

-

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 Strict Press

-

3x strict press @ 70% + 4x ball slams

5 rds; 2-3 min rest

-

1-5-1 pull up ladder 

*complete circuit after each rung: 6x reps of each movement

Push up + FDBR + LDBR + Rev Fly

-

100x tri push down

100x face pull

ETAC

S w/u

-

10 min TGU practice

-

10k row/ski

2k+20

-

100 banded leg curl

100 band high pull

ETAC

S w/u

-

3 rounds

10kb sumo DL

10kbs

5GS

5 knee jump

-

ME: lower Reverse band DL

3x2 @85% of above weight

-

3x 8 deficit deadlift @60%

3x 8 tempo hip thrust (3 second lift, 1 second lower)

3x8 belt squat

-

100 weighted box step ups

-

100 facepull

STR/PWR

S w/u

-

15x sqt + 10x KBS + 5x box jump

4 rds

-

build to heavy single SSB

3x1 heavy singles @ 85% or more

-

4x8 RDL

4x8 hyper

-

3x12 bulgarian split sqt

3x8 pull up

-

30sec max rep hang snatch high pull +

25x leg curl

4 sets, rest as needed between

GPP

S w/u

-

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

3 rds

-

W2H Deficit DL

2”- 4”

-

3x DL @ 70-80% of heavy + 3 min rest

4 rounds

-

8x single leg RDL (right) + 15m walking lunge + 8x single leg RDL (left) + 15m walking lunge + 8x single arm Row (right) + 15m walking lunge + 8x single arm row (left) + 15m walking lunge

3 rds; rest as needed

-

100x leg curl (seated or laying)

100x face pull

SELECTION PREP

2-hour ruck with 60# pack @ moderate pace

ETAC

S w/u

-

10 mace 360

5 inchworm

3 rounds

-

DE upper:

12x2 PP @ 40%+ red bands

*1 min rest

-

 Max rep earthquake BP

5 sets

*2 min rest

-

5 rounds for time:

20 wall ball

20 ball slam

20 pushup

SELECTION PREP

10min run/row/ski/ad

-

Javorek DB complex: 6x of each @ 15-25# DBs

Hi-pull + BR + HC + FSPP + OHS & SOTS press + push up & single arm row

3sets, rest 2min between

-

100x pull up + 30x TGU @ 25# + 100x push up + 30x TGU @ 25# + 100x atomic sit up + 30x TGU @ 25# + 100x air sqt + 30x TGU @ 25#

-

2000m row/ski for time

GPP

S w/u

-

DB complex: 6x of each

FDBR + High pull + Curl + OHP + Push up

4 rds; 1 min rest between

-

5x burpee + 5x pull up + 5x ball slam

4 rounds

- 5 min rest

10x Heavy Alt DB snatch (5 each arm) + 90sec row/ski/bike @ 2k pace

3 sets, 2min rest between

- 5 min  rest

7x devils press + 3x ball slam + 1min hard row/ski/bike

3 sets, 2min rest

-

Cooldown as needed 

ETAC

S w/u

-

6 x 30m sled push

*increase weight each round

-

DE lower:

12x2 deficit DL @50% +25% bands 

*1 min rest

-

10x3 BS @50% + 25% bands + 3 KBS

*1 min rest

-

“Jones Crawl”

10DL @115% BW + 25 box jump 

3 rds for time

-

4x8 reverse hyper

SELECTION PREP

100x TGU @ 15-20#

*not for time, focus on form

-

5k Row/ski

-

Foam roll

Mobility work

ETAC

S w/u

-

400m sled drag

-

2 rounds

6TGU+6 windmill

-

5 x 750m row/ski + 3 min rest

2k+1/2

-

3x8 seated box jump

-

100 band pull apart

100 leg curl

100 tricep pushdown

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 triple BP

-

10-1 ladder

BP @ 50% + Burpee

-

100x push up for time

-

10x30/30 hollow hold

STR/PWR

S w/u

-

5x inch worm + 10x KBS + 15m bear crawl + 20x mace 360

3 rds

-

work to heavy strict press

-

5x3 strict press @ 80%

-

4x8 DB floor press

-

12x JM press + 10x dip

5 rounds

-

100x push up

SELECTION PREP

10min run/row/ski/ad

-

3x20sqt

3x5 box jump

3x5 knee jump

-

10min EMOM

1x Power clean

*increase weight each round goal is heaviest single you can get

**if missed lift EMOM is over

-

15x BS @ body weight + 10cal AD sprint

5sets, 2min rest between

-

3x5 SLDL @ 75-135#

3x10 KB RDL @ 70-100#

-

4x 20/10 AD

2min rest

3rds

GPP

S w/u

-

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

-

W2H Trap Bar Farmers Carry (partner up as needed)

6x 30m heavy farmers carry

-

5x 500m row/ski @ 2k Pace  + 2min rest

-

15min foam roll / mobility

ETAC

S w/u

-

10-1 pushup ladder

*30m bear crawl on even rungs

-

ME upper:

Wide grip BP

3x2 @ 80-85% of above weight

-

4x6 weighted pull up

-

5x5 seated DB OHP (aim for  heavier weight here)

4x12 JM press

-

4 x 30m trap bar carry 

*increase weight each round

-

 30m sled pull + 10 cal ski

5 rounds

SELECTION PREP

30min run @ moderate pace

-

5x 1-6 pull up ladder

-

Foam roll 

Mobility work

ETAC

S w/u

-

3 rounds

6TGU+ 6 windmill

-

15 x 30/90 row/ski

2k-8

-

4x25 band lat pull down

4x12ea  front heel elevated reverse lunge

-

2x6 small drop box jump (stand on something about 6in off the floor)

-

4 x 1 min FLR(focus on good form here)