GPP

S w/u

-

15x Sqt + 10x KBS + 5x Inchworm w/ push up + 3x box jump

3 rds

-

10x med ball bearhug hold sqt + 2x vertical jump for max height

4 rds; rest 3 min between

-

(10-1) DB PP + (1-10) ball slam

*5x KBS between each rung

-

30x G2S for time

(F:50# M:100#)

-

100x face pull

100x goodmorning

100x tri push down

SELECTION PREP

10min run/row/ski/ad

-

3x10 shoulder dislocate

-

Single arm KB complex:

Swing + Snatch + Clean & Press + windmill + TGU 

Starting light and work to as heavy as possible 

-

30min max rep push up, pull up and dip

-

Foam roll

Mobility work

ETAC

S w/u

-

5 inchworm   

30m bear cawl

3 rounds

-

ME upper:

Incline BP

-

3x2@80-85% of above weight

-

5x5 pull up

1min rest

-

4x12 DB OHP

4x10 db pullover

-

30m farmer carry + 15m sled pull

4 rounds

GPP

S w/u

-

15 min of LIGHT TGU practice (move slow and work on form)

-

10x 60/90 row/ski/bike

-

KB Complex

30m Overhead Carry + 30m Rack Carry + 30m Farmer Carry

4 rds; rest as needed (increase weight from last week)

-

5-10 min foam roll or other mobility work

SELECTION PREP

1-hour ruck with 60# pack @ moderate pace

ETAC

S w/u

-

5 inchworm+10 dislocated+10 KBS

3 rounds

-

3x8 depth Jump (stand about 6in off ground)

-

2x 3000m row/ski + 4 min rest

2k+18

-

100X banded  good mornings

-

4x30/30 hollow hold

GPP

S w/u

-

8x scap push up + 8x scap pull up + 8x banded pull apart + 8x dislocates

(take your time on the scap movements)

2 rds

-

10x push up + 10x light KB Snatch (each arm) + 10x pallof press

2 rds

-

W2H Close grip BP or Football bar BP (close)

-

2x 80% BP + 4 min rest

4 rds

-

4x10 bench dips

4x10 BB/KB/DB High pull

4x7/10 Hindu Push up

-

100x tri push down

100x face pull

SELECTION PREP

WK 11

10min run/row/ski/ad

-

40x sqt

20x lunge

10x KB RDL @ 53#

2 rds

-

Work up to heavy BB lunge

5x4 heavy BB lunge

-

50x BS @ 135

-

Work up to max weight 15m sled push & pull 

-

10-1 strict T2B ladder

ETAC

S w/u

-

10 KB sumo DL

10 KBS

30m Bear crawl

3 rounds

-

ME lower:

Sumo DL off 2” blocks

-

3x2 @80-85% of

above weight 

-

3x10 Good morning

3x8 ea  BSS

-

4 rounds

10X each leg  weighted box step up + 1 min wall sit

-

4x8 reverse hyper

GPP

S w/u

-

10x GS + 10x KBS + 10x crossack sqt

3 rds; rest as needed

-

W2H Snatch Grip (wide grip) DL

-

2x Snatch grip (wide grip) DL @ 80% +4 min rest

4 rds

-

(5-1) pull up ladder

*10x KBS between each rung

-

3x10 heavy RDL

3x10 GS w/ pause at bottom for 3 count

-

100x leg curl

SELECTION PREP

2-hour ruck w/60# pack @ moderate pace

ETAC

S w/u

-

10-1 pushup + DB PP ladder 

-

DE upper:

12x2 PP @50% + red bands

*1 min rest

-

3x15 BP 

*5 reps each of narrow,wide, normal

-

“Jonestown Sprint”

20 PP @ 45/75lb+ 20 burpee pull up

10 PP @ 45/75lb + 10 burpee pull ups

*For time

-

100 banded leg curl

100 banded tricep pulldown

SELECTION PREP

10min run/row/ski/ad

-

3x10 sqt

-

5x KB RDL + 5x GS + 5x OHP + 5x Pull up + 20x push up

5rds

-

30min static hold @ 2x53# KB

*anytime the KBs are dropped a +1x burpee penalty must be paid immediately I.e. 1st drop = 1x burppe, 2nd drop = 2x burpee, etc.

*once burpee is completed player must immediately grab KBs again

-

5min FLR

-

Foam roll

Mobility work

ETAC

S w/u

-

6x 30m sled push

*increasing weight each round

 -

DE lower:

12x2  DL off 4in blocks @50%+25% bands 

*1 min rest

-

10x3 BS @60%+25% bands + 1kbs

*1 min rest

-

30*-20*-10* 

KB rack hold step up + ball slam

*each leg

F: 2 @ 12kg KB

M: 2 @16kg KB

-

4x8 reverse hyper

GPP

S w/u

-

Light DB Complex: 6x of each

DL + Bent Row + High Pull + Thruster + Curl + FDBR

4 rds

-

10-1 DB ladder

BR + HC + PP + Push up w/Row 

*15m DB bear crawl after each rung

-

5 min FLR (minimum drops)

SELECTION PREP

60min row/ski/ad @ moderate pace 

-

200x push up 

100x sit up 

50x strict pull up

*break up however you want

ETAC

S w/u

-

5 min  TGU practice

-

5 x 1500m row/ski + 3 min rest

2k+17

-

5 min FLR

GPP

S w/u

-

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

3 rds

-

Warm up DL

-

3x15 DL @ 40-50%

-

10-1 DB PP

*10x curls after each rung

-

3x8 single leg RDL

3x8 single arm row

-

100x face pull

100x tri push down

SELECTION PREP

10min run/row/ski/ad

-

5x10 speed sqt

3x5 knee jump

5x5 straight leg box jump

-

Work to heavy DL

-

5x3 DL @ 80% 1RM

Rest 3min between

*during rest high 5x box jumps 

-

3x10 KB RDL @ 53-100#

3x10 Bulgarian split sqt @ 2x 30# DBs

-

5x30m heavy farmers carry 

-

10min 25m sled drag @ Body weight

*rest as needed

-

Foam roll 

Mobility work

ETAC

S w/u

-

3 rounds

10 pushup

30m light  sled push

-

ME upper:

Football bar BP

-

3x2@80-85% of above weight

-

30 sec rolling triceps

30 seconds tricep pushdown

4 sets *1 min rest

-

50 Z press @ BB 

*5 pull up every break

-

100 straight arm banded lat pulldown