SELECTION PREP

20min light run

-

6x30/30 run

3min rest 

6x30/30 run

3min rest

6x 30/30 run

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Foam roll

Mobility work

ETAC

S w/u

-

3x6 TGU

-

5x5 seated box jump

-

30 min max meter row

-

125 banded straight arm lat pulldown

125 banded good morning

GPP

S w/u

-

(10-1)x KBS + (1-10)x ball slam

*10x mace 360 between each rung

-

10x Single leg BB RDL

5 rds; rest 2 min between

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5/8x hindu push up + 8x floor press

5 rds; rest 2 mins between

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10 min odd object carry (*penalty for setting down for any reason)

Jones town Sprint:

20x pp+ 20x burpee pull ups + 10x pp + 10x burpee pull ups

SELECTION PREP

 100x TGU @ 15-25#

*done slow with focus on form

-

30min Row/ski/ad

Or 

Swim

ETAC

S w/u

-

10-1 pushup ladder +15m  bear crawl after each rung

-

ME upper:

Sling shot BP

-

3x8 floor press

-

4x12 JM press

4x12 reverse grip BB bent row

-

5 rounds

6 alt. Kb snatch + 30m DB bear crawl

-

100 band pull apart

100 band leg curl

GPP

S w/u

-

Keep a KB moving for 10 min

-

10x 30/30 row/ski/bike/aab sprints

-

20 min easy pace w/ stroke control

Row: R18-20

Ski: R36-38

-

10 min mobility work for foam roll

SELECTION PREP

10min run/row/ski/ad

-

2x5 wall sqt

2x20 sqt

2x5 GS w/5sec pause

2x5 straight leg box jump

2x20 lunge

-

Work up to heavy BS

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HOSTAGE RESCUE

50X BACK SQUAT WITHOUT RACKING THE BAR STRAIGHT INTO A 2000M (CONCEPT2) SKIERG OR ROW FOR TIME

STANDARD

MALE: 50X BACK SQUAT @ BODY WEIGHT UNBROKEN // 2000M (CONCEPT2) ROW OR SKIERG @ 7:00.00 OR LESS

FEMALE: 50X BACK SQUAT @ 75% BODY WEIGHT UNBROKEN // 2000M (CONCEPT2) ROW OR SKIERG @ 8:00.00 OR LESS

RULES OF ENGAGEMENT (ROE)

If bar is racked before the 50x reps are completed, a penalty of an additional 2k is paid immediately per infraction. Once penalty 2k is completed, athlete will continue back squats until 50x total reps complete or bar is penalty racked again.

If the standard is not completed, I.E. bar is racked before prescribed reps completed and/or 2000m is not completed within time standard, you failed.

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5 sets of Plank pull to failure

Rest 2-3min between 

-

100x push up

-

Foam roll

Mobility

ETAC

S w/u

-

20x dislocates

-

400m sled drag

-

4x1250m row/ski + 4 min rest

2k+5/7sec

-

5x pull up + 5x T2B

5 sets

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 FDBR + 10x LDBR + 10x Rev Fly

2 rds

-

W2H PP

-

1x PP @ 90% of W2H + 3 min rest

-

3x10 single arm row

3x10 Alt single arm floor press (non moving arm held in up position) (10x each arm)

3x10 DB pull over

-

3x60/60 max rep hand release push up

-

100x face pull

100x tri push down

STR / PWR

S w/u

-

EMOM 10

2x power clean + 2x bow jump

-

Build to heavy zercher sqt

-

3x zercher sqt @ 80% + 5x heavy KBS

5 sets, 2-3min rest

-

4x8 RDL

4x10 hyper

-

3 sets max rep GHR

2min rest

-

5x1min death March

SELECTION PREP

WK 12

10min run/row/ski/ad

-

3x10 shoulder dislocate

3x10 FDBR

3x10 LDBR

3x10 Reverse fly

-

Seated DB press 

2x10 @ 2x40#

10x5 @ 2x50-60#

-

100x FSPP @ BB + 100x wall ball @ 20# +

100x Ball slam @ 20#

For time

-

100x sit up

ETAC

S w/u

-

5 DBL KBS

5DBL KB rack hold squat

30m rack hold carry

3 rounds

-

ME lower:

Front squat

-

3x3@80% of above weight

-

3x3 rack pull @85%

-

3x8 BB  hip thrust (heavy, pause at top and bottom)

3x10 BB lunge

-

10 heavy KBS every 30 seconds for 5 min

-

125 tricep pushdowns

GPP

S w/u

-

50x Air Sqt

-

15x KBS + 10x Cossack Sqt + 3x seated box jump

3 rds

-

W2H Pause Sqt

-

2x BS @ 80-85% of W2H + 3 min rest

-

4x10 B-stance RDL

4x10 weighted lunges

-

100x banded pull through

100x banded leg curl

SELECTION PREP

60min Row/SKI for max meters

ETAC

S w/u

-

5 inchworm 

10 dislocate

10 PP

3 rounds

-

DE upper:

10x3 PP @50%+25% bands

*1 min rest
-

10x3 BP @60%+25% bands

*1 min rest

-

30m DB bear crawl (F:45, M:55) + 100m ski sprint + 1 min rest

10 rounds

-

150 band pull apart

-

5 min FLR

SELECTION PREP

10min run/row/ski/ad

-

10x sqt + 10x split jump

5rds

-

Work to heavy DL

*80% or more based on feel

-

DL 225# for max reps

-

50-40-30-20-10

Wall ball @ 20# + ball slam @ 20#

-

1k row/ski @ 2k PR pace

-

Foam roll

Mobility work

ETAC

S w/u

-

10 KB sumo DL

10 KBS

10 GS

3 knee jump

3 rounds

-

DE lower:

12x2 sumo stance BS box squat @60% + 25% bands

*1 min rest

-

10 min EMOM

2 DL @70% off deficit

*1 min rest

-

10-1 G2S @50% BW + box jump ladder 

*100m ski after each rung

-

4x8 reverse hyper

GPP

S w/u

-

6 min EMOM

6x KBS + 4x Headcutter

(pick a light KB for 2 min; moderate KB for 2 min; heavy KB for 2 min)

-

30 min AMRAP

+2x devils press + Cal on machine

(evens only ladder)

-

10 min foam roll or mobility work

SELECTION PREP

1-hour ruck @ 60# pack @ moderate pace

ETAC

S w/u

-

10-1 KBS ladder

*8x mace 360 every even rung (4x each direction)

-

12 x 90/60 row/ski

2k+10

Row R20

Ski R40

-

4x20 BB hip thrust (light, pause at top)

125 tricep pushdown

-