ETAC

S w/u

-

3 rounds

10 KB sumo dL

10 KBS

10 cal row/bike

-

3x20 sumo deadlift @30%

3x20 conventional deficit DL @30%

-

3x10 GHD

3x10 ea Bilgarian split squat 

-

6 min EMOM

5 burpees

GPP

S w/u

-

50x Air Sqt

-

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

3 rds

-

W2H specialty bar Sqt

-

4x1 @ Heavy Specialty Bar Sqt + 3-4 min rest

-

4x10 Toe Elevated  RDL

4x10 weighted lunges

-

100x banded pull through

100x banded leg curl

ETAC

S w/u

-

10-1 pushup ladder

*4 mace 360 after every even rung

-

DE upper:

10x3 PP @40% +25% bands

*1 min rest

-

10x3 wide grip BP @ 50%+25%bands

*1 min rest

-

10 cal ski+ 1 min max rep alt kb snatch

4 rounds for time

-

125 facepull

125 tricep pushdown

125 leg curl

STR / PWR

SWU

-

EMOM 10

2x power clean

• hang clean (low skill lever), power clean (proficient), banded power clean (high skill level)

  -

  EMOM 10

  3x sumo deadlift @ 50% + 25% bands

  -

  EMOM 10

  3x back squat @ 60% + 25% bands

  -

  4x8 RDL

  4x8 hyper

  -

  3x ground to shoulder @ 50% body weight

  6x box jump

  9x kb snatch

  12cal

  4 rounds for time

ETAC

S w/u

-

6x30m sled push

*increasing weight each round

-

DE lower:

12x2 sumo stance BS box squat @50% +25% bands

-

10 min EMOM

1 sumo DL @80% +2 weighted knee jumps

-

10-1 ladder

Med ball bear hug squat+4 alt jump lunge

F:70lb

M:100lb

-

4x8 reverse hyper

GPP

S w/u

-

Light Single Arm KB Complex:

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

2 rounds each arm

-

Solo Version

10 min AMRAP

Buy-in: 50% BW in Cal on BikeErg

Then in the remaining time max rep Goblet Squat

*5 min rest

10 min AMRAP

Buy-in: 50% BW in Cal on Ski

Then in the remaining time max rep DB PP

*5 min rest

10 min AMRAP

Buy-in: 50% BW in Cal on Row

Then in the remaining time max rep KB Swing

ETAC

S w/u

-

100 TGU

-

3x10 front heel elevated reverse lunge

3x20 barbell hip thrust 

-

4x30/30 hollow hold

GPP

S w/u

-

5x headcutter every 30 sec for 5 min

-

5x5 Box Squat @65-75% 

1 min rest between sets

-

4x8 heavy z-press

4x3 explosive push up

4x10 rolling tri

-

10x banded pull through + 5x sqt

10 rounds without stopping

-

10x face full + 10x tri push down

10 rounds without stopping

STR / PWR

S w/u

-

15x push up + 15m bear crawl + 10x hollow lat pull over + 5x pull up

3-4 rounds

-

build to heavy sling shot BP

-

3x1 heavy sling shot

-

15x rolling triceps + 25x band push down

4 sets, 90sec rest

-

10-1 ladder

KB snatch + T2B

ETAC

S w/u

-

2x8 ea kneeling single arm KB OHP

-

3 rounds

6 mace 360

30m light sled push

-

ME upper:

Strict press

-

3x2 @80-85% of above weight

-

3x (5-1) pull up ladder

-

4x10 seated arnold press

-

10 dips+10 banded pull apart

10 rounds

-

6x30/30 ski

GPP

S w/u

-

Keep a KB moving for 10 min

-

15x 30/90 row/ski/bike

*during rest 10x KBS

-

Light KB Complex

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

4 rds; rest as needed

ETAC

S w/u

-

30 min sled drag

-

4x5 small drop (off 6”) box jump

-

100 band face pulls

100 band high pulls

100 band goodmorning

-

4x30m ea suitcase carry

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 2-board bench press

-

4x1 @ 90% 2-board bench press

Full recovery between sets

-

4x10 BB bent Row (pause at top of lift)

4x10+ Bench Dips

4x10 DB Pull over

-

100x face pull

100x tri push down

STR / PWR

S W/U

-

EMOM 10

1x yoke stand + 2x knee jump

-

Build to heavy SSB box sqt

-

3x1 heavy singles @ 85-90%

-

3x max rep GHR

full rest between

-

4x8 Good morning

4x8 heel elevated goblet sqt

-

10x KBS + 15x face pull

10 rounds

ETAC

S w/u

-

3 rounds

5 headcutter

6 bird dog

10 sumo KB DL

2 broad jump

-

ME lower:

Trap bar DL

-

3x2 @85% of above weight

-

3x3 deficit DL @70%

-

4x10 good morning

4x10 Bent over row

-

4x1 min bear hug death march

-

125 banded leg curl

GPP

S w/u

-

12 min EMOM

“Death by Burpees”

-

W2H Sumo DL

-

4x1 Heavy Sumo DL

Take full recovery between sets

-

5x10 B-stance RDL

5x10 weighted lunges

-

100x banded pull through

100x banded leg curl

ETAC

S w/u

-

10-1 Pushup + DB PP ladder 

-

DE upper:

10x3 PP @45% +25% bands

*1 min rest

-

10x3 narrow grip BP @55%+25% bands.

*1 min rest

-

4 rounds for time

5 man maker

+30m bear hug carry+ 100m ski/row sprint

-

100 facepull

SELECTION PREP

3-hour ruck w/60# pack for max distance

ETAC

S w/u

-

BB Complex

5-1 ladder

DL+BR+HC+FS+PP+BS

-

DE lower:

12x2 sumo stance BS box squat @55% + 25% bands

*1 min rest

-

10 min EMOM

1 trap bar  DL @75%+2 box jump

-

20 heavy kbs+10 burpees

5 rounds

-

3 rounds

8 hyper

30m farmer carry

GPP

S w/u

-

Light/Moderate KB Complex

10x snatch + 30m OHC + 10x Clean + 30m Rack Hold Carry + 10x Swing + 30m farmer carry 

(complete unbroken); rest between complex

3 rounds

-

Solo Verson

(10-1) Man-maker + G2S ladder

Then 2k for time

Or 

Partner Verson

(10-1) man-maker ladder

*partner must hold assigned med ball in bearhug hold

Then 2k for time

-

Cooldown as needed