ETAC

S w/u

-

5 inchworm+15 band pull apart + 10 db pp

*3 rounds

-

DE upper:

12x2 PP @ 60%+25% bands

*1 min rest

-

10 min EMOM

3 BP @ 70%

-

5/10 pushup every 30sec for 5 min

-

4 rounds

6kb snatch+30m db bear crawl+ 10cal ski

-

6 x 30m suitcase carry

GPP

S w/u

-

5 min FLR

-

Every 30 sec for 10 min

2x PC/HC/HP

-

30 min AMRAP

(Evens only Ladder)

Cal on Machine + KBS + Burpees

-

Cooldown

ETAC

S w/u

-

4 rounds

6 GS

10 lunges

30m sled push

-

DE lower:

10x3  box squat @ 50% + 25% bands + 2 box jump

*1 min rest

-

5x5 sumo deadlift @50%+25% bands

*1 min rest

-

3 rounds

10G2S @50% body weight+10 box jump+10 cal ski

-

4x30m farmer carry

GPP

S w/u

-

15x Sqt + 10x KBS + 5x inchworm w/ pushup

3 rds

-

Warm Up Box Sqt

5x5 box Sqt @ 65-75%

1 min rest between sets

-

5x5 bench press @ 65%-75%

-

3x10 toe elevated RDL

3x10 bench dips

3x10 bent row

-

6 min AMRAP

+2x G2S ladder

*after each rung 30m Bear Hug Carry + 15m flying burpee + 15m broad jump

ETAC

S w/u

-

8 min TGU practice

-

7x500m row/ski

*2 min rest

*2k pace

*Row R26/28

*ski R46/48

-

4x20 light barbell hip thrust (pause at top)

-

100 band pullapart

100 leg curl

(50 with toes pointed towards each other, 50 heels together)

ETAC

S w/u

-

5 inchworm+30m bear crawl+10 band pull apart

3 rounds

-

ME upper: Football Bar BP W/3 board

3x1 @90% of above 

-

4x6 JM press

5x8ea landmine press

-

4x30/30 snatch grip hang clean  high pull

-

4 rounds

30m sled pull+10 cal ski

GPP

S w/u

-

5 min FLR

-

60m OHC + 60m Rack Carry + 60m Farmer Carry

3 rounds

-

20 min easy pace w/ stroke control

Row: R18-20

Ski: R36-38

-

30m Reverse Sled Drag + 30m Sled push

4 rounds

ETAC

S w/u

-

400m sled drag

-

3x5 seated box jump

-

12x90/60

2k+1-2

 Row R30

Ski R 50

-

4x8ea front foot elevated reverse lunge

4x8 earthquake pushup

-

4 rounds 

30m waiter carry+30 sec hollow hold+30 sec tricep pushdown

GPP

S w/u

-

20x banded dislocates + banded pull aparts

-

Single arm KB Complex

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

2 rounds each arm

-

W2H Strict Press

-

10x SP @ 70% + 3 min row/ski/bike + 1 min rest + 15x SP @ 60% + 2min row/ski/bike + 1 min rest + 20x SP @ 50% + 1 min row/ski/bike

-

3x10 LDBR

3x10 DB Curl

3x10 Bench Dip

-

100x tri push down

100x face pull

ETAC

S w/u

-

3 rounds

10 KB sumo dL

10 KBS

5 headcutter

-

ME lower: Conventional DL

3x1 @ 90% of above weight

(if failed off the ground, perform at deficit. Fail at lockout, perform off blocks)

-

3x8ea walking lunge

3x8ea single leg hip thrust

-

4x6ea bent over single arm row

-

4x1 min farmer carry death march

GPP

S w/u

-

Double KB Complex

10x Swing + 10x Rack Sqt w/ pause at bottom

3rds

-

W2H DL

-

8 min EMOM

3x Banded DL @ 50% + 25% bands

-

3x10 B-Stance RDL

3x10 single arm Alt Bent Row (non working arm is held at top position)

3x30m Rev Sled drag

-

100x banded pull through

100x banded face pull

ETAC

S w/u

-

5 inchworm+15 band pull apart + 10 db pp

*3 rounds

-

5x5 PP @50%

-

10-1 bench press ladder @ 50% 

*150m ski sprint after each rung 

*for time

-

100 tempo leg curl (3 sec back, 1 out)

100 face pull

-

6 x 30m suitcase carry

GPP

S w/u

-

6 min EMOM

+1x KBS + +1x GS + +1x Headcutter

-

45 min EMOM

 1. 10x Wall Ball 

2. 13/15 cal row

3. 7x heacutter

4. 13/15 cal bike

5. 10x ball slam

6. 13/15 cal row

7. 3x G2S

8. 5x burpees

9. rest

ETAC

S w/u

-

4 rounds

6 GS

10 lunges

30m sled push

-

3x20 BS @ 30%

-

3x10 barbell lunge

-

4 rounds

30 sec box jump

30 sec air squats

30 sec squat jump

*1 min rest

-

6x30m farmer carry

ETAC

S w/u

-

10 min TGU practice

-

40 min light bike/row/walk

-

10 min mobility work/foam roll

GPP

S w/u

-

15x Sqt + 10x KBS + 5x Inchworm w/ push up + 2x box jump 30m bear crawl

3 rds

-

Warm up banded DL

5x5 DL @ (50% + 25% bands) + 1 min rest between rest

-

Warm up banded bench press

3x5 banded bench press @ (50% + 25% bands)

-

3x10 GS

3x10 Bent Row

3x10 FDBR

3x10 LDBR

-

100x face pull

100x tri push down

100x banded pull through

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

ETAC

S w/u

-

5 inchworm+30m bear crawl+10 band pull apart

3 rounds

-

3 rounds

Max rep bench at 50%

*3 min rest

-

4x8 seated DB OHP

-

5 rounds

30/30 rolling tricep/banded tricep pulldown

-

4 rounds

30m sled pull+10 cal ski

ETAC

S w/u

-

60 min ruck 

*35-50 pounds

*every 10 min drop pack and perform 30 air squats

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 Specialy bar Bench press

-

4x1 @  Heavy Specialy bar Bench press  + 3-4 min rest between sets

-

4x10 BB bent Row

4x10 Bench Dips

4x10 DB Pull over

-

100x face pull

100x tri push down