ETAC

S w/u

-

5 inchworm+10 dislocate+15 band pull apart+10db PP

3 rounds

-

DE upper:

12x2 PP @50%+25% bands

*1 min rest

-

10 min EMOM

1 BP @ 80%

-

3 rounds for time

10 pull up+15 wall ball+15 ball slam+10 burpee

-

100 band pull apart

100 band good morning

GPP

S w/u

-

6 min EMOM

10x headcutter

-

30x Back Sqt + 30 sec sprint on machine of choice + 2 min rest

3 rounds

- 5 min rest

10x head cutter + 1 min hard pace on machine of choice + 2 min rest
3 rounds

- 5 min rest

2k for time

-

Curldown/cooldwon/Mobility work

ETAC

S w/u

-

BB complex

5-1 ladder of each

DL + BR + HC+FS+PP+BS

-

DE lower:

10x3 sumo box squat @60% + 25% bands + 2 KBS

*1 min rest

-

5x5 trap bar DL @ 50% + 25% bands

*1 min rest 

-

For time:

35 cal AB/row/ski

+

30-20-10 (KBS+box jump reps of each)

+

35 cal AB/row/ski

-

3x8 reverse hyper

ETAC

S w/u

-

30 min light sled drag

-

3x1000m row/ski

2k+2/4

*3 min rest

-

5 min FLR

GPP

S w/u

-

8x banded pull aparts + 8x banded dislocates + 8x scap push ups + 8x scap pull ups

2 rds

-

10x Sqt + 7/10x push up + 30m Gorilla Shuffle

3 rds

-

20 min EMOM

Odd Minute Movements

4/7x Explosive Push up 

Or

3/5x jump sqt (reset after each rep)

Or 

45 sec plank

Even Minute Movement

7/10x Cal on machine of choice

-

Berry Dumbbells

5 min AMRAP

One arm presses for 2.5 min while other hand is held in up position then other arm presses for 2.5 min while other arm is held in up position.

*penalty if either dumbbells drop before 5 min

-

Cooldown/mobility work

GPP

S w/u

-

8x banded pull aparts + 8x banded dislocates + 8x scap push ups + 8x scap pull ups

2 rds

-

10x banded hollow hold lat pull down + 10x banded push up + 10x pallof press

2 rounds

-

ME: PP

-

3x3 @ 70-80% + full rest

-

3x10 Bent Row

3x10 Bench Dip

3x10 Floor Press

3x10 Skull Crusher

-

100x face pull (50x band above eyeline & 50x band below eyeline)

100x tri push down

ETAC

S w/u

-

1-10 pushup + DB PP ladder

ME upper: football bar bench press w/1 board

3x1 @90% of above

-

3 x (5-1 pull up)

-

4x10 rolling tricep

4x8 DB pullover

-

6 x 30/30 ski

-

100 banded high pull

100 band face pull

-

GPP

S w/u

-

15x sqt + 10x KBS + 5x inchworm w/ 2x push up

3 rds

-

1 min hard on machine of choice + 2 min rest

10 rounds

-

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

4 rounds

-

Mobility work

ETAC

S w/u

-

4 rounds

5 jefferson curl

10 lunges

-

3x5 seated box jump

-

5x1500m row/ski

2k+20, increasing speed each round

*3 min rest

-

5/10 pushups every 30 seconds for 5 min

-

4 x 30/30 hollow hold

GPP

S w/u

-

10x Kang Sqt + 10x KBS + 15m forward bear crawl + 15m backwards bear crawl

3 rounds

-

ME: DL

-

3x1 @85-90% + full rest

-

4x8 pull up

4x10 RDL

4x12 Rev Lunge

-

10x banded goodmornings + 10x banded air sqt

10 rds repeat unbroken

ETAC

S w/u

-

3 rounds

5 DBL KBS

5DBL rack hold squat

30m DBL rack hold carry

-

ME lower: Zercher squat

-

3x1 @ 90% of above weight

-

3x10 GHD

3x8 ea leg BSS

3x8 belt squat

-

10 KBS every 30 sec for 5 min

-

100 banded lat pull down

100ea single leg band curl

ETAC

S w/u

-

10-1 pushup ladder

*every even rung mace 360

-

DE upper:

12x2 PP @ 55%+25% bands

*1 min rest

-

10 min EMOM

 2 BP at 75%

-

3x8 piston press

3x8 DB bent over rear lateral

-

5 min max rep ALt DB snatch

-

125 leg curl

-

4x30/30 hollow hold

ETAC

S w/u

-

6 x 30m sled push

*increasing weight each round

-

DE lower:

10x3 sumo box squat @55% + 25% bands + 1 knee jump + 1 box jump

*1 min rest

-

5x5  conv DL @ 50% +25% bands

*1 min rest

-

10 min AMRAP

6kb snatch (35lb/45) +10KBS (53lb/70)

+12 cal on machine

-

3x8 Reverse hyper

ETAC

S w/u

-

8 min TGU practice

-

9x60/60

row/ski

2k pace

-

3x6 small drop box jump

-

4 rounds

8ea single leg RDL+30m suitcase carry

-

125 band pull apart

125 band high pull

GPP

S w/u

-

8x banded pull aparts + 8x banded dislocates + 8x scap push ups + 8x scap pull ups

2 rds

-

10x banded hollow hold lat pull down + 10x banded push up + 10x pallof press

2 rounds

-

ME: BP

-

3x1 BP @ 85-90%

Full rest

-

3x10 DB Curls

3x10 DB Pull over

3x10 Bench Dips

-

100x banded face pull

100x banded tri push down

ETAC

S w/u

-

3 rounds

30 second ski

30m bear crawl

5 DB PP

-

ME upper: Football Bar bench press w/2 board

-

3x1 @90% of above

-

4x8 reverse grip BB bent row

4x8 rolling DB press

-

4 rounds

30m db bear crawl+4 T2B+10 cal ski

-

100 leg curl

100 tricep pushdown

GPP

S w/u

-

7  min EMOM

Push up + Squat + push up + right foot lunge + push up + left foot lunge + Plank Hold

-

50x Light TGU

-

4x10 pull up

4x10 curl

4x10 hip thruster

-

W2H 30m Farmers Carry/Reverse Sled Drag

-

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

4 rounds

ETAC

S w/u

-

3 rounds

8 mace 360+5 inchworm

-

5x5 pull up

-

5k Row/Ski

2k+15

-

125 banded good mornings

100 banded pull apart

-

5 min FLR

GPP

S w/u
-
50x Tempo Squat
-
15x KBS + 10x GS + 5x inchworm
3rds
-
ME: Squat
-
3x1 @ 85-90%
Full rest between
-
3x10 front foot elevated lunges
3x10 Heavy RDL
3x5 inchworm
-
100x banded pull through

ETAC

S w/u

-

3 rounds

5 Jefferson curl

5 GS

5 box jump

ME lower: 1 ¼ squat

-

3x1 @ 90% of above weight

-

4x8 T bar row

4x8 Tempo RDL (3 second lower, 1 second up)

-

4 rounds

30m med ball bear hug carry+30msled push

-

100 face pull