GPP

S w/u

-

10 min AMRAP

+2x man maker ladder

*15m DB Bear Crawl after each rung

- 5 min rest

10 min AMRAP

+2x Devils press ladder

*15m Bear Crawl after each rung

- 5 min AMRAP

10 min AMRAP

+2x burpee ladder

* 30m famer carry after each rung

- 5 min rest

3x 60/30 V-sit holds

ETAC

S w/u

-

800m sled drag

-

4x6 KB 360 halo

-

3x750m row/ski

*4 min rest

*2k+1

*increase each round if you can

-

4x20 light bb hip thrust 

100 banded good morning

-

4x 30m

BB OH carry

GPP

S w/u

-

Light KB Complex
10x Swing + 8x Snatch + 6x Clean & Press + 4x Windmill + 2x TGU
2 rounds each arms

-

15 min W2H KB Complex (1x each movement)

Swing + Snatch + Clean & Press + Windmill + TGU

-

W2H Farmers Carry

-

Double KB Complex:

8x Snatch + 30m KB OHC + 8x Clean + 30m KB Rack Carry + 8x Swing + 30m Farmer Carry

4 rounds; complete complex unbroken, rest between rounds

-

5-10 min cooldown on machine of choice

GPP

S w/u

-

15 min TGU Practice

-

15x 30/90

* 10x KBS during rest

-

10x KBS every 30 sec for 5 min

ETAC

S w/u

-

3x8 light TGU

-

ME upper: Deadstop BP

3x1 @90% of above

-

4x8 reverse grip bent row

4x8 arnold press

-

10 rounds

10 dips+ 10 band pull aparts

-

4 x 30x30 hollow hold

ETAC

S w/u

-

10 min TGU practice

-

10k row/ski

2k+20

-

100 banded leg curl

100 band high pull

GPP

S w/u

-

10x banded dislocates + 10x banded pull aparts

2 rds

-

DB Complex 6x 

BR + HC + PP + FDBR + LDBR + Curl

3 rds

-

W2 50-65% BP + 25% bands 

-

3x banded BP @ 50-65% + 25% bands 

5 rounds

* 10x Mace 360 after each round (10x each)

-

3x10 DB Pull over

3x10 Skull Crusher

-

100x face pull

100x tri push dow

ETAC

S w/u

-

-

3 rounds

10kb sumo DL

10kbs

5GS

5 knee jump

-

ME: Bow bar back squat

3x1 @90% of above weight

-

4x 8 good morning

4x 8ea tempo BSS (2 sec lower, 2 sec raise)

-

100 weighted box step ups

-

100 facepull

GPP

S w/u

-

10x sqt + 5x heavy KBS + 30m walking lunge

3 rds

-

W2H Pause Sqt

-

1x Heavy Pause Sqt + 3x pause jump squat

4 rounds; 3 min rest

-

3x6 heavy B-stance RDL

3x10 Gorilla Row

3x10 Alt Reverse Lunge

-

4x 30/30 bike/row/ski sprints

-

100x Laying Leg Curl

ETAC

S w/u

-

10 mace 360

5 inchworm

3 rounds

-

DE upper:

10x3 PP @ 40%+ red bands

*1 min rest

-

12x2 BP @60%+25% bands 

*1 min rest

*alt grip every set

-

3x60/60 rolling DB press

-

4 rounds for time

10 devil press

10KBS

10 wall ball

10 ball slam

GPP

S w/u

-

15x sqt + 10x KBS + 30m monster walk (15m left and 15m right) + 1 min monster walk

3 rds

-

(10-1) ladder circut

BS + DL + KBS + Box Jump

(F: 95-125#; M: 155-185#)

-

100x banded face pull

100x banded goodmornings

ETAC

S w/u

-

6 x 30m sled push

*increase weight each round

-

DE lower:

10x3 deficit DL @50% +25% bands 

*1 min rest

-

12x2 BS @50% + 25% bands 

*1 min rest

-

Body weight in calories on any machine

*EMOM 2 burpee box jump

-

4x8 reverse hyper

GPP

S w/u

-

10-1 pull up/ring row ladder

*10x Mace 360 between each rung

-

30 min EMOM

1. 3x box/knee jump 

2. 5x inchworm w/ push up

3. 10x med ball slam

4. 10x KB clean 

5. 10x headcutter

6. Rest

-

10x KBS every 30 sec for 5 min

-

Mobility work

ETAC

S w/u

-

400m sled drag

-

2 rounds

6TGU+6 windmill

-

4x5 seated box jump

-

3x2000m row/ski + 4 min rest

2k+8/10

-

-

100 band pull apart

100 banded pull through

-

4x30/30 hollow hold

ETAC

S w/u

-

10-1 pushup ladder

*30m bear crawl on even rungs

-

ME upper:

Behind the neck snatch grip push press

3x1 @ 90% of above weight

-

4x5 weighted pull up

4x8 earthquake pushup

-

4 x 30m trap bar carry 

*increase weight each round

-

 30m sled pull + 10 cal ski

5 rounds

GPP

S w/u

-

10x 1 min moderate pace row/ski/bike + 3 min easy pace row/ ski/bike

-

Foam roll/mobility work

ETAC

S w/u

-

3 rounds

6TGU+ 6 windmill

-

15 x 30/90 row/ski/bike

2k-5

*during rest 10 pushup

-

4x8ea front foot elevated split squat

4x20 light hip thrust

-

6x30m waitercarry/suitcase carry (one arm waiter while other suitcase, can be different weights)

GPP

S w/u

-

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

2 rds

-

10x push up + 10x pull up + 10x pallof press

2 rds

-

W2H specialty bar bench press

-

3x Specialty bar bench press @ 70% + 10x mace 360

5 rds

-

3x10 bench dip

3x10 Z press

3x10 skull crusher

-

100x tri push down

100x face pull

GPP

S w/u

-

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

3 rds

-

W2 a fast single rep Back Sqt

-

1x rep at above weight + 7/10 cal

6 rounds; 90 sec - 2 min rest

-

3x10 RDL

3x10 Bent Row

3x10 KBS

-

100x banded leg curl

ETAC

Swu

-

400m sled drag

-

10x kbs

5x rdl

3rds

-

ME lower:

LOW HANDLE TRAP BAR DL

-

3x1 @ 90% of above weight

-

4x8 tempo hip thrust (1 sec lift, 3 sec lower)

4x12 reverse hyper

4x8 bent over row

-

4x1 min bear hug hold death march

-

100 tricep pushdown