ETAC

S w/u

-

5 inchworm   

30m bear cawl

3 rounds

-

ME upper: BP

-

3x1@90% of above weight

-

5x5 pull up

-

4x8 JM press

4x8ea landmine press

-

15m sled push + 15m sled pull

4 rounds

-

100 leg curl

100 band high pull

ETAC

S w/u

-

5 inchworm+10 dislocates

3 rounds

-

3x 8 small drop box jump

-

8k row/ski 

2k+19

Row R20

SKi R40

-

3x(5-1) pull up

-

100banded  good mornings

-

4x30/30 hollow hold

6WLT

Training Session

S w/u

-

20 min

W2H 1x rep of complex (DB/KB)

Swing + snatch + clean & press + windmill + TGU

-

15x 30/90

* 10x KBS during rest

-

10x KBS every 30 sec for 5 min

Recovery Session

S w/u

-

10x dislocates + 10x banded pull aparts + 10x scap push up

3 rds

-

40-60 min easy pace aerobic movement (row/bike/ski/Walk)

-

Mobility work/Foam Roll

GPP

S w/u

-

30/30 Single arm KB Snatch (left/right) + 30 sec rest

4 rounds

-

W2H BP

-

3x BP @ ~80% of W2H

3 rounds; 2-3 min rest between

-

3x Offset bench press (each side) @ light weight 

-

5-1 pull up ladder

*10x mace 360 on each side after each rung

-

5/10x push up every 30 sec for 5 min

-

100x face pull

100x tri push down

6WLT

Week 1: Team Challenge: how many days did you hit your BW+ in protein

Training Session

S w/u

-

15x KBS + 10x GS + 5x inchworm

3 rds

-

Warm up DL to 60% + bands

-

10 min EMOM

2x DL @ 60% + bands

-

3x10 B-Stance RDL

3x10 Rev Lunge (each leg)

-

6 min AMRAP

+1x G2S + 30m Bear Hug Carry

-

5x 60/30 planks

-

100x banded leg curl (each)

100x banded pull through

Recovery Session

S w/u

-

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

4 rds; rest as needed

-

10x 60/90 row/ski/bike

- 

Mobility work/Foam Roll

ETAC

BLOCK B WK 7

S w/u

-

10 KB sumo DL

10 KBS

30m Bear crawl

3 rounds

-

ME lower:

Sumo DL off 2” blocks

-

3x1 @90% of

above weight 

-

3x8 ea single leg hip thrust

3x8 ea  BSS

3x8 pendlay row

-

4x8 reverse hyper

-

100 face pull

-

6x30/30 AB

GPP

S w/u

-

50x sqt

-

15m Overhead walking lunge (ea leg) + 10x KBS + 5x box jump

3 rounds

-

W2H Front Squat

-

3x2 Front Sqt @ 70% + 2 min rest

-

5x offset BB squat (each side)

3 rounds; rest as needed

-

4x 30/30 bike/row/ski sprints

-

100x Laying Leg Curl

ETAC

S w/u

-

10-1 pushup + DB PP ladder 

-

DE upper:

10x3 PP @50% + red bands

*1 min rest

-

10x3 BP @ 50%+25% bands

*1 min rest

*alt grip every set

-

4 rds

30m OH carry

30m rack carry

30m farmer carry

8 cal ski

-

100 banded leg curl

100 banded tricep pulldown

ETAC

S w/u

-

6x 30m sled push

*increasing weight each round

 -

DE lower:

10x3  DL off 4in blocks @50%+25% bands 

*1 min rest

-

12x2 BS @60%+25% bands 

*1 min rest

-

30*-20*-10* 

KB rack hold step up + ball slam

*each leg

F: 2 @ 12kg KB

M: 2 @16kg KB

-

4x8 reverse hyper

GPP

S w/u

-

15m Single arm overhead carry walking lunge + 5x heavy KBS + 4x lateral box jump

3 rounds

- 

5k row/ski/bike @ 2k+20

- 

Death by Burpees

(+1x burpee every minute until failure)

*if you do not make it through the 12th minute there is a 100 cal Air dyne penalty*

GPP

S w/u

-

15x Air Squats + 10x KB Swing + 5x inchworm w/ push up + 30m bear crawl

3 rds

-

15 min TGU/Mace/ Club practice

-

(10-1) Ball Slam + (1-10) burpee ladder

-

(10-1) KB Swing ladder + (1-10) Thruster ladder

-

100x face pull

100x tri push down

100x pull through

ETAC

S w/u

-

5 min  TGU practice

-

50 mace 360

-

3x2000m row/ski

*4 min rest

*2k+14

*-3/4 sec each round

-

4x8ea front foot elevated split squat

-

4x1 min FLR

ETAC

S w/u

-

3 rounds

10 pushup

30m light  sled pull

ME upper: Push press

-

3x1@90% of above weight

-

30 sec rolling triceps

30 seconds tricep pushdown

4 sets *1 min rest

-

5 min max rep crossbody hammer curl

-

6x30m sled pull 

*increasing weight each round

GPP

S w/u

-

Keep a KB moving for 10 min

-

3x5 TGU

-

15x 30/90

* 30m heavy suitcase carry

-

5x 60/60 weighted sit ups

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

-

W2H BP

-

4x1 @ 85-90% w/ pause at bottom and top + 5x heavy ball slams

3 min rest between sets

-

3x10 BB bent Row (pause at top of lift)

3x10+ Bench Dips

3x10 DB Pull over

-

100x face pull

100x tri push down

ETAC

S w/u

-

400m sled drag

-

3x6 mace 360

-

8x90/60

2k+ 1-2

Row R30

Ski R50

-

4 x 5 seated box jump

-

100 facepull

100 band pull apart

100 good morning

GPP

S w/u

-

15x KBS

30m Monster walk

30m gorilla shuffle

3 rounds

-

W2H DL

-

10 min EMOM

3x DL @50% + 25% bands

-

3x10 B-stance RDL

3x8 Right Foot Elevated GS

3x8 Left Foot Elevated GS

-

4x 30/30 bike/row/ski sprints

-

100x Laying Leg Curl

ETAC

S w/u

-

5 rounds

5 headcutter

3 Knee jump

-

Me lower:

Chambered bar BS

-

3x1@90% of above weight

-

5x6 T bar row

5x8 Tempo RDL (1 second lower, 3 second raise)

-

30G2S @ 50% BW

-

3x8 reverse hyper

ETAC

S w/u

-

10 kb 360+5 inchworm

3 rounds

-

DE upper:

10x3 PP @45% +red bands

*1 min rest

-

12x2 BP @55%+25% bands

*1 min rest

*alt grip every set

-

4 rounds

10 cal  ski+ 1 min max rep alt KB snatch

-

125 tricep pushdown

-

4 min of various jumps

Box, broad, knee, high, tuck

ETAC

S w/u

-

BB complex

5-1 ladder of each

DL+BR+HC+FS+PP+BS

-

 DE lower:

10x3 sumo DL @ 50% + 25% bands

*1 min rest

12x2  box squat @55%+

25%bands

*1 min rest

-

10 G2S

then

30-20-10 cals/reps of each

Bike erg, medball squat,

KBS

Then 

10G2S

For time

-

4x10 reverse hyper