ETAC

S w/u

-

5 min TGU

-

5x5 seated box jump

-

row/ski

1250m @2k pace

*rest 5 min

500m 

*faster than 2k pace

*rest 3 min

250m 

*faster than 2k pace

-

125 face pull

125 banded good morning

-

5x30/30 hollow hold

GPP

S w/u

-

10 min TGU Practice

-

2 min row/ski/bike + 1 min DBL KB Rack Hold + 1 min rest

10 rounds

-

mobility/foam roll

6WLT

Training Session

S w/u

-

10x scap push up + 10x scap pull up + 10x dislocates + 10x pull apart

2 rds

-

5x inchworm w/  push up (2x) + 8x I-Y-T+ 5/10x pull up/ring rows

2 rds

-

W2H Bench Press

-

3x1 Bench Press @ 90% + 2 min rest

-

5x offset Bench Press (each side)

3 rounds; rest as needed

-

3X12 DIP/Bench Dips

3X12 FDBR

3X12 LDBR

-

3x 60/60 max rep banded tri push down

Recovery Session

S w/u

-

6x 30m reverse sled drag/sled pull

-

30 min easy pace cardio

Row/ski/run/bike/sled drag

- 

Mobility work/Foam Roll

ETAC

S w/u

-

10-1 pushup ladder +15m  bear crawl after each rung

-

ME upper:

Axle bar PP

-

3x1 @90% of above weight

-

4x8ea single arm bent row

4x8 DB incline BP

-

5 rounds

6 alt. Kb snatch + 30m DB bear crawl

-

100 band pull apart

100tempo band leg curl (1 sec in, slow release)

6WLT

Training Session

S w/u

-

15 min TGU Practice or W2H TGU

-

2 min Row/Ski/Bike + 1 min Rack hold + 1 min rest

10 rounds

@ 2k+

F: 20-35# M: 35 -53#

-

Mobility work/foam roll

Recovery Session

S w/u

-

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

3 rds

S w/u

-

30 m Sled push/pull

6 rounds increase weight each round

-

Work:Rest 1:1

500m row + rest

@ 2k pace

6 rounds

ETAC

S w/u

-

20 dislocates

-

400m sled drag

-

4x1250m row/ski + 4 min rest

2k+5

-

5 pull up+5T2B

5 sets

GPP

S w/u

-

10x banded dislocates + 10x banded pull aparts

2 rds

-

DB Complex 6x 

HC + PP + FDBR + LDBR + Curl + push up w/ row

3 rds

-

W2H specialty bar BP

-

3x3 @ 80%

-

10x Single arm Floor press + 3x TGU

3 rds each arm

-

100x face pull

100x tri push down

6WLT

Training Session

S w/u

-

50x sqt

-

30m walking lunge + 10x kang Squat + 5x box jump

3 rounds

-

W2H Front Squat

-

3x3 Front Sqt @ 70% + 2 min rest

-

5x offset BB back squat (each side)

3 rounds; rest as needed

-

INDV Challenge (can repeat as many times as you want to beat your score all week)

30 sec max Cal AAB

-

100x Laying Leg Curl

Recovery Session

S w/u

-

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

4 rds; rest as needed

-

10x 90/60

row/ski/bike

- 

Mobility work/Foam Roll

GPP

S w/u

-

10x scap pull ups + 10x jump sqt

2 rds

-

10x heavy KBS + 8x Alt KB Snatch

-

W2H DL

-

3x DL @ 60% + 25% bands + 1 min rest

10 rounds

-

800m Sled Drag

-

3x10 RDL

3x5/10 pull up/ring row

-

4x 30/30 bike/row/ski sprints

-

100x Laying Leg Curl

ETAC

BLOCK B WK 8

S w/u

-

5 DBL KBS

5DBL KB rack hold squat

30m rack hold carry

3 rounds

-

ME lower:

Safety bar squat

-

3x1@90% of above weight

-

3x8 GHD

3x10 BB lunge

-

10 heavy KBS every 30 seconds for 5 min

-

125 tricep pushdowns

6WLT

60min walk

Show your sefl gratitude for completing the 1st week

ETAC

S w/u

-

5 inchworm 

10 dislocate

10 PP

3 rounds

-

DE upper:

5x5 PP @50%+25% bands

*1 min rest

10x3 BP @60%+25% bands

*1 min rest

-

4x8 DB rear laterals

-

30m DB bear crawl (F:45, M:55) + 100m ski sprint + 1 min rest

8  rounds

-

100 leg curl

-

6WLT

Training Session

S w/u

-

10x banded pull aparts + 10x face pull + 10x trip push down

5 rounds

-

10 min row + 10 min Ski + 10 min bike

-

30 m Sled push/pull

6 rounds increase weight each round

Recovery Session

S w/u

-

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

-

Mobility work/Foam Roll

6WLT

Training Session

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

-

Or FYF

IF ATTENDING FYF COMPLETE RECOVERY SESSION IN THE MORNING

Recovery Session

S w/u

-

DBL KB COmplex: 10x  snatch + 30m OHC +10x clean + 30m Rack Carry + 10x swing + 30m Farmer Carry

3 sets; 

-

10x 60/60 row/ski/bike

-

Mobility work/Foam Roll

ETAC

S w/u

-

10 KB sumo DL

10 KBS

10 GS

3 knee jump

3 rounds

-

DE lower:

12x2 DL @60% + 25% bands

*1 min rest

-

10 min EMOM

2 BS @ 50% +25% bands

-

10 min amrap

4 manmaker

30m DB bear crawl

5 box jump

-

4x8 reverse hyper

GPP

S w/u

-

100x mace 360

-

E3MOM

8x thruster + 3x G2S

10 rounds

-

5x5/10 pull up/RIng Row

-

5 min odd object carry

6WLT

Training Session

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

-

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

ETAC

S w/u

-

10-1 KBS ladder

*4 mace 360 every even rung

-

10x400m row/ski

*2 min rest

*2k-1

-

4x20 BB hip thrust (light, pause at top)

125 tricep pushdown

-

GPP

S w/u

-

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

(complete unbroken)

3 rounds

-

10x 60/90

*15m suitcase carry during rest

-

5x60/60 FLR

6WLT

Training Session

S w/u

-

20x dislocates

-

10x headcutter + 5x inchwom + 15m bearcrawl + 15m backwards bearcrawl

3 rds

-

Warm up Push Press to heavy Double

-

5x2 PP at 80-90% of W2H + 5x heavy med ball slams + 2 min rest

-

3x10 floor press

3x10 LDBR

3x10 Rev Fly

-

5 min FLR

(minimal drops)

-

100x face pull

100x tri push down

Recovery Session

S w/u

-

32 min of variable pace cardio row/ski/bike/walk

@ 1 min moderate + 3 min easy pace 

-

Foam roll/mobility work