ETAC

S w/u

-

6x30m sled push

*increasing weight each round

-

DE lower:

12x2 sumo stance BS box squat @50% +25% bands

10 min EMOM

2 BS box squat @60%+25% bands

-

10-1 ladder

Med ball bear hug squat+4 alt jump lunge

F:70lb

M:100lb

-

4x8 reverse hyper

6WLT

Training Session

S w/u

-

3 rounds

30m bear crawl

5 box jump

5DB  PP

-

20-1 burpee+

1-20 DB thruster 

@15-25lb

-

6x30/30 hollow hold

-

100 leg curl

100 tricep pushdown

Recovery Session

S w/u

-

10 min TGU practice

-

30 min sled drag or 45 min walk or bike

-

mobility/foam roll

GPP

S w/u

-

10-1 KB Swing Ladder
*30 sec plank after each rung

-

W2H 30m trap bar Farmer carry

-

6x 30m heavy trap bar Farmer carry

-

100x banded face pull

100x banded tri push down

100x leg curl

ETAC

S w/u

-

400m sled drag

-

6x 60/30

2k-1/2

-

3x10 front foot elevated split squat

3x20 barbell hip thrust 

-

100 tricep pushdowns

100 facepull

-

5 min FLR

6WLT

Training Session

S w/u

-

10 min TGU practice

-

5x5 pull up

-

10x60/60 double KB step up (5 @ rack hold, 5@farmer carry hold)

-

3x8 reverse hyper

3x8 bird dog row

Recovery Session

S w/u

-

3 rounds

4 KB snatch

5 headcutter

10 KBS

-

5x1500m row/ski +3 min rest

2k+20, increasing speed each round

-

6x30m suitcase carry

ETAC

S w/u

-

2x8 ea kneeling single arm KB OHP

-

3 rounds

6 mace 360

30m light sled push

-

ME upper:

Wide grip BP

-

3x1 @90% of above weight

-

3x (5-1) pull up ladder

-

4x8 seated arnold press

-

10 dips+10 banded pull apart

10 rounds

-

6x30/30 ski

6WLT

Training Session

S w/u

-

3 rounds

30 sec ski

5 inchworm

30m bear crawl

-

W2H bench

-

8x2 @80-85%

-

4x8 arnold press

4x8 skull crusher

-

4 rounds

4 KB snatch

30m DB bear crawl

8/10 cal ski

-

100x TRICEPS PUSH DOWN

Recovery Session

S w/u

-

10-1 KBS ladder

*6 mace 360 after each rung

-

5k row/ski

*2k+16

*convo pace

-

5 min FLR

-

100 tricep pushdown

GPP

S w/u

-

(10-2) Evens Only Ladder
TGU @ light-heavy wieght
*15x KBS after each rung

-

2x 1000m row/ski
@2k pace
Full Rest

-

Tabata
8x (20/10) Mountain Climbers/Rest

GPP

S w/u
-
10x Pull Aparts + 10x Overhead Sqt
2 rds
-
10-1 push up ladder + 5x mace 360 (each side)
-
Warm up BP
-
10-1 BP ladder + 100m row sprint
-
3x10 FDBR
3x10 LDBR
3x10 Rev Fly
-
3x10 BB Offset Bent over Row (each side)
-
5x60/60 FLR
-
150x tri push down

ETAC

S w/u

-

2x6 TGU

-

3x5 small drop box jump

-

30 min row/ski

2k+20

3 min rest

2 min @2k-2/4

1 min rest

1 min @2k-4

-

100 band face pulls

100 band high pulls

100 band goodmorning

-

4x30m ea suitcase carry

6WLT

Training Session

S w/u

-

10 min KB/mace/club practice

-

7x500m row/ski

2 min rest

*2k pace or  very choppy convo pace

-

4 rounds

8ea singleleg RDL+30m suitcase carry

-

125 leg curl

Recovery Session

S w/u

-

100 TGU @ light weight

-

4x30/30 hollow hold

-

100 band RDL

100 band high pull

-

Foam roll

GPP

S w/u
-
10x Kang Sqt + 10x Cossack Sqt + 5x inchworm
3 rds
-
W2H Zercher Sqt
-
3x @ 70% + 2-3 min rest
5 rds
-
4x10 RDL
4x8 Alt Split Jump
-
5x60/60 KB Rack Holds
-
100x Leg Curl
100x face pull

ETAC

S w/u

-

3 rounds

5 headcutter

6 bird dog

10 sumo KB DL

2 broad jump

-

ME lower:

BS box squat

-

3x1 @90% of above weight

-

4x8 good morning

4x10 Bent over row

-

4x1 min med ball bear hug death march

-

125 banded leg curl

6WLT

Week 3: Team Challenge: 3 min Max Burpees (team total) (re-test)

Training Session

S w/u

-

3 rounds

10KBS

5GS

5 box jump

-

8 rounds

10X GS+15/20cal row/bike+5 burpees

-

4x8 bent over row

4x8 tempo hip thrust

-

6x30m waiter and suitcase

 Carry (can be different weights)

Recovery Session

S w/u

3 rounds

 10 mace 360

10 air squat

5 inchworm

-

7x30/30 row

5min rest

7x30/30 ski

5min rest

7x30/30 bike

-

100  face pull

100 band pull apart

6WLT

Training Session

S w/u

-

400m sled drag or 2 min death march 

-

W2H 15m trap bar Farmer carry

-

6x 30m heavy trap bar Farmer carry

-

100x banded face pull

100x banded tri push down

100x leg curl

Recovery Session

30-60 min walk or other easy pace movements 

ETAC

S w/u

-

10-1 Pushup + DB PP ladder 

-

DE upper:

5x5 PP @45% +25% bands

*1 min rest

-

10x3 narrow grip BP @55%+25% bands.

*1 min rest

-

4x10 piston press

4 rounds for time

5 man maker

+30m bear hug carry+ 100m ski/row sprint

-

100 facepull

6WLT

Training Session

S w/u

-

6 min EMOM

15x headcutter

-

100-80-60-40-20 ladder

KB Carry Box  Step Up + Ball Slam

5x burpees after each rung*

-

Mobility work/Foam Roll

Recovery 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

-

10x GS every 30 sec for 5 min

-

6x 30/30 Row

5 min rest

6x 30/30 Ski

5 min rest

6x 30/30 bike

- 

Mobility work/Foam Roll

ETAC

S w/u

-

BB Complex

5-1 ladder

DL+BR+HC+FS+PP+BS

DE lower:

12x2 sumo stance DL @55% + 25% bands

*1 min rest

10 min EMOM

2 safety bar BS @55%+25% bands

-

20 heavy kbs+10 burpees

5 rounds

-

3 rounds

8 hyper

30m farmer carry

GPP

S w/u

-

5x headcutter every 30 sec for 5 min

-

5x5 banded DL @45-55% + 25% bands

1 min rest between sets

-

4x8 heavy z-press

4x3 explosive push up

4x10 rolling tri

-

10x banded pull through + 5x sqt

10 rounds without stopping

-

10x face full + 10x tri push down

10 rounds without stopping

6WLT

Training Session

S w/u

-

BB Complex: 6x of each

DL + BR + HC/HP + FS + PP + BS

4 rds

-

15x 30/90

* 15m suitcase carry during rest

-

10x KBS every 30 sec for 5 min

-

5 min FLR

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