6WLT

Training Session

S w/u

-

10x sqt + 10x KBS + 10x bird dog + 5x box jump

3 rounds

-

Warm up back sqt to 80%

-

6x BS @ 70% + 10cal row sprint

3 sets, 2min rest between

-

10x sumo DL @ 50% + 150m ski sprint 

3 sets, 2min rest between

-

400m sled drag 

Recovery Session

S w/u

-

5-10-15-20-15-10-5

KBS + Goblet sqt + mace 360 

-

4x 1000m row +  3min rest 

* FBB prep = 30min light sled drag)

-

4x25 face pull

4x25 leg curl

6WLT

Training Session

S w/u

-

3 rounds

Max rep BP @50%

*3 min rest

-

4x10 ea DB bent over row

4x8 seated DB OHP

-

5 rounds

30m DB bear crawl+8/10 cal ski

-

125 leg curl

Recovery Session

S w/u

3 rounds

5 inchworm

5 headcutter

30m bear crawl

-

10x30/30 row

10x30/30 ski

10x30/30 bike

-

5 min FLR

-

5 min foam roll/mobility

ETAC

S w/u

-

(10-1) Push Up Ladder + (1-10) Burpee Ladder

-

DE: Upper
5x5 BP
@55% + 25% Bands
1 min rest

12x2 Push Press
@50% + 25% bands
1 min rest

-

4x10 DB Pull over
4x10 Single arm DB Row

-

6 min AMRAP
*evens only ladder
Cal on Machine + Burpee

-

100x face pull
100x Tri Push down

GPP

S w/u

-

Single Arm KB Complex:

8x Snatch + 30m OHC + 8x Clean + 30m Rack Carry + 8x swing + 30m Farmer Carry

3 rds each arm

-

30 min AMRAP

10x Devils Press + 10x Thrusters + 250m Row/Ski

-

Mobility work/ Foam Roll

ETAC

S w/u

-

800m sled

-

DE: Lower
12x2 DL
@ 60%+25% bands
1 min rest

-

5x5 Back Squat
@55%+25% bands
*1 min rest

-

4x10 BB Hip Thrust
4x12 BB RDL
4x15 Reverse Hyper

-

6 min AMRAP
10x KBS + 5x G2S + 100m row/ski sprint

KB weights F:53+ M:106
G2S weights F:50-70 M:100

-

150x laying leg curl

6WLT

Training Session

S w/u

-

4 rounds

30m monster walk

10 GS with band around quads

4 vertical jump or 3 broad jump

-

W2H back squat

-

8x2 @85%

-

4x8 BB good morning

4x8 reverse hyper

4x8ea BSS

-

10 rounds

10KBS+10 weighted box step ups

*minimal to no rest

-

100 tricep pushdown

Recovery Session

S w/u

-

10 min TGU practice

-

3x (5-1) pull up ladder

-

6x30m farmer carry

-

6x30m medball carry at 50% body weight or more

-

3x60sec/60 sec barbell overhead hold

-

125 banded good morning

125 banded face pull

125 banded tricep pushdown

-

4x30/30 hollow hold

ETAC

S w/u

-

6x30m Sled Pull
*increasing weight each round

-

10k row/ski
@ easy convo pace

or

30min sled drag

or

30 min run
@ east convo pace

-

6 min FLR
minimal drops

GPP

S w/u

-

100x Mace 360

-

15m Single arm overhead walking lunge (each arm) + 10x GS

3 rds

-

E2MOM

10x Thruster

10 rounds

-

5x60/60 hollow holds

-

Mobility work

6WLT

Training Session

S w/u

-

3x6 seated box jump

-

3 rounds

10KBS

5 GS

5ea single arm KB snatch

-

15x30/90 row/ski

*2k-8 or

*very choppy convo pace

-

4x10 B stance hip thrust

100ea leg curl

100ea single arm face pull

-

6x30m suitcase carry

-

Recovery Session

S w/u

-

20 dislocates

-

3 rounds 

5 inchworm

30m bear crawl

-

10k row/ski

*2k+20

*conversational pace

-

5 min Mobility/foam roll

ETAC

DELOAD

S w/u

-

400m sled drag

-

every 30sec for 5min

1x PC + 1x HC + 2x PP

-

Slingshot BP

10x @ 30%

5x @ 50%

4x @ 60%

3x @ 70%

2x @ 80%

-

5x5 pull up

-

3x10 Floor Press
3x10 Dips
3x10 Z-Press

-

10 min EMOM
10x double KB Swing

6WLT

Training Session

S w/u

-

10-1 pushup ladder

*6 mace 360 every even rung 

-

10-1 BP ladder

*10 cal ski after each rung

*for time

-

4x8eaDB  bent over row

4x8 arnold press

-

100 band tricep pushdown

100 banded face pull

100 single leg banded good morning 

Recovery session

S w/u

-

3 rounds

10 DBL KB swing

5 DBL KB bent over row

6 DBL KB lunge

-

30 min of:

500m row

10KBS

30m farmer carry

*2k+2 pace

*choppy convo pace

-

10 min

GPP

S w/u

-

10x DeadBug + 10x birdog + 10x sit Throughs

4 rds

-

15x 30/90 row/ski

*15m suitcase carry during rest

-

10 min EMOM

10x KBS

-

5 min FLR

(minimal drops)

-

100x face pull

100x tri push down

6WLT

Training Session

S w/u

-

3x20 band pull aparts

-

3 rounds

5 inchworm+8 headcutter+

10KBS+8 Kb snatch

-

*8 rounds of each before moving on

30s/20s:

1.Goblet squat 2.Alt. lunge

3.Pull ups

4.Bent over row

5.Alt Kb snatch

6.Pushup

7.Ball slam

-

6x30m med ball hug carry

-

Recovery Session

S w/u

 -

3 rounds

10 mace 360

5 box jump

30m bear crawl

-

15 min row

15 min ski

*2k+18 or 

Conversation pace

GPP

S w/u

-

20x dislocates + 20x banded pull aparts

-

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

3 rds

-

Warm up to Heavy 10 rep BP

-

5x10 Heavy BP

2 min rest

-

3x10 Floor Press

3x5/10 Pull up/Ring Row

3x10 Z-Press

-

10x Heavy KBS every 30 sec for 5 min

ETAC

DELOAD

S w/u

-

400m sled drag

-

every 30sec for 5min

2x seated box jump

-

SUMO DL

10x @ 30%

5x @ 50%

4x @ 60%

3x @ 70%

2x @ 80%

-

4x8 KB RDL

4x 30sec light hyper

-

400m farmers carry @ 2x KB

M @ 2x 53kg

F @ 2x 16kg

-

5-10min easy pace row.ski.bike

6WLT

Training Session

S w/u

-

5 heavy KB DL+5 GS+10KBS+2 knee jump/box jump

3 rounds

-

W2H deadlift

-

8x2DL @80%+knee jump to box jump

-

4x8ea front foot elevated reverse lunge

4x8 tempo barbell RDL

-

10KBS every 30 sec for 5 min

-

100ea single leg banded good morning

100 tricep pushdown

Recovery Session

S w/u

10 min TGU practice

-

3x6 seated box jump

-

30 min bike

-

4x6 reverse hyper

GPP

S w/u

-

BB Complex (6x of each movement)

RDL + BR + PC + FS + PP + BS

3 rds

-

Warm up to Heavy 10 rep DL

-

5x10 Heavy DL

2 min rest

-

3x10 B-Stance RDL

3x10 bird dog row

-

5x 60/30 planks

-

100x banded leg curl

ETAC

S w/u

-

10-1 pushup ladder

*4 mace 360 after every even rung

-

DE upper:

5x5 PP @40% +25% bands

*1 min rest

10x3 wide grip BP @ 50%+25%bands

*1 min rest

-

4x10 DB pullover

-

10 cal ski+ 1 min max rep alt kb snatch

4 rounds for time

-

100 facepull

100 tricep pushdown

100 band pull through

6WLT

Training Session

S w/u

-

6x30m sled push + 5 jump squat

*increasing weight each round

-

3x20 back squat @30%

-

3x10 BB lunge

-

4 rounds

6 G2S

8 ball slam

10 cal ski/row

-

6x30m med ball hug carry

Recovery Session

S w/u

60 min pack carry 

*F: min 35lb

*M: 55lb

GPP

S w/u

-

30m bear crawl + 5x box jump +5x inchworm

3 rds

-

20-1 burpee ladder +

1-20 DB thruster ladder

@15-25lb

-

6x30/30 hollow hold

-

100 leg curl

100 tricep pushdown