GPP

S w/u

-

20x dislocates + 20x banded pull aparts

-

15m bear crawl + 15m reverse bear crawl + 5/10x pull up/ring row

3 rounds

-

(10-1) Bench Press ladder + (1-10) man maker ladder

-

Seated DB Complex

10x FDBR + 10x LDBR + 10x Arnold Press

3 rds

-

10x face pull + 10x tri push down

10 rounds without stopping

ETAC

S W/U

-

400m sled drag 

-

2x Power clean + 2x PP + 2x Back sqt

5 sets, 1min rest between

-

M.E. lower:

3rm Chamber bar sqt 

-

3x2 @ 90% of 3RM 

-

4x10 hyper

4x8 RDL

-

5x T2B + 30m farmers carry @ 2x 24/32kg + 15cal AAB

4 rounds for time 

GPP

S w/u

-

10x air squat + 10x KBS + 10x lateral box step up (5 each)

3 rounds

-

5x heavy Hex bar DL + 90 sec row + 2 min rest

3 rds

-

5x heavy front squat + 90 sec ski + 2 min rest

3 rds

-

6x box jump burpees + 100m farmer carry

4 rds for time

-

10 min mobility wrk/cooldown

6WLT

Training Session

S w/u

-

10x lunge + 2x G2S 

3 sets

-

5x3 jump sqt

-

Work to 1RM, 2RM or 3RM DL/Sumo DL

-

3x10 bulgarian split sqt

3x8 single leg hip bridge (each leg)

-

10-2evens only DBL KB Clean + KB Bear crawl ladder 

Recovery Session

S w/u

-

400m sled drag

-

20min AMRAP

15/20cal + 50x box step up 

-

100x face pull

100x leg curl 

-

6x30m KB farmers carry

ETAC

S W/U

-

5x inch worm + 5x hollow lat pull down + 10x bird dog + 10x ball slam

2-3 rounds, rest some between

-

10min EMOM

2x PP @ 45% + mini red bands

-

10-1 Bench press ladder @ 55% 1RM 

+ 100m ski sprint 

1min rest between 

-

4x 30m heavy DB bear crawl 

6WLT

Training Session

S w/u

-

10min KB/mace/club play

-

30min AMRAP

500m row + 1000m bike + 500m ski

-

5x5 pull up

5x10 dip

-

Recovery Session

S w/u

60min walk 

Can do a pack carry

ETAC

S w/u

-

3x10 bird dog

3x15 KBS

3x30m trap bar farmers carry

-

5x Sumo DL @ (60% + 25% bands ) + 1x Knee jump to box jump + 90sec row @ 2k pace

3 sets, 2min rest between

-

5x box sqt @ (50% + 25% bands ) + 5x heavy KBS + 90sec ski @ 2k pace

3 sets, 2min rest between

-

4x15 hyper

4x10 bulgarian split sqt

-

100x band pull throughs

GPP

S w/u

-

20x Dislocates + 20x banded pull aparts

-

15x set + 10x KBS
3 rds

-

(1000m-200m) Row* + (200m+1000m) + Ski** ladder
* 5x burpees after each row rung
**5x KBS after each ski rung

-

5 min cooldown stretch/mobility work

6WLT

Training Session

S w/u

-

3x jump sqt + 10x kbs + 2x G2S

5 sets

-

EMOM 10

5x DL @ 50%

-

50% Body weight in cal for time

*EMOM 2x G2S @ 50/100#

-

4x25 face pull 

4x60m farmers carry

Recovery Session

S w/u

-

10min mobility work

-

10min row

10min ski

10min bike

ETAC

S w/u

-

10min TGU practice

-

30min continuous row

-15min @ 

2k + 20sec R20/40

-10min @ 

2k+ 17sec R22/42

-5min@  2k+14sec R24/44

-

10MIN FOAM ROLL

GPP

S w/u

-

5x Tempo Squat + 5x inchworm w/ push up + 30m Monster Walks
4 rds

-

4-6x burpee every 30 sec for 5 min

-

3x 1000m row/ski + 3 min rest
@2k +7-8

-

10x Dead Bug + 10x bird dog
(L+R = 1)
3 rds

6WLT

Training Session

S w/u

-

10-20 ladder reps of each 

10cal any machine + 10x walking lunge +

10x DB hang plower clean (15-35# Db)

-

3x10 BB hip bridge

3x10 single arm DB row

-

5-10 row/ski/bike cool down

Recovery Session

S w/u

-

4x 1500m row/ski + 3min rest

Start @ 2k + 18sec and increase speed each round. 

*FBB prep sub with 60min pack carry

ETAC

S w/u

-

30x light TGU *15x each arm

-

M.E. Upper: 

5RM Bench Press

-

4x6 close grip BP

4x5 weighted pull up

-

10x dip + 10x KB snatch 

5 rounds

-

4x10 earthquake push up

4x20 mace 360

GPP

S w/u

-

1x Power clean + Hang clean + FS 

Every 30sec for 10min 

*@ 95-135#

-

10x 60/90 Row/ski/bike

• During Rest 10x KBS

-

10x 30/30 planks

6WLT

Training Session

S w/u

-

6x TGU + 30sec hollow hold

5 sets

@ 10-16kg

-

Warm up PP to 70%

-

10x PP @ 70% +

1000m ski + 15x PP @ 60% + 1000m ski + 20x PP @ 50% + 1000m ski 

For time

-

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

-

4x 30m DB bear crawl

-

Recovery Session

S w/u

-

5x 750m row or 800m run + 3min rest

-

10min foam roll /. mobility work

GPP

S w/u

-

10x dislocates + 10x pull aparts + 10x snap push up
2 rds

-

10x banded overhead press + 5x inchworm w/ push up + 10x pallor press
2 rds

-

W2H BP

-

4x3 BP @ 80% of w2h
*chase each set with 6x wall balls
2-3 min rest between sets

-

3x10 Z-press
3x10 Bent Row
3x10 light KB Snatch

-

3x 60/60 max rep banded tricep push down

ETAC

S w/u

-

4x 5-1 pull up ladder

-

12x 90/60 Row/ski

@ 2k + 11/12sec

Row R20

Ski R40

-

4x 30/30 hollow hold

6WLT

Trainign session

S w/u

-

10 rounds for quilty

10cal bike +

5/10x push up +

10cal row/ski +

10x ring row

-

Keep a light Kb moving for 10min 

*FBB prep 

3x12 hyper

3x8 GHR

-

100x face pull

100x leg curl

Recovery session:

S w/u

-

10x 90/60 row or ski @ 2k + 8-9sec

-

6x 30m suitcase carry

GPP

S w/u

-

BB Complex:
6x (1x DL + 1x BR + 1x HC + 1x FS + 1x PP + 1x BS)
3rds

-

W2H Earthquake Squat

-

8x2 Earthquake Squat

-

4x10 B-stance RDL

-

6x30m Sled Drag

-

4x 30/30 sprint

-

100x leg curl

ETAC

BLOCK C WK1

S W/U

-

10x KBS + 8x GS + 6x lunge + 4x box jump

3 sets, 1min rest between

-

M.E. lower:

5RM Back sqt

-

4x1 heavy single Back sqt

-

4x8 BB Row

4x8 RDL @ 50% of DL 1RM

-

10x KBS + 10cal AB

5 rounds for time

M @ 48kg

F @ 32kg