GPP

S w/u

-

5 min FLR ( minimal Drops)

-

50x Light half TGU

50x Light TGU

-

5x 30/30 row/ski/bike (30 sec sprint / 30 sec easy pace)

2 min rest

5x 30/30 row/ski/bike (30 on and 30 off)

2 min rest

1 min max Cal

-

Foam roll/ mobility work

ETAC

S w/u

-

DB complex: 8x of each

FDBR + High Pull + OHP + push up w/single arm row

3 sets, 1min rest 

-

ME Upper: Concentric Close grip Pin Press 1RM 

-

3x1 heavy singles

-

3x12 incline DB BP

3x8 strict pull up

-

3x60/60 Rolling DB press

-

8x 20/10 tabata ski 

FBB

3 Sets

5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean 5 Dumbbell Strict Press
10 Yoga Push Ups
50 Jump Rope Single Unders

*rest as needed between sets*

-

A1) Segmented Clean Deadlift: 3131 (with straps); 6-8reps; rest 75sec x 3 Sets 

A2) Half Kneeling Barbell Press*: 20X2; 4-5reps/knee; rest 75sec x 3 Sets *Perform repetitions on each knee for every set. Total 8-10reps per set.

-

B1) Deficit Landmine Single Leg RDL: 3010; 8-10/leg; rest 75sec x 3 Sets 

B2) Single Arm Dumbbell Push Press*: 30X1; 8-10/arm; rest 75sec x 3 Sets

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C) @ 85% Effort:

27-21-15
Row Cals 21-15-9
Strict Handstand Push Up * Scale to Pike Strict HSPU rest 3mins
21-15-9 Bike Cals
27-21-15 GHD Sit Ups

ETAC

S w/u

-

400m sled

-

30-20-10

KB swing + step up W KB

-

5x 750m Row/Ski + 

3min rest

@ 2k + 1/2sec

-

4x 30/30 

hollow hold/ FLR

GPP

S w/u

-

20x dislocates

-

10x banded pull aparts + 5x inchworm w/ push up + 10x pallof press (each arm)

3 rds; Complete all movements at a tempo’s pace; rest as needed

-

W2H 5 rep PP

-

3x heavy PP + 2x Med Ball Squat & Toss

4 rds; 3 min rest

-

3x12 williams press

3x10 Renegade Row

-

500m row/ski for time

-

100x Face pull

100x tri push down

GPP

S w/u

-

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

3 rounds

-

3x banded DL (50-60% + 25% bands) + 30 sec row sprint + 2 min rest

4 rds

-

5x box jump (weighted if able) + 30 sec ski sprint + 2 min rest

4 rds

-

5 min FLR

-

100x Banded Face Pull

100x leg curl

FBB

WARM UP

-

12 Bent Over Band Pull Aparts (pause 1sec with hands wide on each rep) 10 Drop Lunge to Knee Lift/leg - 1-3” 30sec Quadruped Shoulder Taps.

3 sets

-

Back Rack Split Squat: 2110; 8-10/leg; rest 75sec x 3 Sets *rear foot on 4-6” plates
Pronated Strict Pull Up: 2011; 8-10reps; rest 75sec x 3 Sets

-

Cyclist Front Squat: 31X0; 8-10 reps; rest 75sec x 3 Sets 

Chainsaw Row: 20X2; 8-10/arm; rest 75sec x 3 Sets

-

5min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round Renegade Rows 50/35lbs
*5 Cal Row between each set
rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round Strict Knees to Elbows
*5 Cal Bike between each set
rest 2mins
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round Alternating DB Thrusters 50/35lbs
*30 Double Unders between each set

ETAC

S W/U

-

400m sled drag 

-

3x10 sqt

3x5 goblet sqt

3x5 RDL

3x5 straight leg box jump

-

M.E. lower:

2RM DL 

-

3x3 DL @ 70% with pause at the knee  

-

4x10 hyper

4x8 Good morning 

-

30x G2S for time @ 50% BW

ETAC

S W/U

-

10x KBS + 10x KB Halo + 15m bear crawl + 15 reverse bear crawl

3 rounds

-

10min EMOM

2x PP @ 50 % + mini red bands

-

5x BP @ 50% + 25% bands + 5x reverse band explosive push up

5 sets, 1min rest between

-

10min AMRAP

10cal ski + 8x SA KB Snatch + 6x T2B

ETAC

S w/u

-

3x10 bird dog

3x10 KBS
3x5 Box jump

-

5x sumo DL @ (55% + 25% bands ) + 2x broad jump + 10cal AD

3 sets, 2min rest between

-

5x back sqt @ (55% + 25% bands ) + 5x reverse band jumps + 5x heavy KBS

3 sets, 2min rest between

-

4x15 hyper

-

50x strict pull up

rest as needed

GPP

S w/u

-

100-20 ladder

Box Step up + KBS

*100m Farmer Carry (pick a challenging weight)

-

2x max hold FLR/plank

rest 1-2 min between sets

6WLT

S w/u

-

EMOM 6

5x KBS + 4x Goblet sqt + 3x headcutter

M @ 23kg

F @ 12-16kg

-

warm up back squat to 80% Within 5sets

-

100x burpees for time

* on the top of the min players must complete 2x back squat until burpees completed

*****20min Time cap******

M: 185-225 if back squat 1RM above 300#
115-135 if back squat 1RM below 300#

F: 115- 155 if back squat above 200#

65-95 if back squat below 200#
-

8x reverse hyper +
25x face pulls

4 sets, 1-2min rest between

-

foam roll/mobility cool down

RECOVERY

60min walk

**30-50# pack optional No

ETAC

S w/u

-

12x 90/60 Row/ski @ 2k + 9/10sec

R22/42

-

6x TGU + 30sec hollow hold 

5 rounds

-

800m sled drag

6WLT

Training Session

S w/u

-

30 sec Max cal re-test if you beat your old score +1 point

-

6x 3min AMRAP + 2min rest 

Single arm Kb complex: 5x of each

Swing + clean  + PP + RDL + Push up W Kb Pull through 

*alternate hand after complex is complete 

-

10min bike

Foam roll

Recovery Session

S w/u

-

15min bike

15min row

10min ski

GPP

S w/u

-

20-10 ladder

Cal on Machine + KBS + 30m bear crawl

-

100x leg curl

100x face pull

100x banded good morning

ETAC

S w/u

-

2min AMRAP DB complex: 6x of each

RDL + Clean + thruster + Bent row + push up

3 sets, 1min rest between

-

ME upper: Power clean & PP/Jerk

-

1x PP every 10 sec for 2min *rest in front rack

2min rest

1x PP every 10sec for 2min *Rest in OH hold

-

10x dip + 10x hammer curls

5 rounds

-

4x10 hyper

GPP

S w/u

-

6x 30m Reverse Sled Drag
*increase weight each round

-

5000m row/ski @2k +20
(be able to hold a convo at this pace)

-

10-20 min of TGU practice
@ light weight

6WLT

Training Session

S w/u

-

50x mace 360 or KB halo

-

2x 30/30 DB PP 

*rest in overhead hold

-

Work to heavy dead stop Bnech press

-

4x heavy dead stop bench press + 5x ball slam 

4 sets, 3min rest between 

-

12x williams press + 25x band push down

4 sets,  1min rest between

Recovery Session

S w/u

 10-1 

Push up + KBS + GS ladder

-

5 inch worm + 

5x pull up + 500m row/ski

5 rounds

-

ETAC

S w/u

-

2x 3000m Row/ski + 2min rest

@ 2k + 19/20sec

R20/40

-

100x face pull

100x tricep push down

100x leg curl

-

5min ring FLR

6WLT

Training Session

S w/u

-

9x 1min work / 2min rest 

*during rest 

30m carry

**of 9x total carries complete 3x 30m of each: dbl KB farmer carry/ rack carr/ overhead carry

F @ 12-16kg

M @ 20-23kg

-

4x10 T2B / K2E/ weighted sit up

-

Recovery Session

60-90min walk