FBB

3 Sets

5 Single Arm Turkish Sit Ups R
1 Turkish Get Up R
50’ Single Arm KB Overhead Carry R 5 Single Arm Turkish Sit Ups L
1 Turkish Get Up L
50’ Single Arm KB Overhead Carry L 3-5 Strict Pull ups
rest as needed between sets

-

STRENGTH SUPERSETS

A1) Incline Close Grip Bench Press: 31X0; 10-12reps; rest 75sec x 3 Sets 

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm; rest 75sec x 3 Sets

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B1) Single Arm Dumbbell Bench Press: 31X0; 8-10/arm; rest 75sec x 3 Sets 

B2) Lean Away Strict Ring Pull Up: 40X0; 8-10reps; rest 75sec x 3 Sets

-

NOT FOR TIME

C) 4 Rounds

20 Elbow to Tall Plank
30sec KB Farmers Walk 70/53
10 Alternating KB Gorilla Rows 70/53 10 Hand Release Push Ups

GPP

S w/u

-

BB Complex: 6x of each movement 

RDL + Bent Row + High Pull + thruster + burpee over bar

3rds

-

5 sets to warm up DL

-

10x DL + 2 min row/ski + 2 min rest

3 rds

-

(5 min rest)

-

10-1 DB PP Ladder

*100m row/ski after each rung

-

100x face pull

100x pull through

100x tri push down

ETAC

S w/u

-

800m sled drag

-

30m Row/ski

15min @ 2k+18sec R22/42

10min @ 2k+15sec R24/44

5min @ 2k+9sec

R26/46

-

5min Ring FLR

FBB

ACTIVE RECOVERY

GPP

S w/u

-

10 min Keep the KB Moving (light weight)

-

6x 500m row/ski/run + 3 min rest

@ faster thank 2k pace

-

Mobility work/ cooldown

ETAC

S w/u

-

15x band pull apart + 10x push up + 5x hollow lat pull down

3 rounds

-

M.E. Upper: Z-Press

-

4x8 BP @ 63%

-

4x8 gorilla row

4x15m heavy Sled rope pull

-

5min max rep Z press @ BB 

-

100x triceps push down

FBB

3 Sets

5 Dumbbell RDL 3030
5 Single Arm Cuban Press/arm slow
5 Burpee High Jump
15sec Row Acceleration (increase pace every 5sec) rest as needed

-

STRENGTH SUPERSETS

A1) Segmented Snatch Grip Deadlift - 3 Pauses: 3131; 6-8reps; rest 75sec x 3 (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 75sec x 3 sets

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B1) Split Stance Dumbbell Romanian Deadlift: 3110; 6-8/leg; rest 75sec x 3 sets 

B2) Seated Alternating Dumbbell Arnold Press: 2111; 8-10/arm; rest 75sec x 3 sets

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NOT FOR TIME

C1.

5min AMRAP: 1-2-3-4-5-6....

DB Bench Press: M @65/45lbs F@ 45/25LBS
*5 Cal Row between each set

rest 2mins

5min AMRAP: 1-2-3-4-5-6....
Wall Walks
*20 Double Unders between each set 

rest 2mins

5min AMRAP: 1-2-3-4-5-6....
Strict Toes to Bar
*5 Cal Assault Bike between each set

ETAC

S w/u

-

400m sled

-

10x 90/60 Row/ski

@ 2k +7

R24/44

-

3x30m BB overhead walk

*each step do 1x OHS

-

6x 30m suitcase + waiters carry 

-

4x 30/30 hollow hold

GPP

S w/u

-

10x I-Y-T + 10x banded pull apart + 10x dislocates
2 rds

-

DB Complex: 5-10 reps of each
FDBR + LDBR + Rev Fly + push up

-

Warm up BP

-

10-2 (evens only) Bench Press + ball Slam Ladder

*Chase each round with a 50m/arm Suitcase carry

-

10-2 (evens only) Push Press + Pull up/ ring row ladder

*Chase each run with a 100m sprint (run/row/ski/bike)

-

3x10 bench Dip

3x10 Floor press

-

100x tri push down

100x face pull

GPP

S w/u

-

10x Kang Squat + 15m Single Arm Over Head Walking Lunge + 15m other arm over head walking lunge
3rds

-

W2H 3 count Pause Squat

-

3x3 Pause Squat @ 70-80%
3 min rest between

-

3x10 B-stance Tempo RDL (2121)

3x 30m Reverse Sled Drag

-

2x 30/30 Air Squat
*hold low squat during rest

4x 30/30/30 Heavy Suitcase holds
*1st 30 sec one other, 2nd 30 sec other arm, 3rd 30 sec rest

FBB

10m Skater Band Walk
10 Theraband Goblet Squats

10 Scap Pull Up

3RDS

-

STRENGTH SUPERSETS

A1) Front Rack Drop Lunge: 30X0; 16-20reps alternating legs; rest 75sec x 3 Sets A2) Supinated Strict Pull Up: 2011; 8-10reps; rest 75sec x 3 sets

-

B1) Dual KB Rack Squat: 2111; 8-10reps; rest 75sec x 3 sets
B2) Incline Bench DB Prone Row: 30X1; 8-12reps; rest 75sec x 3 sets

-

MUSCLE ENDURANCE TRIPLETS

C) 7min AMRAP

5 Lunges/leg
7 Box Jump Step Down

9 Ring Rows

rest 3mins

7mins AMRAP

5 Burpees

7 Toes to Rings
9 Air Squats

ETAC

S W/U

-

400m sled drag 

-

2x10 sqt

2x30m lunge

-

6x3 BB jump sqt

-

M.E. lower:

1RM Zercher sqt 

-

3x3 @ 80%  

-

4x10 hyper

4x10 RDL

-

1k Row @ 2k pace

-

100x leg curl

100x band pull through 

ETAC

S W/U

-

10-1 push up ladder + 15m bear crawl between rungs

-

10min EMOM

3x PP @ 50 % + mini red bands

-

5x BP @ 55% + 25% bands + 5x Ball slam 

5 sets, 1min rest between

-

400m run + 10x dip + 10x DBL KB C&P

4 rounds for time

@ 16/24kg

FBB

3 Sets

Yoga Push Up x 8
Prone Snow Angels x 8 Scapular Pull Ups x 8
Side Plank Rotations x 8/side *move slow and deliberately

-

A1) Tall Kneeling Filly Press: 2111; 8-10/arm; rest 75sec x 3 Sets
A2) Close Grip Parallette Tricep Push Up: 3011; 8-10reps; rest 75sec x 3 Sets A3) Incline Bench Dumbbell Bicep Curl: 40X1; 8-10reps; rest 75sec x 3 Sets

-

10 Kipping Toes to Bar
20 Anchored Feet Sit Ups
Assault Bike 750/650m @ 90% effort rest walk 2-3mins between sets

3 SETS, NOT FOR TIME

-

20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls

3 ROUNDS
-rest as needed between movements-

GPP

S w/u

-

2k for Time + full rest

-

30 min AMRAP

+2 evens only ladder

Headcutter + burpees

*250m row/ski after each rung

-

cooldown /mobility

ETAC

S w/u

-

3x10 bird dog

3x10 hyper

-

7x3 Power clean

*start light and increase weight accordingly 

-

5x  DL off 4” Deficit @ (50% + 25% bands ) + 2x weighted knee jump + 1min AD

3 sets, 2min rest between

-

5x box sqt @ (60% + 25% bands ) + 5x heavy KBS + 1x box jump ladder @ 16/24/28/32”

3 sets, 2min rest between

-

400m 100# med ball carry 

FBB

3 Sets

15 Banded Hip Thrust + 20sec Isometric Hold at Top

-rest 30sec-

8-10 KB Loaded Jefferson Curl Light

-rest 30sec-

30sec High Knees Jump Rope

-rest as needed-

-

STRENGTH SUPERSETS

A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 75sec x 3 Sets
A2) Suitcase Long Step Walking Lunge: 30X0; 14-16 Steps; rest 75sec x 3 Sets

-

B1) Barbell Hip Thrust: 20X2; 8-10reps; rest 75sec x 3 Sets 

B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest 75sec x 3 Sets

*Tempo - 2sec lowering, 1sec pause at bottom, perform the 1/4 squat and back down and immediately rebound up, 1sec pause at top.

-

C) Every 5mins x 4 sets:

45sec Continuous DB Farmers Carry TOUGH Weight 15/12 Cal Assault Bike
12 Supine Toes to Bar 3sec lowering
9 Box Jump Step Down 30/24”

-Same Pace Every Set-

GPP

S w/u

-

BB Complex 6x of each
RDL + Pendlay Row + Hang Clean + Front Squat + Push Press + Back Squat

4 rds

-

Tabata (20/10)

8x 20/10 KBS
2 min rest
8x 20/10 Weighted Sit up
2 min rest
8x 20/10 Alt KB Clean & Press
2 min rest
8x 20/10 Hollow Hold
2 min rest
8x 20/10 headcutter
2 min rest
8x 20/10 Sprints on a machine

-

100x face pull

100x tri push down

ETAC

S w/u

-

800m sled drag

-

3x 2500m + 2min rest

start @ 2k + 18 and increase pace by -2/-3sec each interval

Row R:22/24/26

Ski R: R42/44/46 

-

5min Ring FLR

FBB

WARM UP

3 Sets

Single Arm Bottoms Up KB Carry x 10m/arm Scapular Push Ups x 10
Passive Ring Hang x 30sec
Band Pull Aparts x 15 reps

-

A1) Wide Grip Bench Press: 31X0; 10-12reps; rest 75sec x 3 Sets 

A2) Pendlay Row: 30X1; 10-12reps; rest 75sec x 3 Sets

-

B1) Strict Bar Dips: 2020; 10-12reps; rest 75sec x 3 Sets
B2) Supinated Grip Body Row: 30X0; 12-14reps; rest 75sec x 3 Sets

-

C) 15min:

20sec L Sit on Rings
15m Quadruped Crawl Forwards
15m Quadruped Crawl Backwards
10 Dual KB Clean and Push Press 44/26lbs 5 Strict Chest to Bar Pull Ups