GPP

S w/u

-

10x KBS + 10x lunges + 5x inchworm w/ push up

3 rds

-

For Time

10-2 Burpee ladder
+
100-20 box step up ladder
+
1000-200m row/ski ladder

-

Mobility/ Cooldown

FBB

WARMUP

3 Sets

20 Bodyweight Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top/leg
-rest 30sec-
10 GHD Back Extensions

-rest 30sec-

30sec Hollow Body Hold

-rest as needed before next set-

-

A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 60sec x 3 Sets
A2) Suitcase Long Step Walking Lunge: 30X0; 14-16 Steps; rest 60sec x 3 Sets

-

B1) Barbell Hip Thrust: 20X2; 8-10reps; rest 60sec x 3

B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest 60sec x 3

-

C) Every 5mins x 4 sets:

30sec Side Plank
18/15 Cal Row
12 KBS 70/53lbs
6 Burpee Box Jumps 24/20”
30sec Side Plank (opposite side)
*Switch sides that you begin with on the side plank each round. *Same Pace Every Set

ETAC

S w/u

-

DBL KB complex:

6x of each

clean + rack sqt + PP + 30m front rack carry

3 sets, 1min rest

-

5x DL @ 50% + 35% band

1min rest

-

5x box sqt @ 50% + 25% bands

1min rest

-

20cal AD + 15m bear crawl + 

10-1 box jump ladder

-

4x10 hyper

FBB

WARMUP

3 Sets

Dual Bottoms Up KB Rack Carry x 20m Scapular Push Ups on Elbows x 10 Active Bar Hang x 30sec
Banded Face Pull x 12reps

rest as needed between sets

-

A1) Wide Grip Bench Press: 31X0; 10-12reps; rest 60sec x 3 Sets A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x 3 Sets

B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec x 3 Sets B2) Body Row: 30X0; 12-14reps; rest 60sec x 3 Sets

CONSISTENT EFFORTS-

C) 15min

30sec Bent Hollow Hold

3 Wall Walks
6 Strict Pull Ups
9 Ring Push Ups

30sec Dual KB Rack Carry

ETAC

S w/u

-

10x 90/60 Row/ski

@ 2k + 5sec

Row R26

Ski R46

-

30min light sled drag

-

4x 30/30 hollow hold

GPP

S w/u

-

15x Squat + 10x KBS + 5x inchworm w/ push up

3 rds

-

Warm up 2-board or 3-board BP

-

3x5 board BP

2 min rest 

-

5x heavy GS + 5 med ball slams

5 rds; 2 min rest

-

30x G2S for time.

@ 50% BW

-

100x banded pull through

100x tri push down

FBB

ACTIVE RECOVERY

GPP

S w/u

-

10 min of TGU practice 

-

3x 2k + 4 min rest

@ 2k+20

-

5 min farmer hold

ETAC

S w/u

-

15x band pull apart + 10x push up + 5x hollow lat pull down + 3x box jump

3 rounds

-

M.E. Upper: incline BP

-

4x8 DB BP

-

4x12 rolling triceps

4x30 banded triceps push downs

-

100m thumbs down Y-raise sled pull 

-

5min Ring FLR 

FBB

3 Sets

7 Barbell Deadlifts
7 Barbell Hang Power Clean
7 Barbell Strict Press
10 Push Ups
20 Jump Jacks
rest as needed between sets

* Load your barbell very light and even consider starting with just the empty bar for this complex

-

A1) Segmented Clean Deadlift: 3131 (with straps); 6-8reps; rest 60sec x 3 Sets

A2) Half Kneeling Barbell Press: 20X2; 4-5reps/ knee; rest 60sec x 3 Sets

-

B1) Deficit Landmine Single Leg RDL: 3010; 8-10/leg; rest 60sec x 3 Sets

B2) Single Arm Dumbbell Push Press: 30X1; 8-10/arm; rest 60sec x 3 Sets

-

FOR TIME

15-21-27
Bike Cals
27-21-15
Strict Bar Dips
*Scale to Hand Release Push Ups rest 3mins

21-15-9
Row Cals
40-30-20
Anchored Feet Sit Ups

ETAC

S w/u

-

400m sled

-

4x 2000m + 3min rest

1.@ 2k + 17sec 

2.@ 2k +15sec

3.@ 2k+ 12sec

4.@ 2k +10sec

Row R22/24/26/28

Ski R42/44/46/48

-

100x of each:

triceps push down

band pull apart

face pull

seated leg curl 

GPP

S w/u

-

10x scap pull up + 10x banded pull apart w/ pause “with arms wide open” + 10x dislocates 

2 rds

-

10x hand release push up + 10x pull up/ ring row + 10x FDBR

2 rds

-

W2H Z Press

-

3x5 Z press at 70%

2-3 min rest 

-

3x10 Floor Press

3x6 single arm row

3x10 Williams press

-

100x tri push down

FBB

12 Standing Band Pull Aparts
(pause 1sec with hands wide on each rep) 10 Russian Step Up/leg
30sec Tall Plank Shoulder Taps

3 RDS

-

A1) Back Rack Split Squat: 2110; 8-10/leg; rest 60sec x 3 Sets *rear foot on 4-6” plates
A2) Pronated Strict Pull Up: 2011; 8-10reps; rest 60sec x 3 Sets

-

B1) Cyclist Front Squat: 31X0; 8-10reps; rest 60sec x 3 Sets

B2) Chainsaw Row: 20X2; 8-10/arm; rest 60sec x 3 Sets

-

C) 5min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round Alternating KB Gorilla Rows M @ 70/53lbs F @ 53LBS/35LBS
*5 Cal Bike between each round
rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round Kipping Toes to Rings
*5 Burpees between each round
rest 2mins
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round Dual KB Hang Squat Cleans 53/35
*5 Cal Row between each round

ETAC

S W/U

-

400m sled drag 

-

10x2 seated DB box jump

-

M.E. lower:

Forward banded box sqt w/mini red bands

-

4x8 Belt sqt

-

4x12 hyper 

4x10 BB reverse lunge

-

30cal AD + 60m front rack carry 

3 rounds 

M @ 2x 24kg

FE = 20cal 2x 16kg

GPP

S w/u

-

10x kang Squat + 30m lateral monster walk + 10x KBS

3 rds

-

W2H Deficit DL

2”-4” blocks (can stand in plates)

-

3x5 DL @ 70%

2-3 min rest 

-

3x10 pull up/ring row 

3x10 RDL w/ 1 count pause at knee on raise and lower

-

100x leg curl

100x face pull

FBB

3 Sets

Tall Plank Theraband Lateral Walk 20’/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow Scapular Ring Rows x 10 (pause 1sec at top)

-

STRENGTH SUPERSETS

A1) Farmers Press: 20X1; 8-10/arm; rest 75sec x 3 Sets
A2) Decline Narrow Grip Bench Press: 2020; 10-12reps; rest 75sec x 3 Sets A3) Alternating Dumbbell Curls: 30X1; 8-10/ arm; rest 75sec x 3 Sets

-

INTERVAL WEIGHT TRAINING

B)

10 Renegade Rows 50/35lbs +

Row 300/275m @ 90% effort 

3 SETS, rest walk 2-3mins between sets

-

NOT FOR TIME

C) 3 Sets
10-12 DB Upright Row @ 2121
10-12 Ring Body Saw @ 3010
10-12 Lying DB Tricep Extensions @ 30X1 -rest as needed between sets-

ETAC

S W/U

-

50x mace 360

-

3x5 man maker @ increasing weight

-

10min EMOM

2x PP @ 55 % + mini red bands

-

2x BP @ 80% BP @ 20sec max rep rev band explosive push up

5 sets, 1min rest between

-

10min Max cal AB

*EMOM 2x G2S @ 50% BW medball 

FBB

WARM UP

3 Sets

20 Frog Pump + 20sec Isometric Contraction at top of last rep

-rest 30sec-

8-10 Goblet Curtsy Step Down/leg (box height below knee)

-rest as needed-

-

STRENGTH SUPERSETS

A1) Frog Stance Deadlift: 31X1; 10-12reps; rest 75sec x 3 Sets
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg; rest 75sec x 3 Sets

-

B1) GHD Hip Extension: 3021; 8-10reps; rest 75sec x 3 Sets
B2) Goblet Cossack Squat: 30X0; 16-20reps alternating legs; rest 75sec x 3 Sets

-

REPEATABLE PACE

C) Every 10mins x 2 sets:

50 Double Unders
500m Assault Bike
40 Air Squats
20 Alt DB Power Snatch 50/35lbs

10 Burpee Box Jump Over 24/20” 

-Same Pace Every Set-

GPP

S w/u

-

Light Single Arm KB Complex:

8x Snatch + 30m Overhead Carry + 8x clean + 30m rack carry + 8x swing + 30m suitcase carry

4 rds (2 rds each arm)

*complete each complex on one arm unbroken

-

15min AMRAP

5x pike push up + 10x ball slam + 15x KBS + 20cal

M @ 30# ball or more / 32kg KB or more

F @ 20# ball or more / 20kg KB or more

-

Partner workout:

”Tailpipe”

P1: 250m row

P2: Double KB Rack Hold

Then switch.

Each partner must complete 3 rounds of the 250m row

Single Version:

250m row + Double KB rack hold for the time it took you to do the 250m row

3rds

****take 5 min of rest and repeat tailpipe with DB overhead hold for 2 total blocks of tail pipe**** 

-

Mobility/cooldown

ETAC

S w/u

-

3x10 bird dog

3x10 hyper

-

8x2 Power clean

*start light and increase weight accordingly 

-

4x DL @ 70% off 4” deficit + 2x broad jump + 2min Row @ 2k+4sec

3 sets, 2min rest between

-

3x BS @ 80%  + 5x heavy KBS + 1min bupree box jump

3 sets, 2min rest between

-

50x pull up 

100x band pull through

100x leg curl