ETAC

S W/U

-

400m sled drag 

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4x DBL KB clean + 4x box jump

6 rounds

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M.E. lower:

 3RM SAFETY BAR SQT

-

3x 60/60 max rep SSB @ 40% 1RM 

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8x RDL @ 50% + 1min max rep banded leg curl

3 sets, 1min rest

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4x8 hyper

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3x1min farmers carry death march

FBB

3 Sets

20 Alternating Tall Plank Shoulder Taps 12 Bent Over Reverse DB Fly light weight 30sec Ring Row Hold

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A1) Farmers Press: 20X1; 8-10/arm; rest 60sec x 3 Sets
A2) Decline Narrow Grip Bench Press: 2020; 10-12reps; rest 60sec x 3 Sets

A3) Alternating Dumbbell Curls: 30X1; 8-10/ arm; rest 60sec x 3 Sets

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B

Assault Bike 14/12 Cals
10 Alternating KB Gorilla Rows 70/53

10 Dual KB Sumo Deadlifts 70/53

Assault Bike 14/12 Cals
3 Sets @ tough effort, rest walk 2-3mins between sets

-

NOT FOR TIME

C) 3 Sets:

10/arm Single Arm DB Upright Row 2010 10-12 Banded Reverse Crunch 30X0
10/arm Single Arm DB Tricep Kickback 20X0 -rest as needed between sets-

ETAC

S W/u

-

20x dislocate

-

10x PP @ 50% + 5x reverse band explosive push up + 5x heavy ball slam

3 sets, 2min rest 

-

100x man maker for time

M @ 30# DBs

F @ 20# DBs

-

100x triceps push down

100x band pull apart

GPP

S w/u

-

10x burpees
20x ring rows
30 sec single arm plank
40x push up
50x Single arm KB Swing
60m suitcase carry
70 sec FLR
80x Squats
90x sec max Meter Sprint
100x KBS
90 sec max meter Sprint
80x Squats
70 sec FLR
60m suitcase Carry
50x Single arm KB Swing
40x push up
30x single arm plank
20x ring rows
10x burpee

-

cooldown

FBB

3 Sets

10 Single Leg Glute Bridge +
15sec Single Leg Glute Bride Isometric hold at top of last rep R 10 Single Leg Glute Bridge +
15sec Single Leg Glute Bride Isometric hold at top of last rep L -rest 30sec-
8 Bodyweight Drop Lunge to Knee Lift/side
-rest as needed-

-

A1) Frog Stance Deadlift: 31X1; 10-12reps; rest 60sec x 3 sets
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg; rest 60sec x 3 sets

-

B1) GHD Hip Extension: 3021; 8-10reps; rest 60sec x 3 sets
B2) Goblet Cossack Squat: 30X0; 16-20reps alternating legs; rest 60sec x 3 sets

-

CONSISTENT PACE

C) Every 10mins x 2 sets:

250/225m Row
12 DB Front Squats 50/30lbs 10 Devils Press 50/30lbs
12 DB Front Squats 50/30lbs 250/225m Row
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% + 30% band ) + 30sec row sprint

5 sets, 90sec rest 

-

5x box sqt @ (50% + 30% bands) + 30sec ski sprint

5 sets, 90sec rest

-

10-1 deck sqt ladder + 10cal AD

-

4x10 hyper

GPP

S w/u

-

10 rounds for quilty

10cal row/ski/bike +

10x Alt Single Arm KB Swing +

10cal row/ski/bike +

10x ring row/pull up

-

Keep a light Kb moving for 10min 

-

100x face pull

100x leg curl

FBB

3 Sets

5 Bottom Up Single Arm KB Press R 20m Bottom up KB OH Carry R
5 Bottom Up Single Arm KB Press L 20m Bottom up KB OH Carry L

8 Single Arm Ring Row/arm

-

A1) Incline Close Grip Bench Press: 31X0; 10-12reps; rest 60sec x 3 Sets

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm; rest 60sec x 3 Sets

-

B1) Single Arm Dumbbell Bench Press: 31X0; 8-10/arm; rest 60sec x 3 Sets

B2) Lean Away Strict Ring Pull Up: 40X0; 8-10reps; rest 60sec x 3 Sets

-

NOT FOR TIME

C) 5 Rounds:

20sec Single Arm Plank R

20sec Single Arm Plank L

12 Body Rows
12 Diamond Push Ups

FBB

ACTIVE RECOVERY

ETAC

S w/u

-

400m sled drag

-

5x 1500m + 3min rest

start @ 2k + 18sec and -3sec each interval

Row: 22/24/26/28/30

Ski:

42/44/46/48/50

-

5min ring FLR

GPP

S w/u

-

10x KBS every 30 sec for 5 min

-

20 min TGU Practice

-

20 min easy pace cardio

-

5 min FLR

ETAC

S w/u

-

10min light weight TGU practice

-

M.E. Upper: Axel bar PP

-

4x6 DB BP

-

4x12 rolling triceps

4x30 banded triceps push downs

-

2x 100m thumbs down Y-raise sled pull 

FBB

3 Sets

5 Split Stance Dumbbell RDL
10 Dual DB Bent Over Row to External Rotation 5 Broad Jumps
15sec Bike Acceleration
(increase pace every 5sec)
rest as needed

-

A1) Segmented Snatch Grip Deadlift - 3 Pauses: 3131; 6-8reps; rest 60sec x 3 Sets (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 60sec x 3 Sets

-

B1) Split Stance Dumbbell Romanian Deadlift: 3110; 6-8/leg; rest 60sec x 3 Sets

B2) Seated Alternating Dumbbell Arnold Press: 2111; 8-10/arm; rest 60sec x 3 Sets

-

C)

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

Single Arm Incline DB Bench Press 60/40lbs R Single Arm Incline DB Bench Press 60/40lbs
*1 Turkish Get Up/arm between each set 60/40lbs

rest 2mins

5min AMRAP
1-2-3-4-5-6....
Wtd Strict Bar Dips
(25/10lb Dumbbell between legs)
*5 Cal Row between each set

rest 2 minutes

5min AMRAP
1-2-3-4-5-6....
L-Sit Lift Overs (tap feet on each side = 1 rep)
*5 Cal Bike between each set

GPP

S w/u

-

10x dislocates + 10x Scap push up + 10x pull apart + 10x scap pull up

2 rds

-

DB Complex: 6x of each

FDBR + LDBR + Rev Fly + push up

3 rds

-

W2H 2-ct lower  BP

2x 2-ct lower BP @70% + 2x Explosive push

3 min rest

-

4x10x ring row/pull up

4x5 Single arm bottoms up KB Floor press (light)

-

5x 30/90 battle ropes

ETAC

S w/u

-

400m sled

-

1min of each

1. round the world

2. figure 8

3. alt snatch 

4. box step up

3 full rounds without setting Kb down

M @ 24kg

F @ 16kg 

-

6x 500m + 2min rests

@ 2k pace

-

100x of each:

triceps push down

band pull apart

face pull

GPP

S w/u

-

200m sled pull or push

-

15x KBS + 10x 1 1/4 GS + 250m ski

3 rds

-

Warm bow bar (Specialty Bar) sqt

-

4x4 Bow bar (Specialty Bar) sqt @ 80%

4min rest between

-

3x15 Single Leg RDL

3x15 BB Hip Thruster

-

8x 20/10 tabata row/ski/bike

2min rest

4x 20/10 tabata row/ski/bike

FBB

3 Sets

10m Monster Band Walk forward and backwards 12 Banded Goblet Squats
12 Supine Band Lat Pull Over

-

A1) Front Rack Drop Lunge: 30X0; 16-20reps alternating legs; rest 60sec x 3 Sets

A2) Supinated Strict Pull Up: 2011; 8-10reps; rest 60sec x 3 Sets

-

B1) Dual KB Rack Squat: 2111; 8-10reps; rest 60sec x 3 Sets
B2) Incline Bench Prone Row: 30X1; 8-12reps; rest 60sec x 3 Sets

-

C) 7min AMRAP

15 Double Unders
10 Walking Lunges
5 Renegade Rows 50/35lbs

rest 3mins

7min AMRAP
4 Burpee Pull Ups
8 Wall balls
12 Sit Ups

ETAC

S W/U

-

400m sled drag 

-

30m lunge + 10x KBS + 5x box jump

3 rounds

-

M.E. lower:

Sumo DL off 4” blocks 

-

4x12 FS @ 50%

-

4x12 hyper 

4x50 band pull through

-

20cal BikeERG + 20x split jump + 10x KBS

@ 24/32kg

2 rounds for time 

FBB

WARM UP

3 Sets

Yoga Push Up x 12
Scapular Ring Row x 12
Dumbbell Side Plank Rotations x 8-10/side *move slow and deliberately

-

A1) Tall Kneeling Filly Press: 2111; 8-10/arm; rest 60sec x 3
A2) Close Grip Parallette Tricep Push Up: 3011; 8-10reps; rest 60sec x 3

A3) Incline Bench Dumbbell Bicep Curl: 40X1; 8-10reps; rest 60sec x 3

-

3 Sets

Row 200/150m @ 85%
12-15 Toes to Rings (unbroken reps) 15-18 Tuck Ups
Row 200/150m @ 95%
(Faster on back end of set)
rest walk 2-3mins between sets

-

3 SETS

20 Banded Push Ups
10 Dumbbell Preacher Curl/arm
20 Banded Upright Rows
-rest as needed between movements and sets-

ETAC

S W/u

-

SA KB complex: 10x swing + 8x snatch + 6x C&P + 4x Windmill + 2x TGU

2 sets each arm

-

10-1 PP ladder @ 50% + 100m ski sprint 

1min rest between rungs

-

10-1 Man maker ladder + 5x T2B

-

100x triceps push down

100x band pull apart