GPP

S w/u

-

10x Goblet Sqts + 5x inchworm w/ push up + 30m sled push/pull + 15x KBS 

5 rds

-

Complete Circuit Every 5 min for 30 min

5x alt Kneeling single arm Clean & Press

5x push up w/ alt single arm row

5x alt single arm squat curls

5x single leg RDL

(L+R=1)

-

5 min FLR

-

2x 30/30 Overhead DB Sqt + rest in hole (DB rest in rack

1 min rest

2x 30/30 DB rack Sqt + rest standing w/ DB overhead

1 min rest

2x 30/30 sqt + full rest

GPP

S w/u

-

15x single arm KBS + 10x banded pull apart + 10x banded dislocates

4 rds

-

15x 30/90

*30m Suitcase carry (15m each arm)

-

10x banded bicep curl + 10x banded tri push down

10 rounds without rest between

GPP

S w/u

-

20x (banded pull apart + Banded Dislocates)

-

30m Bear Crawl + 5x inchworm w/ push up + 5/10x pull up/ring rows

3 rds

-

W2H BP

-

3x5 BP @ 70% + 5x ball slams

3 min rest

-

3x10 Bench Dip

3x10 Ring Row/BB Row

3x10 DB Pull over

-

Berry Dumbbells

5 min AMRAP

Single arm Max rep DB BP for 2.5 min with opposite arm in top hold. Switch.

(2.5 min Right arm max rep DB BP w/ Left held at top then switch)

GPP

S w/u

-

10x GS + 10x single arm KBS

3 rds

-

30 min Max Rep  Box Step Up

*E3MOM 100m heavy object carry

-

3x10 single leg RDL

-

5-10 min easy pace cardio

FBB

3 Sets

12 Tall Kneeling Band Pull Aparts (hold 1sec with arms wide)

6 Lateral Box Step Downs/leg (3sec lowering)
30sec Reverse Quadruped Crawl

-

A1) Back Rack Split Squat: 2110; 8-10/leg; rest 45sec x 4 Sets *rear foot on 4-6” plates
A2) Pronated Strict Pull Up: 2011; 8-10reps;

-

B1) Cyclist Front Squat: 31X0; 8-10reps; rest 45sec x 4 Sets

B2) Chainsaw Row: 20X2; 8-10/arm; rest 45sec x 4 Sets

-

C) 3 Sets - Pre-Fatigue Muscle Endurance:

3mins AMRAP
Assault Bike 20/17 cals
-in time left over complete as many rounds as you can of the following- 2 KB Split Clean R 53/35lbs
2 KB Single Arm Rack Lunge R
2 KB Single Arm Thruster R
2 KB Split Clean L
2 KB Single Arm Rack Lunge L
2 KB Single Arm Thruster L
rest walk 2mins after each set

ETAC

S W/U

-

400m sled drag 

-

4x DBL KB clean + 4x box jump

6 rounds

-

M.E. lower:

3RM TRAP BAR DL 

-

4x8 RDL

4x8 Hyper

-

3sets max distance farmers carry @ body weight

-

4x1min leg curl

FBB

3 Sets

20 Alternating Quadruped Limb Lifts 12 Prone Y on Bench
30sec Banded Plank

-

A1) Farmers Press: 20X1; 8-10/arm; rest 60sec x 4 Sets
A2) Decline Narrow Grip Bench Press: 2020; 10-12reps; rest 60sec x 4 Sets

A3) Alternating Dumbbell Curls: 30X1; 8-10/ arm; rest 60sec x 4 Sets

-

INTERVAL WEIGHT TRAINING

B) 3 Sets @ tough effort:

Assault Bike 9/7 Cals
7 Renegade Rows 50/35lbs
Assault Bike 9/7 Cals
7 Single Arm Dumbbell Power Clean and Jerk 50/35lbs R 7 Single Arm Dumbbell Power Clean and Jerk 50/35lbs L Assault Bike 9/7 Cals
rest walk 2-3mins between sets

-

C) 3 Sets:

4-6 Dead Hang to Inverted on Rings (hold top of 3sec - lower in 3sec) 8-10 Ring Bicep Curls 3030
8-10 Parallette Tricep Push Ups 3030
rest as needed between sets

ETAC

S W/u

-

20x dislocate

-

10min EMOM

2x PP @ 65%

-

5x5 BP @ 50% + 25% bands

-

“Berry Dumbbells”

5min max rep DB press

can only press one arm for 2:30min then switch

*note arm not pressing must be in loaded position and DB is not allowed to rest on anything. 

M @ 25# or more

F @ 15# or more

-

200m sled drag while holding BB overhead 

FBB

3 Sets

12 Alternating Rower Hamstring Curls
(2 legs up - 1 Leg down eccentric)
-rest 30sec-
10 Plate Loaded Lateral Box Step Down/leg -rest as needed-

-

A1) Frog Stance Deadlift: 31X1; 10-12reps; rest 60sec x 4 sets
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg; rest 60sec x 4 sets

-

B1) GHD Hip Extension: 3021; 8-10reps; rest 60sec x 4 sets
B2) Goblet Cossack Squat: 30X0; 16-20reps alternating legs; rest 60sec x 4 sets

-

CONDITIONING

C) Every 2mins x 6 Sets:

1st - 12/10 Cal Row + 6-8 Devils Press 50/35lbs F @ 20/40

2nd - 12 DB Thruster M@ 50/35lbs F @ 20/40 + 10-12 Box Jump Step Down 24/20”

*The aim for each of these 2mins sets is to be done around the 60-75sec mark for each. If you are starting to slow down considerably then cut the reps back.

ETAC

S w/u

-

1x Power clean + hang Clean + FS

every 30sec for 10min

-

10x DL @ 50% + 2min Row @ 2k pace

3 sets, 2min rest between 

-

10x BS @ 50% + 2min ski @ 2k pace 

3 sets, 2min rest

-

5min FLR 

GPP

S w/u

-

(20 - 10) Single Arm KB Swing ladder

3x G2S after each rung

-

10x BS + 4 min row + 2 min rest
3rds

-5 min rest

10x heavy single arm KBS Swing (5x each) + 4 min ski + 2 min rest

-5 min rest

75x banded Face Pull (high)

100x banded good morning

75x banded Face Pull (low)

FBB

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 4 Sets

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm; rest 60sec x 4 Sets

-

B1) Single Arm Dumbbell Bench Press: 31X0; 8-10/arm; rest 60sec x 4 Sets

B2) Lean Away Strict Ring Pull Up: 40X0; 8-10reps; rest 60sec x 4 Sets

-

FOR QUALITY

C) 4 Sets:

20sec Adduction Bias Side Plank R 20sec Adduction Bias Side Plank L 8 Archer Ring Row R
8 Archer Ring Row L

8 Roll Out Push Ups R
8 Roll Out Push Ups L
-rest as needed between sets-

GPP

S w/u

-

5/10x pull up/ring rows + 5x inchworm w/ push up +10x Single arm KB Snatch (each)

3 rds

-

Warm up Wide Grip Tempo BP

5-8x Wide Grip Tempo BP 31X1

3 rds; 2-3 min rest

-

4x10 Gorilla Row

4x8 Dips *banded/bench

4x6 DB pull over

4x4 Tiger Push Up

-

1000m easy pace cardio or 800m sled drag

ETAC

S w/u

-

400m sled drag

-

50x TGU + Windmill @ light weight

-

8x 90/60 row/ski

@ 2k + 1/2sec

R30/50

-

16x 30m suitcase carry

*8x each arm

GPP

S w/u

-

100x banded face pull

100x banded pull through

-

15x 30/90

*30m Suitcase carry (15m each arm)

-

10x banded bicep curl + 10x banded tri push down

10 rounds without rest between

FBB

ACTIVE RECOVERY

ETAC

S w/u

-

4x5 single arm club pull over

-

5x inch worm + 15m bear crawl + 15m reverse bear crawl

3 sets

-

M.E. Upper: 3RM 2-board BP

-

4x8 OHP

4x8 pull up

-

10x dip + 25x triceps band push down

4 sets, 1min rest 

GPP

S w/u

-

10-2 (evens only) G2S ladder

*10x banded KBS after each rung

-

W2H DL

3x3 DL

(first 2x reps performed normal; final rep pause at knee for 5 ct and pause at top for 5 ct)

Rest 3-4 min

-

3x10 Rev Lunge

3x10 Seated BB Good Morning

3x 10 Tempo GS

-

100x Leg Curl

FBB

3 Sets

10 Steps Death March
8 Dual Dumbbell Push Press 20X0
6 Tall Box Jumps
15sec Bike Acceleration (increase pace every 5sec) rest as needed

STRENGTH SUPERSETS

A1) Segmented Snatch Grip Deadlift - 3 Pauses: 3131; 6-8reps; rest 60sec x 4 Sets (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 60sec x 4 Sets

B1) Split Stance Dumbbell Romanian Deadlift: 3110; 6-8/leg; rest 60sec x 4 Sets B2) Seated Alternating Dumbbell Arnold Press: 2111; 8-10/arm; rest 60sec x 4 Sets

CONDITIONING

C) 3mins AMRAP High Effort:

10/8 Row Cals
10 Close Grip Bench Press 135/95lbs
rest 2mins
NOT FOR TIME
20 Alternating Turkish Get Ups 53/35 *Quality Position Focused rest 2mins
3mins AMRAP High Effort 10/8 Bike Cals
10 Toes to Rings

ETAC

S w/u

-

400m sled drag 

-

2x 4000m + 2min rest

@ 2k + 18

R20/40

-

100x band pull apart

100x face pull 

100x good morning