GPP

S w/u

-

10-1 G2S Ladder

*10x mace 360 between each rung

-

15x 30/90

*10x KBS during rest

-

5x Tempo Inchworm w/ pushup + valley + peak

5x ring row with pause at top and 3 sec lower

30 sec Hollow Hold

5 rounds

-

Mobility work as needed

ETAC

S w/u

-

DB Complex; 6x of each

LDBR + FDBR + Curl + Man maker

3 sets @ increasing weight

-

M.E. Upper: 

Bench Press

-

4x3 BP wide/close

wide = fail on chest

close = fail on lockout

-

6x 30m heavy DB bear crawl

-

5min FLR

*20x burpee penalty per drop

GPP

S w/u

-

8x scap push up + 8x scap pull up + 10x banded pull apart + 10x dislocates

2 rds

-

DB Complex: 5x of each

Bent Row + High Pull + PP

*30m DB bear crawl after each round

3 rds

-

W2H Pause Bench

-

3x BP @ 70% + 2x Med ball Toss

3 rds

-

3x10 williams press

3x10 bench dip 

3x10 ring row

-

100x face pull

100x tri push down

ETAC

S w/u

-

800m sled drag

-

15min TGU practice

*adjust weight accordingly

-

15x 30/90 Row/ski @ 2k -7sec

-

100x push up

100x leg curl

100x face pull

GPP

S w/u

-

8x KBS + 6x GS + 4x box jump

4 rds; start light increase each round

-

W2H wide grip DL

-

1x DL @ 90%

3 rounds; 4 min rest

-

3x10 Single Leg RDL

3x10 Single arm bent over row

3x10 split sqt

-

400m sled drag

-

100x banded leg curl

ETAC

S W/U

-

10x2 Knee Jump to box jump

-

M.E. lower:

Sumo stance Box sqt

-

4x1 85% +

-

4x12 BB RDL 

4x8 Hip Bridge

-

10x 20/10 tabata Assault bike

ETAC

S W/U

-

30m bear crawl + 15x push up 

3 rounds

-

5x5 BP @ 50%

2min rest between

-

10-1 PP Ladder @ 50%

100m run sprint after each rung of ladder

For time

-

5x30/30 hollow hold

GPP

S w/u

-

400m sled drag

-

10x Kbs + 10x alt kb snatch + 2x TGU

3 rds

-

7.5k for time

-

100x face pull

100x banded good mornings

ETAC

S w/u

-

BB complex ladder: 

6-5-4-3-2-1 reps of each

DL + Bent Row + HC + FS + PP + BS 

start light and increase weight each round working to a heavy single rep complex

-

warm up BB lunge

5x6 heavy BB lunge (3x reps each leg)

-

30sec explosive step up + 30sec box jump + 1min step up + 1min rest

4 sets

-

800m sled drag

ETAC

90min hike/walk

GPP

S w/u

-

Take time with movements

8x Scap Push up + 8x scap pull up

2 rds

-

Single arm KB Complex: 8x of each

Swing + Row + Snatch + Push up

2 rds each arm

-

W2H 5 rep Earthquake BP

-

5x Earthquake BP + 3x tempo hand release push up

3 rds; 3-4 min rest

-

5x3 Body Row w/ hold at top and tempo’d lower

-

10x3 Bench Dip

10x3 overhead tri extention

-

100x face pull

100x tri push down

ETAC

S w/u

-

1-10 Ladder

Push up + KB/DB PP @medium weight DB

-

warm up with few set of pull ups and bench press

-

max rep BP @ 40%  to failure + max rep pull up 

4 sets, 4min rest between

-

5min max rep cross body hammer curl @ light/Medium DBs

-

100x banded face pulls 

GPP

S w/u

-

20 min to W2H TGU

or

20 min TGU Practice

-

10x 30/90

*During rest 30m waiter carry (15m each)

-

5 min FLR or Hollow Hold

*minimal Drops

GPP

Summer Solstice and International Yoga Day

-

108x Sun Salutations

FBB

3 Sets

10 Alternating DB Single Leg RDL
6 Cross Body DB Muscle Snatch/arm 4 Kneeling Jumps
15sec Row Acceleration
(increase pace every 5sec)
rest as needed

-

A1) Segmented Snatch Grip Deadlift - 3 Pauses: 3131; 6-8reps; rest 45sec x 4 Sets (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 45sec x 4 Sets

-

B1) Split Stance Dumbbell Romanian Deadlift: 3110; 6-8/leg; rest 45sec x 4 Sets

B2) Seated Alternating Dumbbell Arnold Press: 2111; 8-10/arm; rest 45sec x 4 Sets

-

C) 3mins AMRAP High Effort:

10/8 Cals Assault Bike
5 Dumbbell Bench Press 65/45lbs rest 2mins
NOT FOR TIME
15 Wall Walks
*Quality Position Focused
rest 2mins
3mins AMRAP High Effort
10/8 Row Cals
5 Strict Toes to Rings

ETAC

60min Ruck with 35-50# pack at moderate pace

GPP

S w/u

-

10x Single arm KBS + 5x Single arm Headcutter + 3x TGU

4 rds

-

W2H Trap Bar DL

-

3x Trap Bar DL @ 70%

2 min rest

4 rds

-

3x8 Single Leg RDL

3x Single Leg Hip Bridge

-

1000m easy pace any machine or 800m Sled drag

FBB

3 Sets

30sec Wall Sit with Band Abductions

6 KB Rack Curtsy Step Down/side
10 Alternating KB Gorilla Rows 10X2

-

A1) Front Rack Drop Lunge: 30X0; 16-20reps Alternating Legs; rest 45sec x 4 Sets

A2) Supinated Strict Pull Up: 2011; 8-10reps; rest 45sec x 4 Sets

-

B1) Dual KB Rack Squat: 2111; 8-10reps; rest 45sec x 4 Sets
B2) Incline Bench Prone Row: 30X1; 8-12reps; rest 45sec x 4 Sets

-

C) EMOM x 12mins:

2 Burpee Box Jump 24/20” 4 Pull ups
6 Jump Squats
100m Run

ETAC

DELOAD WEEK

S W/U

-

12min alternating EMOM

1. 15x KBS @ 16/24kg

2. 5x burpee

3. 10cal or 100m run

-

3x20 Sumo DL @ 30% 1RM

3x20 conventional DL @ 30% 1RM off 4” deficit

-

3x12 Goodmorning

3x10 bulgarian split sqt

-

8x20/10 tabata Row/bike/run/ski

2min rest 

4x20/10 tabata row/bike/run/ski

GPP

S w/u

-

15x sqt + 30m lateral monster walk + 5x inch worm w/ push up

3 rds

-

Single arm KB Complex: Complete all movements one side before switching sides

10x KBS + 8x Snatch + 6x Clean & Press + 4x windmill + 2x TGU

2 rds each arm; light weight; focus on form

-

For Time:

2k Row/Ski

or

4k Bike Erg

or

BW in Cals on AAB

-

(full recovery)

-

10-15 min of TGU Practice or other Mobility Work