GPP

S w/u

-

20x banded pull aparts + 20x banded dislocates

-

6x FDBR + 6x LDBR + 6x Rev FLy + 6x Push Up

3 rds

-

W2H banded Push Press

-

3x2 banded push press @ 70% of Heavy + 2x explosive push up

3-4 min rest

-

3x10 floor press

3x10 bench dip

3x10 supine row

-

5 min hollow hold (minimal drops)

-

100x face pull

100x tri push down

ETAC

S w/u

-

10min EMOM

2x Power Clean + 1x PP/Jerk

-

30min Row/ski/run

@ moderate pace

-

100x banded triceps extension

ETAC

S W/U

-

10x2 Knee jump

*weighted and increase weight if able

-

M.E. lower:

Sumo DL off 2” blocks with Red bands

-

3x2 @ 80-85%

-

4x12 Hyper @ 60% of BS

4x12 bulgarian split sqt

4x12 KB upright row

-

800m sled drag

GPP

S w/u

-

800m Sled Drag

-

20x split Jumps + 100m row/ski sprint + 2 min rest

7 rds

-

10 min easy pace cardio

-

10 min TGU practice

ETAC

S w/u

-

10x sqt + 5x GS + 5x RDL + 10x KBS

2rds

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

100x unbroken Lunge (50x each leg)

-

100x KBS @ 16/23kg unbroken

-

4x 30m heavy farmers carry

ETAC

S w/u

-

10min EMOM

1x DBL KB clean + 2x PP

-

M.E. Upper: 

BP

-

3x10 Floor press @ 60% or more

-

4x12 seated DB OHP

4x12 Single arm DB row

-

10-1 Push up ladder

*after each rung 10x DB hang clean @ 2x 30# DB

GPP

S w/u

-

30m Bear Crawl + 30m rev sled drag + 10x KB Snatch (L+R=1)

3 rds

-

E3MOM

10x Tempo Hex bar DL + 10x Alt Single arm Z press

3 rds 

-

E3MOM

10x BB bent row w/ pause at top + 10x High pull

3 rds

-

10x Single Leg RDL (each leg) + 1 min plank

3 rds

Rest as needed

-

100x banded face pull

100x banded good morning

GPP

S w/u

-

15x 60/60 Row/Ski

Or 30 min sled drag

-

20 min TGU/Mace/Club Practice

ETAC

S w/u

-

30min Row/ski

@ 2K +18/20sec

-

5x5 strict pull up

*do weighted if able

GPP

S w/u

-

20x Banded pull apart + Banded Dislocates

-

10 min club or mace practice

-

W2H 2 board BP

-

2x 80% 2 Board BP 

4 rds; 4 min rest

-

8x LDBR + 8x FDBR + 8x Rev Fly

3 rds; rest as needed

-

4x10 Williams press

-

100x Face Pull

100x Tri Push Down

ETAC

S w/u

-

10x push up + 10x band pull apart

3 rds

-

ME Upper:

dead stop Bench press

-

3x3 Floor press @ 85% of above weight

-

10x seated DB OHP + 20x band pull apart + 10x dip/bench dips

5rds

-

3sets push up to failure

Full rest between

ETAC

S w/u

-

10x 90/60 Row/ski

@ 2k + 7/8sec

-

5x20 Hyper @ 25% BS 1RM

5x10 BB bent row

5x5 strict T2B

GPP

S w/u

-

10x Cossack Squat + 30m suitcase carry + 5x pause squats

4 rds

-

W2H 3+ ct Pause zombie sqt

-

8-10x Rev Lunges

4 rds

-

For Time:

100x Alt Single Arm KB Swing

-

10x RDL + 15x Kang Sqt

3 rds

-

100x leg curl

GPP (no gear) Holiday Workout

Fourth of July

5-10 min light cardio warm up

-

28 min AMRAP (7x4)

17x Burpees

76x Air Squats

-

5-10 min light cooldown

ETAC

S W/U

-

6min EMOM

5x ball slam @ 30# + 10x push up

-

5x5 PP @ 45% + mini red bands

1min rest between

-

12x3 BP @ 45% + 25% bands

*4sets each grip wide, close, reg

1min rest between

-

10x KB Snatch + 6x T2B + 10cal AB

5 rounds for time

GPP

S w/u

-

30m Suitcase Carry (15m Each round)

8 rds increase weight each round

-

30 min easy pace cardio 

Row/Ski/Run/Bike/Sled Drag

-

100x Leg Curl

100x face pull

100x good morning

ETAC

S w/u

-

10min EMOM

2x Clean + 1x FS

or

2x Snatch + 1x OHS

@ 95-135#

-

5x5 bow bar bs @ 50% + 25% bands

1min rest between

-

5x5 Sumo DL @ 50% + 35% band tension

1min rest between

-

4x15 hyper

4x25 leg curl

-

50x KBS @ 24/32kg + 40x GS + 30x box jump +20x split jump + 200m sled drag @ body wight

GPP

S w/u

-

6 min EMOM

6x KBS + 6x Headcutter

-

400m Sled Drag or 3-5 min row without straps

-

For Time:

1000m Row/Ski + 25x G2S

M: 100#

F: 50#+

*5 min Rest*

500m row/ski + 50x Burpees

*5 min Rest*

250m row/ski + 100x Single Arm Alt KB Swing

M: 70#+

F: 35#+

-

800m Sled Drag

-

10 min mobility work/Cooldown

GPP

S w/u

-

15m Walking single arm DB over head walking Lunges (each arm) + 7/10 push ups + 10x alt Single arm KB Swing

3 rounds

-

E3MOM

8-10x BB Split sqt (3+ sec lower) + 8-10x BB PP

3 rds

-

E3MOM

8-10x BB/KB High Pull (3+ sec lower) + 8-10x single arm Gorilla row (complete all reps on one arm)

3 rds

-

6 min AMRAP

1x+ Alt Single Arm Devils Press + 30m Single arm DB Bear Crawl (15m each arm)

-

100x face pull

100x Goodmorning

100x tri push down

ETAC

S w/u

-

20x dislocate

-

100x mace 360

-

3x 2000m + 4min rest

@ 2k + 14sec

*-3/4sec each interval

-

200x triceps push down

-

400m heavy sled drag