ETAC

S W/U

-

10min EMOM

2x PC + 2x Box jump

*increase weight each round

-

M.E. lower:

BS

-

3x3 FS @ 80%

-

4x15 Hyper @ 60% of BS

4x8 T bar Row

4x8 BB RDL

-

8min AMRAP

+1x rep G2S @ 50% BW + 5cal AB

GPP

S w/u

-

400m sled drag

-

10x Cossack sqt + 30m lateral monster walk +  30m single arm walking lunges (15m ea arm)

3 rds; rest at needed

-

Warm up Banded Trap Bar DL to 50% + 25% Bands

-

10 min EMOM

3x Banded Trap bar DL + 1x vertical jump + 1x broad jump

-

10x RDL + 10x sqt jumps

3 rds; rest as needed

-

5-10 min cool down on machine easy pace

ETAC

S W/U

-

20x dislocate

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

8x3 Axel Bar PP @ 70%

1min rest between

-

3x15 BP (5x reps wide, close, comp)

-

15x dip + 15x DB pull up 

4 rounds

-

6x 30/30 row/ski/bike/run

For max total distance

GPP

S w/u

-

BB Complex: 6x reps of each

DL + Bent Row + high pull + Front Sqt + PP + Back Sqt

4 rds

-

5 min Row without straps (easy pace)

-

15 min row @ Stroke Rate 18s/m

10 min row @ Stroke Rate 22 s/m

5 min row @ Stroke Rate 26+ s/m

-

100x face pull from low position

100x banded good morning

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

12x3 SSB @ 50% + 25% bands

1min rest between

-

10x3 DL @ 50% + 25% bands

*chase each set with 3x high box jump

1min rest between

-

3x10 good morning

3x20 hyper

-

50x KBS @ 12/23kg + 40cal AB + 30 KBS @ 16/32kg + 20cal AB + 10x KBS @ 23/48kg 

For time

GPP

S w/u

-

30m Suitcase Carry (15m Each round)

8 rds increase weight each round

-

Warm up DL to 50% +25% bands

-

5x5 DL @ 50% + 25% bands

1 min rest

-

7/10x Earthquake Push up + 10x supine Row + 10x overhead tri extension + 10x birddog row

3 rds; rest as needed

-

100x face pull

100x tri push down

100x leg curl

ETAC

S w/u

-

10x 250m Row/ski + 90sec rest

@ 2k -2/-4sec

Open rate

-

10x push up every 30sec for 5min 

-

100x banded triceps extension

100x banded upright row

-

800m sled drag 

GPP

S w/u

-

10-1 G2S Ladder

*10x mace 360 between each rung

-

15x 30/90

*10x KBS during rest

Or 30 min sled drag

-

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

-

5x strict pull up + 10x hollow hold banded lat pull down + 15x band pull apart

-

M.E. Upper: 

2 board BP

-

3x sets max rep strict chest to bar pull up

-

4x12 t bar row

4x12 rolling DB press

-

30-20-10 reps of each

DB snatch @ 40# + push up

ETAC

S w/u

-

DBL KB complex: 5x reps of each

DL + BR + HC + Rack sqt + PP

-

8x 90/60 row or ski @ 2k+1/2sec

Row = R30

Ski = R50

-

4x 30/30 hollow hold

GPP

S w/u

-

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

2 rds

-

DB Complex: 6x of each

DL + Bent Row + High Pull + PP + Push push w/ row

*30m DB bear crawl after each round

3 rds

-

Work to a Heavy 3 rep Earthquake Bench Press

-

3x Heavy Earthquake Bench Press + 5x Med ball Slam

3 rds; 3-4 min rest

-

3x10 Supine Row

3x10 Wiliams Press

3x10 Single arm Row

-

150x tri push down

150x face pull

GPP

S w/u

-

10x headcutter + 6x broad jump

4 rounds; rest as needed

-

W2H Box Sqt

-

3x1 Box Sqt @ 90%

4 min rest

-

3x10 Tempo Squat (33x0)

3x10 Single arm KB Swing (L+R=1)

-

400m sled drag

-

100x banded leg curl

100x banded good morning

ETAC

S W/U

-

8x2 (knee jump + broad jump)

-

M.E. lower:

SSB box sqt w/red bands

-

3x1 @ 85-90%

-

4x20 Hyper

4x10 BB RDL

-

5x30m trap bar farmers carry @ 2x BW or more

ETAC

S W/U

-

5x inch worm + 10x dislocate + 15x band pull apart + 5x pull up

3 rounds

-

8x3 PP @ 70%

1min rest between

-

3x6 Close grip BP

-

15x dip + 15x DB pull over

4rds

-

5min max rep cross body hammer curl

@ 25/35# DBs

GPP

S w/u

-

10 min EMOM

10x KB Headcutter

-

10x GS + 1 min sprint on RowErg, SkiErg, BikeErg, Run + 2 min rest

3 rounds

- (5 min rest)

10x Alt Single Arm DB Devils Press + 1 min sprint on RowErg, SkiErg, BikeErg, Run + 2 min rest

3 rounds

- (5 min rest)

Death By Burpees

+1x Burpee EMOM to failure

-

1 min FLR/Plank

30 sec rest

3 rounds;

-

5-10 min mobility work/Cooldown

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

5x5 SSB @ 60% + 25% bands

1min rest between

-

10x3 sumo DL @ 50% + 25% bands

*chase each set with 3x box jump

1min rest between

-

3x1min Death march holding 80# med ball

-

50x burpee box jump for time

GPP

S w/u

-

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

3 rounds; rest as needed

-

10x GS + 10x Single Arm DB Bentover Row

3 rounds; 2 min rest

-

10x RDL + 5-10x Hand Release Push Up

3 rounds; 2 min rest

-

SUPER SET:

4x10 Scap Push Up

4x10 Birddog

4x10 KBS

4x30m Bear Crawl

-

1 min FLR/Plank

30 sec rest

3 rounds;

-

5-10 min mobility work/Cooldown

ETAC

S w/u

-

400m light sled drag

-

2x 4000m Row/ski + 4min rest

@ 2k + 20sec

-

100x banded triceps extensions

100x banded upright row

GPP

S w/u

-

400m light sled drag

-

10 min Half TGU practice

-

12x 90/60

-

7x T-spine Twists

10x Bird dog

5x I-Y-T

30 sec hollow hold

4 rds; rest as needed

ETAC

S W/U

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

5x5 BP @ 50% + 25% bands

1min rest between

-

10x DB push press + 5x ball slam + 10cal any machine

5 sets, 2min rest between

-

20x band pull apart + 20x triceps extension

5 rounds

-

4x burpee every 30sec for 10min