ETAC

S W/U

-

20x bulgarian bag spin + 30m bear crawl

4 rounds

-

10x2 @ split jerk 70% 

1min rest between

-

15x + reps earthquake bench press

3 sets, 2min rest between

-

5min KB snatch test

M @ 23kg

FE @ 12/16kg

-

4x 30/30 hollow hold

GPP

S w/u

-

Single arm complex:

10x Swing + 8x Clean and Press + 6x snatch + 4x windmill + 2x TGU

4 rounds (2 rounds each arm)

-

2k for time + full rest

-

10-1 G2S

*10x KBS after each rung

ETAC

S w/u

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3 sets, @ increasing weight, 2min rest between

-

10x3 SSB @ 60% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 2x Broad jump

-

3x1min hyper @ 25% BS 

-

100x seated leg curl

-

1min death march holding 50/80# med ball + 10x heavy KBS + 25cal AB

3 rounds

ETAC

60min Ruck w 60# pack

GPP

S w/u

-

Keep a KB moving for 10 min

-

4x 90/90 row/ski/bike +

6x 60/60 row/ski/bike +

8x 30/30 row/ski/bike

-

5 min odd object carry

-

5 min FLR minimal drops

ETAC

S w/u

-

10-1 push up ladder

after each rung 10x mace 360 

-

M.E. Upper: 

Sling shot BP

-

3x1 @ 85-90%

-

4x8 single arm DB row

4x8 Rolling db press

4x8 KB piston press

-

100x push up

GPP (yEAR 4 cOMPLETE)

S w/u

-

26m DB Bear crawl + 26x Sqt + 26m single arm DB overhead walking lunges

3 rds

-

1. 26x KB Swing

2. 26x cal

3. 26x KB Snatch

4. 26x cal

5. 26x headcutter

6. 26x cal

7. 26x burpee

8. 26x cal

3 rds

-

26x banded tri push down +26x face pull

3 rds without rest

ETAC

S w/u

-

10-1 KBS + GS + push up ladder 

-

30min row/ski

*15min @ 2k + 16

R26/46

*10min @ 2k + 14

R28/48

*5min @ 2k + 12

R30/50

-

800m sled drag 

GPP

S w/u

-

12x Banded pull apart + 12x banded dislocates + 8x scap push up + 6x inchworm w/ push up + 3-5x pull up

3 rds

-

W2H Football Bar BP

-

3x Wide Grip @ 30-50%

3x Neutral Grip @ 30-50%

3x Close Grip @ 30-50%

3 rds; 4 min rest

-

3x6 Inverted Row

3x8 Single arm Floor Press

3x6 DB Pull over

3x8 Bench dip

-

100x face pull from eye level

100x tri push down

ETAC

S W/U

-

10x KBS + 2x weighted knee jump

5 rounds

-

M.E. lower:

Sumo DL w/black bands

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x10 Good morning

4x10 Pull up

-

100x seated leg curl

-

800m sled drag

GPP

S w/u

-

Single arm KB Complex:

6x Snatch + 30m Overhead Carry + 6x Clean + 30m Rack Carry + 6x Swing + 30m Suitcase Carry

2 rds each arm

-

W2H 5 rep Deadlift 

-

3x Deadlift @ W2H

3-4 min rest

3 rounds

-

3x8 Heel Elevated Tempo Squat (3311)

3x12 Chainsaw Row

3x15 Toe Elevated RDL

-

100x laying leg curl

100x face pull from knee level

ETAC

S W/U

-

15x band pull apart + 5x banded hollow hold front raise + 5x superman band dislocate

3 rds

-

10x3 @ 70%  Snatch grip BHN PP

1min rest between

-

4x12 DB BP

4x12 skull crusher

-

“ Those Burpees Suck”

10x pull up + 20x KBS @ 16/23kg + 30x box jump @ 20/24” + 40x push up + 50x sit up + 60x burpee + 10x pull up

for time

GPP

S w/u

-

15x sqt + 10x KBS + 30m Reverse Sled + 15m lateral monster walk

3 rds

-

(10-1) ladder circuit

Back Sqt + Trap bar DL + KBS + Cal

*30m suitcase carry between rungs (15m each arm)

-

100x banded face pull

100x banded goodmornings

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

10x3 SSB @ 55% + 25% bands

1min rest between

-

10x3 Sumo DL @ 50% + 25% bands

*chase each set with 1x (Knee jump + Box jump)

1min rest between

-

400m lunge unbroken

*20x burpee penalty per stop

GPP

S w/u

-

400m sled or 5 min easy pace cardio

-

8x scap push up + 12x ring row + 16x hollow hold lat pull down

3 rds

-

10x Tempo Bulgarian Split Sqt + 15x DB PP + 2 min rest

3 rds

-

8x Heavy Tempo KB RDL + 10x Single arm KB Snatch + 2 min rest

3 rds

-

10 min easy pace cool down

-

5-10 min mobility work

ETAC

S w/u

-

800m sled drag 

-

8x 60/60 Row/ski/bike

@ Target 2k/4k pace

Row R32

Ski R52

-

4x25 hyper

4x25 banded tricep extension 

4x25 banded upright row

GPP

S w/u

-

10x PVC Dislocate + 10x PVC Overhead Sqt + 10x Pallof Press (10x ea side)

3 rounds

-

3x5/each arm TGU @ light/moderate weight

-

8 x 90/60 Row/Ski @ 2k + 1-2 sec

-

DBL KB Carry Complex:

30m Overheard + 30m Front Rack + 30m Suitcase

3 rds

ETAC

S w/u

-

10-1 push up ladder

after each rung 10x mace 360 

-

M.E. Upper: 

Wide Grip FB BP

-

5x5 Weighted Pull up

-

15x dip + 10x DB rev fly + 30m DB Bear crawl @ 2x 25/50# 

4 rounds

-

5min Ring FLR 

GPP

S w/u

-

10x banded dislocates + 10x banded pull aparts

-

Single arm KB Complex:

10x swings + 8x snatch + 6x clean & press + 4x windmill + 2x TGU

2 rds each arm

-

W2H Slingshot BP

4x1 slingshot BP @ 90%

3-4 min rest

-

Super Set:

12x inverted row

12x single arm DB push up w/ row

12x williams press

3-4 rounds

-

100x face pull

100x tri push down

ETAC

S w/u

-

800m sled drag

-

3x 3000m Row/ski

@ 2k + 18sec

Row R22

Ski R42

-

100x banded triceps extension

100x band pull apart

-

4x20 hyper @ 25% of BS