ETAC

S w/u

-

10min emom

1x PC + HC + FS

Or

1x SN + HSN + OHS

-

10x3 SSB @ 55% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% off 4” deficit 

-

4x15 hyper @ 60% of BS

-

10min AMRAP

30m farmers carry @ 2x 23/32kg KB + 1x G2S @ 50% BW

*+1x G2S per round

GPP

S w/u

-

Single Arm KB Complex:

8x SA KB Snatch + 30m overhead carry + 8x SA KB Swing + 30m suitcase carry

2 rounds each arm

-

8x BB Split sqt (3+ sec lower) + 90 sec rest + 8x DB PP + 90 sec rest

3 rds

-

8x chainsaw row (pause at top) each arm + 90 sec rest) + 5x renegade row each arm +90 sec rest

3 rds

-

100x face pull

100x Goodmorning

100x tri push down

ETAC

S w/u

-

3x (6-1) pull up ladder

-

6x 30m sled push

-

100x banded Leg curl

100x banded triceps extension 

-

6x 60/30 ski/row @ 2k-1/-2

Row R35

Ski R55

3min rest, repeat 6x 30/30 for 2 more blocks (18x total intervals)

GPP

S w/u

-

30m Reverse Sled Drag

6 rounds, increasing weight each round

-

12x 60/90 ski/row/bike

-

Mobility work

ETAC

S w/u

-

15x push up + 10x mace 360

4 rounds

-

M.E. Upper: 

Close grip FB BP

-

3x1 @ 90% or more of above weight using regular grip 

-

4x8 T-bar row

4x8 weighted dip

-

10x dip + 10x band pull apart 

10rounds

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 + clean + PP

*30m bear crawl after each round

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

-

3x10 williams press

3x10 bench dip 

3x10 ring row

-

100x face pull

100x tri push down

ETAC

S w/u

-

10min TGU practice @ light weight

-

10k row/ski @ 2k+20sec

Row R22

Ski R42

-

100x banded leg curl

100x banded triceps extension

GPP

S w/u

-

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

3 rds; start light increase each round

-

W2H box sumo sqt

-

1x box sumo sqt @ 90%

3 rounds; 4 min rest

-

3x10 Single Leg RDL

3x10 Single arm bent over row

3x10 split sqt

-

100x banded leg curl

ETAC

S W/U

-

10x KBS + 5x GS + 10cal assault bike

4rounds

-

M.E. lower:

FS

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

-

30m single arm OH DB lunge + 1x rope climb + 8x heavy KBS

4RFT

-

400m heavy sled drag

ETAC

S W/U

-

20x bulgarian bag spin + 10x DB PP + 5x T2B 

4 rounds

-

10x3 @ BP @ 50% + 25% bands

1min rest 

-

10x push up every 30sec for 5min

*FE=5/7x

-

10min AMRAP

single arm devils press 

M @ 30# DB

FE @ 15# DB

GPP

S w/u

-

6 min EMOM

10x KBS + 5x Headcutter

-

10 min AMRAP

+2x Thruster ladder

*15m DB Bear Crawl after each rung

- 5 min rest

10 min AMRAP

+2x renegade push up ladder

*15m Bear Crawl after each rung

- 5 min rest

10 min AMRAP

+2x burpee ladder

* 30m suitcase carry after each rung

- 5 min rest

3x 60/30 FLR

ETAC

S w/u

-

1x PC + HC + FS

every 30sec for 10min

-

10x3 SSB @ 50% + 25% bands

1min rest between

-

10min EMOM

1x DL @ (70%+ black bands) + 1x weighted DB box jump

-

3x15 BB hip bridge 

3x10 bulgarian split sqt

-

500m Row +

50x Burpee box jump over for time

GPP

S w/u

-

BB Complex: 4x of every movement

RDL + Bent Row + high Pull + Front sqt + PP + back sqt

3 rds

-

10x Lateral banded DL +

5/10x Earthquake push up + 30 m single arm overhead carry + 2 min rest

3 rds

-

14x Alt Gorilla row + 10x Banded KB Swing + 5x renegade row + 2 min rest

3 rds

-

For Time:

15-12-9

Thrusters + Cal

ETAC

S w/u

-

row/ski

1000m @ 2k + 2

4min rest

750m @ 2k

3min rest

500m @ 2k-1/-2

2min rest

250m for time

-

5x20 hyper

5x10 earthquake push up

-

3x (6-1) pull up ladder

GPP

S w/u

-

10-1 G2S Ladder

*30m Med Ball Bear Hug Carry

-

15x 30/90

*10x KBS during rest

-

30m Rev Sled Drag

6 rounds; increasing weight each round

-

10x T-spine Twists

10x Bird dog

10x I-Y-T

2-4 rounds

ETAC

S w/u

-

10x LDBR + FDBR + REV fly

3 sets, 1-2min rest 

-

M.E. Upper: 

axelbar PP

-

3x1 @ 85-90%

-

4x12 DB pull over

4x8 JM press

-

8min AMRAP

4x KB Snatch @ 16/23kg +

6x T2B + 

10cal ski

GPP

S w/u

-

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

2 rds

-

Single arm KB Complex: 5x of each

Bent Row + Clean + PP

*1 round = Left arm & Right arm

**30m bear crawl after each round

3 rds

-

W2H Wide grip BP

-

3x wide grip BP @ 70% + 2x Med ball push  Toss

3 rds

-

3x8 williams press

3x8 bench dip 

3x8 ring row

-

100x face pull

100x tri push Down

ETAC

S w/u

-

6x 60/60 row/ski

@ T2k -1/-2sec

Row R34

Ski R 54

*run = faster than 1mile pace

-

60x wall ball @ 10/15# +

50x sit up +

40x push up +

30x KBS @ 23/32kg +

20x burpee +

10x pull up

-

800m sled drag 

GPP

S w/u

-

8x kb snatch + 8x headcutter + 30m suitcase carry

3 rds

-

W2H Front Squat

-

3x3 Front Squat @ 80%

3-4  min rest

-

5x tempo offset back squat

4 rds

-

3x10 single leg RDL

3x10 ring rows

-

100x leg curls

ETAC

S W/U

-

5x GS + 2x knee jump

5 rounds

-

M.E. lower:

Sumo box sqt

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

-

100x seated leg curl

100x banded upright row

-

6x 30/30 AB