ETAC

GPP

S w/u

-

10x birddog + 10x T-spine twist + 10x I-Y-T

2rds

15 min Paused TGU @ light

-

10x 60/90 Row/Ski

Row Rate @ 18 s/m

Ski Rate @ 38 s/m

*during rest 15m Overhead Carry*

-

Foam Roll

ETAC

S w/u

-

30x Bulgarian bag spin + 20x push up + 10x DB PP + 5xpull up

2 rds

-

M.E. Upper: 

3RM BP

-

3x2 @ 80-85%

-

3x12 seated DB OHP

3x12 Rolling DB press

-

4x 30/30 hollow hold

GPP

S w/u

-

10x dislocates + 10x pull aparts + 5x scap pull up + 5x scap push up

2 rds

-

(10-1) +(1-10) pull up + push up ladder

30m bear crawl

-

(10-1) kb snatch

100m row after each rung

-

100x face pull

100x tri push down

ETAC

S w/u

-

400m sled drag

-

1000m Row/Ski for time

-

400m sled drag

-

25x band pull apart + 25x banded upright row

4 rounds

GPP

S w/u

-

10x headcutter + 30m Monster Walk

3 rounds; rest as needed

-

W2H Squat

-

3x1 Squat @ 90%

4 min rest

-

3x10 Tempo Single Leg RDL (3131)

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

3x10 Single Leg Touchdown Squat (3011)

-

100x banded leg curl

ETAC

S W/U

-

15x sqt + 10x KBS + 5x RDL + 5x box jump

3 rds

-

M.E. lower:

3RM chamber bar BS

-

3x1 @ 85-90%

-

4x8 BB RDL

4x8 Single arm DB row

4x8 Hyper

-

6x30/30 AB for max total cal

ETAC

S W/U

-

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

4 rounds

-

8x2 PP @ 75%

1min rest between

-

10-1 BP ladder @ 75% BW + 150m ski 

for time 

-

100x mace 360

(50x each side)

-

5min Ring FLR

GPP

S w/u

-

10x hang squatt + 10x cossack squat + 10x inchworms

3 rds; rest as needed

-

30 min AMRAP

500m + 30m Farmers Carry @ 75%/100% BW

-

5 min easy pace Cooldown + mobility work/stretching

ETAC

S w/u

-

6x 30m sled push

Increase weight each set

-

8x3 SSB @ 60% + 25% bands

1min rest between

-

3x Sumo DL @ (50% + 30% bands) + 2x weighted knee jump

10sets, 1min rest 

-

4x10 hyper @ 60% of BS

4x25 heavy banded leg curl

-

30x Med ball G2S @ 50% BW for time

GPP

Single Arm KB Complex:

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

2 rounds each arm

-

8x DL w/ 3 pauses (3131) + 90 sec rest + 8x Ring Row (3111) + 90 sec rest

3 rds

-

8x hand release push up (31x1) + 90 sec rest) + 5x renegade row each arm (1111) +90 sec rest

3 rds

-

100x face pull

100x Goodmorning

100x tri push down

ETAC

S w/u

-

3x (6-1) pull up ladder

-

8k Row/ski @ 2k+17/18sec

Row R22

SKi R42

GPP

S w/u

-

15 min of TGU practice

-

20 min of steady state cardio @ easy pace

2k +20

-

10 min of foam rolling/stretching/mobility work

ETAC

S w/u

-

500m ski + 30x mace 360 + 20x push up + 10x PP + 20x push up + 30x mace 360

-

M.E. Upper: 

Eye level strict press

-

3x2 @ 80-85%

-

6x TGU @ 16/23kg + 30m DB bear crawl @ 40/60#

4 rounds

-

5x5 strict T2B

-

1k ski @ 2k pace

ETAC

60 MIN RUCK

GPP

S w/u

-

3 count eccentric pull up + 5x inchworm w/ push up+ 6x FDBR + 6x LDBR

3 rds

30m bear crawl between

-

W2H wide grip BP

-

3x wide grip BP + 5x ball slam

4 rds;

-

12x Single arm Heavy DB Row

12x williams press

12x DB pull over

3 rds

-

100x overhead tri extention

100x face pull

ETAC

S W/U

-

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

4rounds

-

M.E. lower:

Trap bar DL

-

3x1 @ 85-90%

-

4x8 BB goodmorning

-

4x30/30 Hang snatch high pull @ 95# for max total reps

-

3x 60/60 farmers carry death march @ 2x16/23kg KB

GPP

S w/u

-

10x KBS + 10x headcounter + 30 sec squat holds

3 rds

-

Warm up Deadlift to 50% +25% bands

-

10 min EMOM

3x banded Deadlift

-

12x single leg RDL

12x Pendlay Row

12x Single Leg Touchdown squat

3 rds

-

2x 30/30 max rep squat resting in the hole

1 min rest

2x 30/30 max rep jump squat resting in standing position

-

100x laying leg curl

ETAC

S W/U

-

20x bulgarian bag spin + 15cal ski

4 rounds 

-

10x3 @ BP @ 45% + 35% bands

1min rest 

-

Seated DB strip sets to failure 

M: 40# - 30# -20#

Fe: 25#-20#-15#

3sets, 2min rest between

-

10-1 ladder

dips + T2b

after each rung 30m DB bear crawl @ 20/40# DBs

GPP

S w/u

-

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

-

3x SA devils press + 15m SA Overhead walking lunge

2 rds each arm

-

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#+

-

10 min easy pace cardio