GPP

S w/u

-

400m odd object carry

-

4x 1000m Row/ski @2k +12 + 4min rest

*increase speed each round

-

10 min TGU or other mobility practice

ETAC

S w/u

-

5x (5-1) pull up ladder

-

10x 90/60 Row/ski/bike/run

*row/ski @ 2k + 6-8sec

-

5x10 hyper

5x10 earth quake push up

GPP

S w/u

-

10x FDBR + 10x Rev Fly + 5x inchworm w/ push up

2 rds

-

3x manmaker every 30 sec for 5 min

-

Warm up to 5x bench press (RPE 7)

-3x5 bench press (RPE 6/7)

3 min rest

-

3x8 single arm row w/ pause at top

-

3x 60/60 max rep banded tri push down

-

100X banded face pulls

ETAC

BLOCK B WK 1

S W/U

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3 sets

-

M.E. lower:

box sqt w/mini bands

-

3x1 @ 85% of above weight full rest between

-

20x hyper + 10x hip bridge

5 rounds

-

5x10 sumo Chair Deadlift 

-

800m sled drag

GPP

S w/u

-

5x scap pull up + 30sec low squat hold

2 rds

-

5x kneeling kb lateral lunge w/ 5 sec hold + 10x Single arm KB Snatch + 10x kang squat

2 rds

-

Warm up to 5x Front Squat (RPE 7)

-3x5 Front Squat (RPE 6/7)

3 min rest

-

3x8 single leg RDL

3x5/10 pull up/ring row

-

100x leg curl

ETAC

S W/U

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

-

8x2 Push jerk/split jerk @ 60-70%

1min rest between

-

5x5 BP @ 60+ 25% bands

1min rest between

-

100x push up

100x band pull apart

-

10x 30/30 ski for max total distance

GPP

S w/u

-

10 min EMOM

10x headcutter

-

30 min E3MOM

10x Thrusters @ heavy (DB/KB/BB)

-

5 min FLR

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

-

5x5 BS @ 60% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% off 4” deficit

-

10-1 G2S ladder @ 50% BW +box jump 

*after each rung 100m run

**done in kit

ETAC

S w/u

-

Keep an 8/16kg KB moving for 10min

-

6x 500m Row/ski/bike/run + 2min rest 

*@ 2k pace

-

800m sled drag

GPP

S w/u

-

(2-10) Double KB Ladder

Clean & Press + Thruster + Swing

*30m Farmers Carry between rungs

-

8x Bulgarian Split Squat (3111) + 90 sec rest + 8x Renegade Row + 90 sec rest

3 rds

-

8x Tempo Touchdown Squat (3020) +90 sec rest + DB PP (2013) + 90 sec rest

3 rds

-

10 min cooldown on row/ski/bike

a easy convo pace

ETAC

S w/u

-

10x dislocate + 10x band pull apart + 10x push up + 30m bear crawl

4 rounds

-

M.E. Upper: 

FB bar dead stop banded BP

-

3x1 @ 85% of above weight

-

5x20 KB piston press

5x10 DB pull over

-

10x dip + 10x band pull apart

10rds

GPP

S w/u

-

10x 30/30 Sit Throughs

-

10 min TGU practice

-

20 min Steady State Cardio

be able to maintain light convo

-

10 min foam roll

GPP

S w/u

-

50x mace 360

-

10x FDBR + 10x LDBR + 10x Rev Fly + 5x inchworm w/ push up + 5/10x pull ups/ring row

3 rds

-

W2H Close Grip BP

-

5x close grip BP @ 60% + 10x Mace 360

3 rds; 3-4 min rest

-

3x8 Alt DB Floor Press

3x10 DB Pull Over

3x25 mountain climbers

3x5/10 pull ups/ring row

-

100x face pull

100x tri push down

ETAC

S w/u

-

5x (5-1) pull up ladder

-

12x 90/60 Row/ski/bike/run

*row/ski @ 2k + 10sec

-

6x heavy 30m farmers carry

GPP

S w/u

-

BB Complex: 4x ea rep

RDL + BR + Clean & Press + Overhead Squat

4 rds

-

W2H DL

-

3x DL @ 65-70%

3 rds Full rest

-

3x8 Lateral banded RDL

3x10 Gorilla Row

3x12 Tempo Touchdown Squat (2121)

-

100x banded lat pull down hollow hold

100x leg curl

ETAC

S W/U

-

10x KBS@ 16/23kg every 30sec for 5min 

-

M.E. lower:

Snatch grip DL

-

3x1 @ 85% of above weight full rest between

-

3x20 Hyper

3x10 Pendely row 

3x10 BB hip bridge

-

800m sled drag

ETAC

S W/U

-

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

4 rounds

-

2x PP @ 70% + 100m ski sprint

8 sets, 2min rest between

-

3x12 DB BP

3x8 DB pull over

-

5min max rep cross body hammer curl

-

50x burpee for time

GPP

S w/u

-

Single Arm KB Complex

8x Thruster + 30m overhead Carry + 8x Snatch + 30m Rack Carry + 8x swing + 30m suitcase carry

2 rds each arm

-

30 min AMRAP

100x Box Step Up + 30m Med Ball Bear hug Carry

-

5 min easy pace Cooldown

ETAC

S w/u

-

6x 30m sled push

Increase weight each set

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x Sumo DL @ (60% + 25% bands) + 2x weighted knee jump

5sets, 1min rest 

-

4x10 hyper @ 60% of BS

-

50-40-30-20-10 

Cal AB + KBS @ 24/32kg

GPP

S w/u

-

20x mace 360 + 10x push up + 10x Pendlay Row

3 rds

-

W2H 3RM BP

-

2x BP @ 80-85%

3 rds

-

3x10 Z-Press

3x10 Williams Press

3x10 Single arm Row

-

100x Face Pull

100x tri push down