GPP

S w/u

-

5x kneeling KB Lunge w/ hold

2 rds

-

10x KBS + 10x GS + 30 sec squat hold

3 rds

-

W2H Sumo DL

-

3x1 @ 85-90% of W2H

3-4 min rest

-

3x8 Tempo Single Leg RDL

3x8 Tempo Single Leg Touch Down Squat

-

5 min FLR

ETAC

B WK3

S W/U

-

10x2 Knee jump

*weighted and increase weight if able

-

M.E. lower:

Sumo DL off 2” blocks with Red bands

-

3x2 @ 80-85%

-

4x12 Hyper @ 60% of BS

4x12 bulgarian split sqt

4x12 KB upright row

-

800m sled drag

ETAC

S W/U

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

-

5x5 BP @ 50+ 25% bands

1min rest between

-

100cal skierg 

100x BB thruster @45/65#

For time

-

5x20 banded triceps extension

ETAC

S W/U

-

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

3 rounds

-

10x3 PP @ 70%

1min rest between

-

5x sets high rep earthquake BP to failure

2min rest between

-

10x dip + 100m ski sprint + 1min rest

10 rounds

GPP

S w/u

-

10x sqt + 10x kbs + 5x inchworm

3 rds 

-

(1000m - 200m) Row + (200m - 1000m) Ski

5x ball slams between each

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

-

5x5 SSB @ 55% + 25% bands

1min rest between

-

10x3 sumo DL @ 50% + 25% bands

*chase each set with 2x box jump

1min rest between

-

5x building sets of controlled hyper

-

10min max rep BB step up

*pick weight wisely. Test yourself 

GPP

Yoga Day

-

Gym will be closed for the Afternoon Hours for a Yoga Field Trip Day.

You can practice Yoga at 5pm at the Yoga Lab or at 6:20pm at Underwood Park

Contact Coach Chad via Instagram or Facebook Messenger w/ questions.

-

Yoga On Demand

https://www.youtube.com/watch?v=iStnMZyBYAg

ETAC

Yoga Day

-

Gym will be closed for the Afternoon Hours for a Yoga Field Trip Day.

You can practice Yoga at 5pm at the Yoga Lab or at 6:20pm at Underwood Park

Contact Coach Chad via Instagram or Facebook Messenger w/ questions.

-

Yoga On Demand

https://www.youtube.com/watch?v=iStnMZyBYAg

ETAC

S w/u

-

800m sled drag

-

6x TGU + 1min FLR

5 rounds

-

8x 90/60 

Row/ski @ 2k + 3/4sec

-

100x banded triceps extension

ETAC

S w/u

-

10min EMOM

1x power clean + 2x PP/Jerk

-

M.E. Upper: 

FB bar Bench to 3” boards

-

5x5 weighted pull up

-

4x12 Bent row

4x12 KB piston press

-

200x banded triceps extension 

GPP

S w/u

-

10 min of KB/Mace/Club practice

-

100x Heavy Single Arm KB Swing + 10x Heavy TGU

(record your weight as we will build off this in the weeks to come)

-

8x 90/60 row/ski

@ 2k+12

GPP

S w/u

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

-

warm up BP to 60% in 4 sets

-

5x5 BP @ 60%

1min rest between

-

For Time:

100 cal row/ski/bike

100x Alt Single Arm KB Clean & Press

-

100x banded tri push down

100x banded face pull

ETAC

S w/u

-

5x inch worm + 10x hollow lat pull down +  15x band pull apart

3rds

-

5x 1500m +3min rest

Row/ski

• Start @ 2k +18 and -3sec per interval

-

5x10 hyper

100x banded triceps extension

GPP

S w/u

-

10x KBS + 10x headcutter + 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

-

100x banded good morning

ETAC

B WK2

S W/U

-

10x3 Knee jump

*weighted and increase weight if able

-

M.E. lower:

FS Box sqt 

-

3x3 Zercher sqt

-

5x10 hyper @ 60% of BS 

5x10 sntach grip high pull

5x5 heavy BB RDL

-

800m sled drag

ETAC

S W/U

-

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

3 rounds

-

10x3 PP @ 70%

1min rest between

-

5x sets high rep earthquake BP to failure

2min rest between

-

10x dip + 100m ski sprint + 1min rest

10 rounds

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

-

5x5 SSB @ 50% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

20min amrap

500m row + 1x rope climb

500m ski + 1x rope climb

400m run + 1x rope climb

GPP

S w/u

-

10x banded dislocates + 10x banded pull apart + 10x PVC overhead squat

3 rds

-

30m suitcase carry

8 rounds; increase weight each round

-

30 sec sprint + 60 sec plank/FLR + 90 sec rest

10 rounds

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

-

800m sled drag

-

15min TGU practice

-

6x 500m Row/ski + 2min rest

@ 2k pace or faster

Open rate

-

4x30/30 hollow hold

ETAC

S w/u

-

10min EMOM

1x power clean + 2x PP/Jerk

-

M.E. Upper: 

Incline deadstop BP

-

3x1 @ 85% of above weight

-

10x10 Dip + curl

-

5x burpee + 10x KB snatch + 15cal 

4RFT