ETAC

S W/U

-

20x dislocate

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

8x3 Axel Bar PP @ 70%

1min rest between

-

3x15 BP (5x reps wide, close, comp)

-

15x dip + 15x DB pull up

4 rounds

-

6x 30/30 row/ski/bike/run

For max total distance

GPP

S w/u

-

10 min AMRAP

+2x Thruster ladder

*30m DB Bear Crawl after each rung

- 5 min rest

10 min AMRAP

+2x renegade push up ladder

*30m Bear Crawl after each rung

- 5 min rest

10 min AMRAP

+2x burpee ladder

* 30m suitcase carry after each rung

-

3x 60/30 FLR

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

12x3 SSB @ 50% + 25% bands

1min rest between

-

10x3 DL @ 50% + 25% bands

*chase each set with 3x high box jump

1min rest between

-

3x10 good morning

3x20 hyper

-

50x KBS @ 12/23kg + 40cal AB + 30 KBS @ 16/32kg + 20cal AB + 10x KBS @ 23/48kg 

For time

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 (1111) + 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 250m Row/ski + 90sec rest

@ 2k -2/-4sec

Open rate

-

10x push up every 30sec for 5min 

-

100x banded triceps extension

100x banded upright row

-

800m sled drag 

ETAC

S w/u

-

5x strict pull up + 10x hollow hold banded lat pull down + 15x band pull apart

-

M.E. Upper: 

2 board BP

-

3x sets max rep strict chest to bar pull up

-

4x12 t bar row

4x12 rolling DB press

-

30-20-10 reps of each

DB snatch @ 40# + push up

GPP

S w/u

-

BB Complex: 5x of each

DL + BR + HC/HP + FS + PP + BS

4 rds

-

10 min of TGU practice

-

10x 30/90 ski/row/bike

*15m suitcase carry during rest

-

mobility work/cooldown

GPP

S w/u

-

8x scap push up + 10x dislocates + 10x banded pull apart w/ pause

2 rds

-

BB Complex: 8x each rep

Bent Row + snatch grip high pull + strict press

3 rds

-

W2H sling shot BP

3x3 sling shot BP

-

3x10 Body Row

3x8 williams press

3x6 ea single arm Row

-

2x 30/30 max rep squats

2 min rest

2x 30/30 max rep squats

-

100x banded face pull

100x tri push down

ETAC

S w/u

-

DBL KB complex: 5x reps of each

DL + BR + HC + Rack sqt + PP

-

8x 90/60 row or ski @ 2k+1/2sec

Row = R30

Ski = R50

-

4x 30/30 hollow hold

GPP

S w/u

-

15x KBS + 10x PVC OHS + 30 sec squat hold

3 rds

-

Warm up Back Squat

10x @ 30-50%

5x @ 50%

5x @ 60%

5x @ 70@

2x @ 80 %

1x @ 90%

8x+ @ 70%

-

3x8 Single Leg RDL (B-stance if needed)

3x8 Single Leg Touchdown Squat

3x5 offset DL @ light weight

-

100x leg curl

ETAC

B WK4

S W/U

-

8x2 (knee jump + broad jump)

-

M.E. lower:

SSB box sqt w/red bands

-

3x1 @ 85-90%

-

4x20 Hyper

4x10 BB RDL

-

5x30m trap bar farmers carry @ 2x BW or more

ETAC

S W/U

-

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

3 rounds

-

8x3 PP @ 70%

1min rest between

-

3x6 Close grip BP

-

15x dip + 15x DB pull over

4rds

-

5min max rep cross body hammer curl

@ 25/35# DBs

GPP

S w/u

-

15x Kbs + 10x GS + 5x inchworm w/ pushup

3 rds

-

8x tempo Bulgarian Split Squat + 90 sec rest + 8x tempo renegade row + 90 sec rest

3 rds

-

8x tempo single leg RDL + 90 sec rest + 8x Tempo Alt KB Floor press + 90 sec rest

3 rds

-

10x KBS every 30 sec for 5 min

-

5 min FLR

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

5x5 SSB @ 60% + 25% bands

1min rest between

-

10x3 sumo DL @ 50% + 25% bands

*chase each set with 3x box jump

1min rest between

-

3x1min Death march holding 80# med ball

-

50x burpee box jump for time

GPP

S w/u

-

Single Arm KB Complex: Complete all on one arm

8x snatch + 30m Overhead Carry + 8x clean + 30m Front Rack Carry + 8x Swing + 30m suitcase carry

3 rds each arm

-

2x (5-1) Pull up ladder

*10x KBS after each rung

-

50x TGU

-

10 min EMOM

10x KBS @ Heavy 44/70#+

ETAC

S w/u

-

400m light sled drag

-

2x 4000m Row/ski + 4min rest

@ 2k + 20sec

-

100x banded triceps extensions

100x banded upright row

GPP

S w/u

-

15 min TGU/Mace/Club practice

-

5x 4 min row/ski/bike + 1 min rest

@easy pace

-

10x heavy KBS every 30 sec for 5 min

ETAC

S w/u

-

10min EMOM

1x DBL KB clean + 2x PP

-

M.E. Upper: 

BP

-

3x10 Floor press @ 60% or more

-

4x12 seated DB OHP

4x12 Single arm DB row

-

10-1 Push up ladder

*after each rung 10x DB hang clean @ 2x 30# DB

GPP

S w/u

-

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

2 rds

-

10x LDBR + 10x push up w/ row + 10x ring row

3 rds

-

W2H Earthquake BP

-

3x3 Earthquake BP @ 75-85% fo W2H

3-4 min rest

-

3x10 KB Z-press (Bottoms up if able)

3x10 Single arm DB Row

3x10 williams press

3x10 DB Pull over

-

100x face pull

100x tri push down

ETAC

S w/u

-

10min EMOM

2x Power Clean + 1x PP/Jerk

-

30min Row/ski/run

@ moderate pace

-

100x banded triceps extension