ETAC

S w/u

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3 sets, @ increasing weight, 2min rest between

-

10x3 SSB @ 60% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 2x Broad jump

-

3x1min hyper @ 25% BS 

-

100x seated leg curl

-

1min death march holding 50/80# med ball + 10x heavy KBS + 25cal AB

3 rounds

ETAC

S w/u

-

4x2500m Row/ski + 2min rest

start @ 2k + 20sec and increase speed by -2/-3sec each interval 

or 

4x 1mile run + 2min rest

start @ 5mile pace and increase speed each interval

-

100x banded triceps extension 

100x band pull apart

100x band upright row

GPP

S w/u

-

50x air squats

-

DB Complex: 5x of each movement

RDL + Clean + Thruster + Bent Row

3 rds

*30m bear crawl (or other crawl)

-

6x Tempo Snatch grip DL w/ 3 pauses + 6x Chainsaw Row w/ pause at top

3 rds

-

10x Tempo Pendlay Row + 10x heavy single arm KB Swing + 10x BB Hip Thrust

3 rds

-

45 sec of continuous Suitcase Carry (each side)

45 sec weighted FLR/Plank

15/12 Cal Sprint (row/ski/bike)

3 rds: 2 min rest

GPP

S w/u

-

50x air squats

-

10x KBS every 30 sec for 10 min

(start light and work to moderate weight)

-

15x 30/90 row/ski/bike sprints

-

15m sled drag + 15m Reverse Sled Drag

6-8 rds increase weight each round

ETAC

S w/u

-

10-1 push up ladder

after each rung 10x mace 360 

-

M.E. Upper: 

Sling shot BP

-

3x1 @ 85-90%

-

4x8 single arm DB row

4x8 Rolling db press

4x8 KB piston press

-

100x push up

ETAC

S w/u

-

10-1 KBS + GS + push up ladder 

-

30min row/ski

*15min @ 2k + 16

R26/46

*10min @ 2k + 14

R28/48

*5min @ 2k + 12

R30/50

-

800m sled drag 

GPP

S w/u

-

50x air squats

-

10x Hollow Hold lat pull down + 8x Pallof Press + 6x I-Y-T

2 rds

-

10x Single arm standing banded press + 5x inchworm w/ push up + 3x Ball slam w/ full reset between each slam

2 rds

-

Warm Up Bench Press

-

10 min EMOM

3x BP @ 75-80%

-

Single arm Z-Press

Ring row w/ pause

Birddog row

-

Tempo’d FLR Circuit

5x 60/60

(FLR-Chaturanga-Upward Facing Dog-Downward Facing Dog)

-

100x tri push down

ETAC

B WK 6

S W/U

-

10x KBS + 2x weighted knee jump

5 rounds

-

M.E. lower:

Sumo DL w/black bands

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x10 Good morning

4x10 Pull up

-

100x seated leg curl

-

800m sled drag

GPP

S w/u

-

50x air squats

-

6x hip bridge w/ pause + 6x bird dogs (ea) w/ 5sec hold + 20 sec side plank + 15x KBS

3 rds

-

Warm up Back Squat

-

10x @ 30-50%*

5x @ 50%*

5x @ 60%*

5x @ 70%*

2x @ 80 %*

1x @ 90%*

8x+ @ 70%*

*if you completed your 8+ reps at 70% during last week, then increase the weights used for every set by 10#

-

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

3x8 Heel Elevated GS

3x5 offset DL @ light weight

-

100x leg curl

ETAC

S W/U

-

15x band pull apart + 5x banded hollow hold front raise + 5x superman band dislocate

3 rds

-

10x3 @ 70%  Snatch grip BHN PP

1min rest between

-

4x12 DB BP

4x12 skull crusher

-

“ Those Burpees Suck”

10x pull up + 20x KBS @ 16/23kg + 30x box jump @ 20/24” + 40x push up + 50x sit up + 60x burpee + 10x pull up

for time

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

10x3 SSB @ 55% + 25% bands

1min rest between

-

10x3 Sumo DL @ 50% + 25% bands

*chase each set with 1x (Knee jump + Box jump)

1min rest between

-

400m lunge unbroken

*20x burpee penalty per stop

GPP

S w.u

-

15x KBS + 10x PVC OHS + 5x inchworm w/ push up

3 rds

-

Warm up Front Squat

-

10 min EMOM

2x Front Squat @ RPE 6/7 + 3x ball slams

-

4x15 Single arm Floor Press

4x15 Single arm Row

4x15 Single leg RDL (b-stance)

-

100x face pull

100x good morning

100x tri push down

GPP

S w/u

-

(2-10) Double KB Ladder

Clean & Press + Thruster + Swing

*30m Farmers Carry between rungs

-

6x Bulgarian Split Squat (3131) + 90 sec rest + 6x Alt Floor Press (2121) + 90 sec rest

3 rds

-

8x Single Heel Elevated Squat (3121) +90 sec rest + Ring Row (2211) + 90 sec rest

3 rds

-

10 min EMOM

10x Single Arm KBS

ETAC

S w/u

-

800m sled drag 

-

8x 60/60 Row/ski/bike

@ Target 2k/4k pace

Row R32

Ski R52

-

4x25 hyper

4x25 banded tricep extension 

4x25 banded upright row

ETAC

S w/u

-

10-1 push up ladder

after each rung 10x mace 360 

-

M.E. Upper: 

Wide Grip FB BP

-

5x5 Weighted Pull up

-

15x dip + 10x DB rev fly + 30m DB Bear crawl @ 2x 25/50# 

4 rounds

-

5min Ring FLR 

GPP

S w/u

-

10 min Mace 360 practice

-

2x (1-5) pull up ladder

*10x push up after each rung

-

15x 30/90

*Odd Rounds: 10x Squats

**Even Rounds: 20 sec Plank

-

Mobility work as needed

GPP

S w/u

-

10x banded dislocates + 10x banded pull apart w/ pause + 10x Pallof Press

2 rds

-

6x FDBR + 6x LDBR + 6x Rev Fly + 6x push up w/ row

2 rds

-

W2H seated Strict Press

-

3x3 seated strict press

-

50x air squats

-

3x10 floor press

3x10 ring row

3x10 bench dip

3x10 bent row

-

100x tri push w/ pause

100x face pull w/ pause

ETAC

S w/u

-

800m sled drag

-

3x 3000m Row/ski

@ 2k + 18sec

Row R22

Ski R42

-

100x banded triceps extension

100x band pull apart

-

4x20 hyper @ 25% of BS

ETAC

B WK5

S W/U

-

10min EMOM

2x PC + 2x Box jump

*increase weight each round

-

M.E. lower:

BS

-

3x3 FS @ 80%

-

4x15 Hyper @ 60% of BS

4x8 T bar Row

4x8 BB RDL

-

8min AMRAP

+1x rep G2S @ 50% BW + 5cal AB

GPP

S w/u

-

6x bird dogs (ea) w/ 5sec hold + 20 sec side plank + 15x KBS

3 rds

-

Warm up Back Squat

*if you completed your 8+ reps at 70% during last week, then increase the weights used for every set by 10#

10x @ 30-50%

5x @ 50%

5x @ 60%

5x @ 70@

2x @ 80 %

1x @ 90%

8x+ @ 70%

-

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

3x8 Heel Elevated GS

3x5 offset DL @ light weight

-

100x leg curl