ETAC

S w/u

-

3x (6-1) pull up ladder

-

6x 30m sled push

-

100x banded Leg curl

100x banded triceps enxtension 

-

6x 60/30 ski/row

@ 2k-1/-2

Row R35

Ski R55

GPP

S w/u

-

20 min TGU Practice

-

15x 30/90 row/ski/bike

*optional 20 sec plank after each round*

-

**if no planks taken after intervals than**

5 min FLR

ETAC

S w/u

-

15x push up + 10x mace 360

4 rounds

-

M.E. Upper: 

Close grip FB BP

-

3x1 @ 90% or more of above weight using regular grip 

-

4x8 T-bar row

4x8 weighted dip

-

10x dip + 10x band pull apart 

10rounds

GPP

S w/u

-

15x Banded Hollow Hold Lat Pull Down + 10x Cuban Press + 5x inchworm w/ push up

3 rds

-

Warm Up Bench Press to Moderate weight

-

5x Tempo Bench Press (31x1) @ light/moderate weight

3 rounds; 90 sec rest

-

20x Skullcrusher + 10x ring row + 10x skull crusher

4 rounds; rest 2 min

-

100x seated face pull

100x banded pull apart

ETAC

S w/u

-

10min TGU practice @ light weight

-

10k row/ski @ 2k+20sec

Row R22

Ski R42

-

100x banded leg curl

100x banded triceps extension

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

B WK8

S W/U

-

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

4rounds

-

M.E. lower:

FS

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

-

30m single arm OH DB lunge + 1x rope climb + 8x heavy KBS

4RFT

-

400m heavy sled drag

ETAC

S W/U

-

20x bulgarian bag spin + 10x DB PP + 5x T2B 

4 rounds

-

10x3 @ BP @ 50% + 25% bands

1min rest 

-

10x push up every 30sec for 5min

*FE=5/7x

-

10min AMRAP

single arm devils press 

M @ 30# DB

FE @ 15# DB

GPP

S w/u

-

50x air squats

-

5 min FLR

-

5x Single Arm KB Snatch every 30 sec for 5 min

-

20 min AMRAP

500m Row + 30m bear crawl + 30m suitcase carry

-

15m Sled Drag + 15m Rev Sled Drag

6 rds, increasing weight each round

-

100x banded upright row

100x banded pull through

100x tri push down

ETAC

S w/u

-

1x PC + HC + FS

every 30sec for 10min

-

10x3 SSB @ 50% + 25% bands

1min rest between

-

10min EMOM

1x DL @ (70%+ black bands) + 1x weighted DB box jump

-

3x15 BB hip bridge 

3x10 bulgarian split sqt

-

500m Row +

50x Burpee box jump over for time

GPP

S w/u

-

50x air squats

-

Single arm KB Complex: (light)

10x KBS + 8x Snatch + 6x Clean & Press + 4x windmill + 2x TGU

2 rds each arm

-

6x Sumo DL w/ 3 pauses (3131) + 60 sec rest + 10x Strict Toes 2 Bar (Knees to Elbow if needed) + 60 sec rest

3rds

-

8x Single Leg RDL (31x1) + 60 sec rest + 8x Hip Thrust w/ 3ct pause at top + 60 sec rest

3rds

-

5 min AMRAP

5x KBS + 1x TGU

Rx for Swings

F: 35#

M: 70#

Rx for TGU

F: Heavy

M: Heavy

ETAC

S w/u

-

row/ski

1000m @ 2k + 2

4min rest

750m @ 2k

3min rest

500m @ 2k-1/-2

2min rest

250m for time

-

5x20 hyper

5x10 earthquake push up

-

3x (6-1) pull up ladder

ETAC

S w/u

-

10x LDBR + FDBR + REV fly

3 sets, 1-2min rest 

-

M.E. Upper: 

axelbar PP

-

3x1 @ 85-90%

-

4x12 DB pull over

4x8 JM press

-

8min AMRAP

4x KB Snatch @ 16/23kg +

6x T2B + 

10cal ski

GPP

S w/u

-

50x air squats

-

20 min TGU Practice

-

20 min steady state cardio at easy pace

-

mobility/stretching

ETAC

S w/u

-

6x 60/60 row/ski

@ T2k -1/-2sec

Row R34

Ski R 54

*run = faster than 1mile pace

-

60x wall ball @ 10/15# +

50x sit up +

40x push up +

30x KBS @ 23/32kg +

20x burpee +

10x pull up

-

800m sled drag 

GPP

S w/u

-

50x air squats

-

15x Banded Hollow Hold Lat Pull Down + 10x Banded Standing Single Arm Press + 5x inchworm

3 rds

-

W2H BP within 5 sets

-

3x1 @ 85-90%

-

10-1 Body Row Ladder

5x Ball Slams w/ full reset and extension between

-

100x face pull

100x tri push down

ETAC

B WK7

S W/U

-

5x GS + 2x knee jump

5 rounds

-

M.E. lower:

Sumo box sqt

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

-

100x seated leg curl

100x banded upright row

-

6x 30/30 AB

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

-

20x bulgarian bag spin + 30m bear crawl

4 rounds

-

10x2 @ split jerk 70% 

1min rest between

-

15x + reps earthquake bench press

3 sets, 2min rest between

-

5min KB snatch test

M @ 23kg

FE @ 12/16kg

-

4x 30/30 hollow hold

GPP

S w/u

-

50x air squats

-

10x KBS + 3x broad jump

3 rds

-

IWT

3x box jump + 10x headcutter + 60 sec Goblet hold Box step up + 2 min rest

3 rds

-

5x TGU (each side) + 60 sec row/ski/bike sprint + 2 min rest

3 rds

-

60 sec plank + 30 sec sprint row/ski/bike + 2 min rest

3 rds

-

Cooldown

-

100x face pull

100x banded pull throughs

100x straight arm lat pull down