GPP

S w/u

-

Warm up

10 min TGU practice

-

Cardio

10x 30/90 row/ski/bike

-

Superset 1

“21’s” Alt DB Curl (resting arm is at 90`) + 10x Williams Press + 10x DM JM Press + 90 sec rest

3 rds

-

Accessory

3x10 FDBR

3x10 Rev Fly

3x10 bench dip

-

Bands

3x 60/30 branded tri push

3x 60/30 banded face pull

ETAC

S w/u

-

400m sled drag

-

1000m Row/Ski for time

-

400m sled drag

-

25x band pull apart + 25x banded upright row

4 rounds

GPP

S w/u

-

Warm up

15x KBS + 5x inchworm w/ push up + 150m row/ski

3 rds

-

Superset 1

10-12x Deadlift

(3 pauses up & 3 pauses down)

90 sec rest

10-12x Chaturanga

(22x1)

90 sec rest

-

Superset 2

10-12x Single Leg RDL

90 sec rest

10-12x Alt Piston Z Press

(2020)

90 sec rest

-

Accessory

3x10 Seated Good Morning

3x10 Earthquake Push Up

-

Bands

100x Leg Extension

100x Tri push down

GPP

S w/u

-

Warm up

3x10 Single Arm KB Snatch

3x10 Goblet Squat

3x30m suitcase carry

-

Superset 1

10-12x BSS (each leg)

(2121)

90 sec rest

10-12x Body/Ring Row

(3111)

90 sec rest

-

Superset 2

10-12x BB Squat Jump

(13x1)

90 sec rest

10-12x Rotational Gorilla Row

(2020)

90 sec rest

-

Accessory

3x10 Spanish Squats

3x10 Renegade Row

3x150m row

-

Bands

100x Leg Curl

100x Face Pull

ETAC

BLOCK C WK 1

S W/U

-

15x sqt + 10x KBS + 5x RDL + 5x box jump

3 rds

-

M.E. lower:

3RM chamber bar BS

-

3x1 @ 85-90%

-

4x8 BB RDL

4x8 Single arm DB row

4x8 Hyper

-

6x30/30 AB for max total cal

ETAC

S W/U

-

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

4 rounds

-

8x2 PP @ 75%

1min rest between

-

10-1 BP ladder @ 75% BW + 150m ski 

for time 

-

100x mace 360

(50x each side)

-

5min Ring FLR

ETAC

S w/u

-

6x 30m sled push

Increase weight each set

-

8x3 SSB @ 60% + 25% bands

1min rest between

-

3x Sumo DL @ (50% + 30% bands) + 2x weighted knee jump

10sets, 1min rest 

-

4x10 hyper @ 60% of BS

4x25 heavy banded leg curl

-

30x Med ball G2S @ 50% BW for time

GPP

S w/u

-

15 min

Work to Heavy: Single Arm KB Complex: 1x rep of each movement

Swing + Snatch + Clean & Press + Windmill + TGU

-

25 min AMRAP

10x Box Step Up (each leg) holding one KB + 30 sec Side Plank (each side) + 750m row/ski

-

100x Banded Hip Bridge

100x Banded Face Pull (band from below knee)

100x Overhead Banded Tri Push

ETAC

S w/u

-

3x (6-1) pull up ladder

-

8k Row/ski @ 2k+17/18sec

Row R22

SKi R42

GPP

S w/u

-

Single arm KB Complex: (light)

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

2 rds each arm

-

6x BSS (3131) + 90 sec rest + 10x Toes 2 Bar (Knees to Elbow if needed) + 90 sec rest

3rds

-

8x Pendlay Row (31x1) + 90 sec rest + 6x G2S + 90 sec rest

3rds

-

5 min AMRAP

5x Single Arm KBS (one arm at home)

Rx for Swings

F: 25-35#

M: 53#

ETAC

S w/u

-

500m ski + 30x mace 360 + 20x push up + 10x PP + 20x push up + 30x mace 360

-

M.E. Upper: 

Eye level strict press

-

3x2 @ 80-85%

-

6x TGU @ 16/23kg + 30m DB bear crawl @ 40/60#

4 rounds

-

5x5 strict T2B

-

1k ski @ 2k pace

GPP

S w/u

-

50x TGU

50x Bent Press

-

100x Mace 360

-

5 min Row/Ski/Bik @ Moderate Pace (Choppy Convo)

3 rounds; 2 min rest

-

150x Leg Curl

150x PVC Lat Pull Down

ETAC

S w/u

-

400m sled drag

-

30min row/ski @ 2k + 20sec

3min rest

2min @ 2k-2/-4sec

1min rest

1min @ 2k -4

-

25x band pull apart + 25x banded upright row

4 rounds

GPP

S w/u

-

30 sec Weighted Boat Hold + 10x Pallof Press + 8x Single arm KB Snatch

3 rds

-

W2H Football Bar Bench Press

-

1x Close Grip + 1x Neutral Grip + 1x Wide Grip

@ ~80-85%

3 rounds; full rest

-

3x10 Z press

3x8 Body Row (under grip)

3x6 Overhead DB Tri Extension

3x4 Pull Up

-

100x Seated Face Pull

100x tri push down

ETAC

B WK9

S W/U

-

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

4rounds

-

M.E. lower:

Trap bar DL

-

3x1 @ 85-90%

-

4x8 BB good morning

-

4x30/30 Hang snatch high pull @ 95# for max total reps

-

3x 60/60 farmers carry death march @ 2x16/23kg KB

GPP

S w/u

-

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

3 rds

-

W2H DL

-

3x1 @ 85-90%

Full rest

-

3x5 Heavy Single Leg RDL (B-stance if needed)

3x10 Heel Elevated GS w/ hold at bottom

3x10 Rotational Gorilla Row

-

75x Banded Laying Leg Curl (each leg)

ETAC

S W/U

-

20x bulgarian bag spin + 15cal ski

4 rounds 

-

10x3 @ BP @ 45% + 35% bands

1min rest 

-

Seated DB strip sets to failure 

M: 40# - 30# -20#

Fe: 25#-20#-15#

3sets, 2min rest between

-

10-1 ladder

dips + T2b

after each rung 30m DB bear crawl @ 20/40# DBs

ETAC

S w/u

-

10min emom

1x PC + HC + FS

Or

1x SN + HSN + OHS

-

10x3 SSB @ 55% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% off 4” deficit 

-

4x15 hyper @ 60% of BS

-

10min AMRAP

30m farmers carry @ 2x 23/32kg KB + 1x G2S @ 50% BW

*+1x G2S per round

GPP

S w/u

-

Single Arm KB Complex: (light)

10x Snatch + 30m overhead carry + 10x swing + 30m side carry

2 rds each arm

-

25 min AMRAP

10x box step up (each leg) + 15/13 cal + 90m farmers carry + 30 sec FLR

-

100x banded Face Pull

100x banded pull through/good morning

100x tri push down

GPP

S w/u

-

Single arm KB Complex: (light)

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

2 rds each arm

-

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

3rds

-

8x Pendlay Row (31x1) + 60 sec rest + 6 BSS (22x1) + 60 sec rest

3rds

-

5 min AMRAP

5x Single Arm KBS + 1x TGU

Rx for Swings

F: 35#

M: 70#

Rx for TGU

F: Heavy

M: Heavy