GPP

S w/u

-

Warm up

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

2 rds

-

Superset 1

6-8x Deadlift

(3 pauses up & 3 pauses down)

90 sec rest

6-8x Chaturanga

(33x1)

90 sec rest

3 rds

-

Superset 2

6-8x Single Leg RDL

(3131)

90 sec rest

6-8x Alt Piston Z Press

(3030)

90 sec rest

3 rds

-

Accessory

2x10 Seated Good Morning

2x10 Earthquake Push Up

-

Bands

100x Leg Extension

100x Tri push down

ETAC

S w/u

-

400m sled

-

30-20-10

KB swing + step up W KB

-

5x 750m Row/Ski + 

3min rest

@ 2k + 1/2sec

-

4x 30/30 

hollow hold/ FLR

ETAC

BLOCK C WK3

S W/U

-

400m sled drag 

-

3x10 sqt

3x5 goblet sqt

3x5 RDL

3x5 straight leg box jump

-

M.E. lower:

2RM DL 

-

3x3 DL @ 70% with pause at the knee  

-

4x10 hyper

4x8 Good morning 

-

30x G2S for time @ 50% BW

GPP

S w/u

-

Warm up

150m + 5x burpee pull up + 10x jump squat

3 rds

-

Superset 1

6-8x BSS (each leg)

(2121)

90 sec rest

6-8x Body/Ring Row

(3111)

90 sec rest

3rds

-

Superset 2

6-8x BB Squat Jump

(13x1)

90 sec rest

6-8x Rotational Gorilla Row

(2020)

90 sec rest

3 rds

-

Accessory

2x (5-1) Pull up Latter

* 5x single leg touchdown squat (increased height from last week if able)

-

Bands

100x seated leg curl

ETAC

S W/U

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

4 sets, increasing weight 

2min rest between

-

5x DL @ (50% + 25% bands) off 4” deficit + 1min hard Bike

4 sets, 2min rest between

-

5x PP @ (50% + mini red bands) + 1min hard row

4 sets, 2min rest between

-

3x 30m heavy DB bear crawl

ETAC

S w/u

-

10min EMOM

1x PC + HC +FS

or

1x SN + HSN + OHS

-

5x5 BS @ 55% + 25% bands

1min rest between

-

5x5 BP @ 50% + 25% bands

-

4x10 hyper @ 60% of BS

-

10min AMRAP

4x man manker + 30m DB bear crawl + 10x KBS 

ETAC

S w/u

-

4x 1250m Row/ski + 4min rest

@ 2k + 4-6sec

open rate

-

50x TGU @ 20/35#

-

100x banded leg curl

GPP

THANKSGIVING

-

Kurtis, Ashley, Kristin, and Chad are thankful for all of our members! Have a wonderful and blessed day! If you need anything, Please do not hesitate to reach out to any one of us! We love you!

ETAC

S w/u

-

250m Ski + 30x mace 360 + 20x push up + 10x band pull apart + 5x pull up

2rds

-

M.E. Upper: 

3 board Football bar BP

-

3x2 @ 80-85%

-

3x12 KB piston press

3x12 KB gorilla row

-

100x banded face pull

100x banded triceps push down

GPP

S w/u

-

100x TGU @ Light

-

Accessory

6x 30m Sled Drag

Increase weight each round

(15m Forward + 15m Reverse)

-

100x Hammer Curls

100x banded tri push down

ETAC

S w/u

-

400m sled drag

-

30min max distance Row/ski/bike/run

Row/ski aim for 2k +16sec

Row R20

Ski R40-42

-

3x (5-1) pull up ladder

GPP

S w/u

-

Warm up

10x Mace 360 + 5x inchworm w/ push up + 8x Single Arm Chainsaw Row

3 rounds

-

Superset 1

10-12x Bench Press

(33x1)

90 sec rest

10-12x Pendlay Row

(11x3)

90 sec rest

3 rounds

-

Superset 2

10-12x Alt Piston Floor Press

(2222)

90 sec rest

5-2x Pull up w/ 3 sec lower

90 sec rest

3 rounds

-

Accessory

Super Set

3x20 Skullcrusher

3x10 Ring Row

3x10 Skullcrusher

-

Bands

100x Banded High Pull

100x Banded Tri Push

ETAC

BLOCK C WK2

S W/U

-

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

3 rds

-

M.E. lower:

Box sqt 

-

3x1 @ 85-90%

-

4x8 BB RDL

4x8 Pull up

-

30-20-10

Cal row/ski/bike + KBS @ 32kg +

Ball slam @ 30#

GPP

S w/u

-

Warm up

10x Cal + 30m Bear Crawl + 30m walking Lunge with single arm overhead carry (15m each arm)

-

Superset 1

10-12x BB Lunge

(2121)

90 sec rest

10-12x G2S

(11x1)

90 sec rest 

-

Superset 2

10-12x Deadlift w/ 3 pauses

90 sec rest

10-12x single Leg Touchdown Squats

(2020)

90 sec rest

-

Accessory

3x10 RDL

3x10 Spanish Squats

3x10 KB High Pull

-

Bands

100x leg curl

ETAC

S W/U

-

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

4 rounds

-

2x PP @ 70% + 100m ski sprint

8 sets, 2min rest between

-

3x12 DB BP

-

5min max rep cross body hammer curl

ETAC

S w/u

-

6x 30m sled push

Increase weight each set

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x Sumo DL @ (60% + 25% bands) + 2x weighted knee jump

5sets, 1min rest 

-

4x10 hyper @ 60% of BS

-

50-40-30-20-10 

Cal AB + KBS @ 24/32kg

GPP

S w/u

-

Warm up

10x banded hollow hold lat pull down + 5x inchworm w/ push up + 100m ski
3 rounds

-

Superset 1

10-12x Bench Press

(31x1)

90 sec rest

2-5x Pull Up

(2012)

90 sec rest

3 rounds

-

Superset 2

10-12x DB Standing Piston Press

(2020)

90 sec rest

10-12x Chainsaw Row

(20x2)

90 sec rest

3 rounds

-

Accessory

50/100 push up + 1000m row/ski for time

-

Bands

75x Banded Pull Apart

75x Single arm banded Tri push down

ETAC

S w/u

-

30min light sled drag

-

10x 30/30 ski @ 2k-5

-

100x banded triceps push downs

GPP

S w/u

-

Warm up

15x KBS + 4x box jumps + 20 sec side plank

3 rounds

-

Superset 1

10-12x Front Squat

(13x1)

90 sec rest

10-12x BB RDL

(3030)

90 sec rest

3 rounds

-

Superset 2

10-12x Snatch Grip DL

(3131) 

90 sec rest

10-12x Overhead 1 ¼ Squat

90 sec rest

3 rounds

-

Accessory

3x30m low bear crawl 

3x250 m row

-

Bands

75x single banded leg curl

75x single banded leg extension

ETAC

S w/u

-

30x Bulgarian bag spin + 20x push up + 10x DB PP + 5xpull up

2 rds

-

M.E. Upper: 

3RM BP

-

3x2 @ 80-85%

-

3x12 seated DB OHP

3x12 Rolling DB press

-

4x 30/30 hollow hold