ETAC

S W/U

-

400m sled drag 

-

10x2 seated DB box jump

-

M.E. lower:

Forward banded box sqt w/mini red bands

-

4x8 Belt sqt

-

4x12 hyper 

4x10 BB reverse lunge

-

30cal AD + 60m front rack carry 

3 rounds 

M @ 2x 24kg

FE = 20cal 2x 16kg

GPP

S w/u

-

Warm up

150m + 5x man maker + 10x jump squat

3 rds

-

Superset 1

10-12x BSS (each leg)

(2121)

60 sec rest

10-12x Body/Ring Row

(3111)

60 sec rest

3rds

-

Superset 2

10-12x BB Squat w/ pause

(33x1)

60 sec rest

10-12x Rotational Gorilla Row

(2222)

60 sec rest

3 rds

-

Accessory

2x (5-1) Pull up Ladder

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

-

Bands

100x seated leg curl

ETAC

S W/U

-

50x mace 360

-

3x5 man maker @ increasing weight

-

10min EMOM

2x PP @ 55 % + mini red bands

-

2x BP @ 80% BP @ 20sec max rep rev band explosive push up

5 sets, 1min rest between

-

10min Max cal AB

*EMOM 2x G2S @ 50% BW medball 

GPP

S w/u

-

10x Mace 360 + 10x KBS + 10x Push Up

10 rounds

-

6-8x Sumo DL (3131) + 90 sec rest

+ 6-8x Bottoms Up Piston Z- Press (2121) + 90 sec rest

3 rounds

-

6-8x Behind the Neck Shoulder Press (3113) + 90 sec rest

+ 6-8x Heavy KB Swing + 90 sec rest

3 rounds

-

30 - 20 - 10

Cal + Headcutter (53#/35#)

For Time

-

100x Tri Push down

100x Seated Banded Leg Extension

ETAC

S w/u

-

3x10 bird dog

3x10 hyper

-

8x2 Power clean

*start light and increase weight accordingly 

-

4x DL @ 70% off 4” deficit + 2x broad jump + 2min Row @ 2k+4sec

3 sets, 2min rest between

-

3x BS @ 80%  + 5x heavy KBS + 1min bupree box jump

3 sets, 2min rest between

-

50x pull up 

100x band pull through

100x leg curl

GPP

S w/u

-

3x (5-1) Pull up Ladder

* 10x KB Squat Curls between each rung

-

6-8x KB Box Step Up (each leg)

+ 90 sec rest + 6-8x Double KB Clean

+ 90 sec rest

3 rounds

-

6-8x Overhead Squat + 90 sec rest

+ 6-8x man makers + 90 sec rest

3 rounds

-

1000m row + 100 Squats + 10 Pull ups for time

-

100x banded pull through

100x face pull from below knee

ETAC

S w/u

-

800m sled drag

-

30m Row/ski

15min @ 2k+18sec R22/42

10min @ 2k+15sec R24/44

5min @ 2k+9sec

R26/46

-

5min Ring FLR

ETAC

S w/u

-

15x band pull apart + 10x push up + 5x hollow lat pull down

3 rounds

-

M.E. Upper: Z-Press

-

4x8 BP @ 63%

-

4x8 gorilla row

4x15m heavy Sled rope pull

-

5min max rep Z press @ BB 

-

100x 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

GPP

S w/u

-

Warm up

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

3 rounds

-

Superset 1

6-8x Bench Press

(33x1)

90 sec rest

10-12x Pendlay Row

(11x3)

90 sec rest

3 rounds

-

Superset 2

6-8x Alt Piston Floor Press

(2222)

90 sec rest

2-5x 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 Down

ETAC

S w/u

-

400m sled

-

10x 90/60 Row/ski

@ 2k +7

R24/44

-

3x30m BB overhead walk

*each step do 1x OHS

-

6x 30m suitcase + waiters carry 

-

4x 30/30 hollow hold

ETAC

BLOCK C WK4

S W/U

-

400m sled drag 

-

2x10 sqt

2x30m lunge

-

6x3 BB jump sqt

-

M.E. lower:

1RM Zercher sqt 

-

3x3 @ 80%  

-

4x10 hyper

4x10 RDL

-

1k Row @ 2k pace

-

100x leg curl

100x band pull through 

GPP

S w/u

-

Warm up

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

-

Superset 1

6-8x BB Lunge

(2121)

90 sec rest

6-8x G2S

(11x1)

90 sec rest 

-

Superset 2

6-8x Deadlift w/ 3 pauses

90 sec rest

6-8x 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

-

10-1 push up ladder + 15m bear crawl between rungs

-

10min EMOM

3x PP @ 50 % + mini red bands

-

5x BP @ 55% + 25% bands + 5x Ball slam 

5 sets, 1min rest between

-

400m run + 10x dip + 10x DBL KB C&P

4 rounds for time

@ 16/24kg

ETAC

S w/u

-

3x10 bird dog

3x10 hyper

-

7x3 Power clean

*start light and increase weight accordingly 

-

5x  DL off 4” Deficit @ (50% + 25% bands ) + 2x weighted knee jump + 1min AD

3 sets, 2min rest between

-

5x box sqt @ (60% + 25% bands ) + 5x heavy KBS + 1x box jump ladder @ 16/24/28/32”

3 sets, 2min rest between

-

400m 100# med ball carry 

GPP

S w/u

-

Warm up

10x banded hollow hold lat pull down + 5x inchworm w/ push up + 150m ski
2 rounds

-

Superset 1

6-8x Bench Press

(33x1)

90 sec rest

2-5x Pull Up

(2012)

90 sec rest

3 rounds

-

Superset 2

6-8x DB Standing Piston Press

(2020)

90 sec rest

6-8x Chainsaw Row

(20x2)

90 sec rest

3 rounds

-

Accessory

5 min FLR

-

Bands

75x Banded Pull Apart

75x Single arm Banded Tri Push

GPP

S w/u

-

Warm up

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

3 rounds

-

Superset 1

6-8x Front Squat

(13x1)

90 sec rest

6-8x BB RDL

(3030)

90 sec rest

3 rounds

-

Superset 2

6-8x Snatch Grip DL

(3131) 

90 sec rest

6-8x DB Windmill

(2222)

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

-

800m sled drag

-

3x 2500m + 2min rest

start @ 2k + 18 and increase pace by -2/-3sec each interval

Row R:22/24/26

Ski R: R42/44/46 

-

5min Ring FLR

ETAC

S w/u

-

DB complex: 8x of each

FDBR + High Pull + OHP + push up w/single arm row

3 sets, 1min rest 

-

ME Upper: Concentric Close grip Pin Press 1RM 

-

3x1 heavy singles

-

3x12 incline DB BP

3x8 strict pull up

-

3x60/60 Rolling DB press

-

8x 20/10 tabata ski 

GPP

S w/u

-

Warm up

10 min TGU practice

-

Cardio

8x 30/90 row/ski/bike

-

Superset 1

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

3 rds

-

Accessory

2x25 hammer curls

2x25 skullcrushers

-

Bands

3x 60/30 branded tri push

3x 60/30 banded face pull