GPP

S w/u

-

Warm up

10x kang sqt + 2-5x pull up

3 rds

-

Superset 1

6-8x BSS (each leg)

(3131)

60 sec rest

6-8x Body/Ring Row

(3113)

60 sec rest

3rds

-

Superset 2

6-8x Overhead Sqt w/ pause

(13x1)

60 sec rest

6-8x Gorilla Row

(3030)

60 sec rest

3 rds

-

Accessory

150m sprint + 3x broad jump + 1 min rest

3 rounds

-

Bands

100x seated leg cur

ETAC

BLOCK C WK7

S W/U

-

400m sled drag 

-

4x DBL KB clean + 4x box jump

6 rounds

-

M.E. lower:

SSB  

-

3x 60/60 max rep SSB @ 50% 1RM 

-

8x RDL @ 50% + 1min max rep banded leg curl

3 sets, 1min rest

-

4x8 hyper

-

3x1min farmers carry death march

ETAC

S W/u

-

20x dislocate

-

10x PP @ 50% + 5x reverse band explosive push up + 5x heavy ball slam

3 sets, 2min rest 

-

100x man maker for time

M @ 30# DBs

F @ 20# DBs

-

100x triceps push down

100x band pull apart

ETAC

S w/u

-

DBL KB complex:

6x of each

clean + rack sqt + PP + 30m front rack carry

3 sets, 1min rest

-

5x DL @ (50% + 30% band ) + 30sec row sprint

5 sets, 90sec rest 

-

5x box sqt @ (50% + 30% bands) + 30sec ski sprint

5 sets, 90sec rest

-

10-1 deck sqt ladder + 10cal AD

-

4x10 hyper

ETAC

S w/u

-

400m sled drag

-

5x 1500m + 3min rest

start @ 2k + 18sec and -3sec each interval

Row: 22/24/26/28/30

Ski:

42/44/46/48/50

-

5min ring FLR

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

-

10min light weight TGU practice

-

M.E. Upper: Axel bar PP

-

4x6 DB BP

-

4x12 rolling triceps

4x30 banded triceps push downs

-

2x 100m thumbs down Y-raise sled pull 

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)

60 sec rest

10-12x Pendlay Row

(11x3)

60 sec rest

3 rounds

-

Superset 2

10-12x Alt Piston Floor Press

(2222)

60 sec rest

2-5x Pull up w/ 3 sec lower

60 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

-

1min of each

1. round the world

2. figure 8

3. alt snatch 

4. box step up

3 full rounds without setting Kb down

M @ 24kg

F @ 16kg 

-

6x 500m + 2min rests

@ 2k pace

-

100x of each:

triceps push down

band pull apart

face pull

GPP

S w/u

-

Warm up

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

2 rds

-

Superset 1

10-12x BB Lunge

(2121)

60 sec rest

10-12x G2S

(11x1)

60 sec rest 

3 rds

-

Superset 2

10-12x Deadlift w/ 3 pauses

60 sec rest

10-12x Goblet Squats

(2210)

60 sec rest

3 rds

-

Accessory

3x10 RDL

3x10 Spanish Squats

3x10 KBS @ heavy

-

Bands

100x leg curl

ETAC

BLOCK C WK6

S W/U

-

400m sled drag 

-

30m lunge + 10x KBS + 5x box jump

3 rounds

-

M.E. lower:

Sumo DL off 4” blocks 

-

4x12 FS @ 50%

-

4x12 hyper 

4x50 band pull through

-

20cal BikeERG + 20x split jump + 10x KBS

@ 24/32kg

2 rounds for time 

ETAC

S W/u

-

SA KB complex: 10x swing + 8x snatch + 6x C&P + 4x Windmill + 2x TGU

2 sets each arm

-

10-1 PP ladder @ 50% + 100m ski sprint 

1min rest between rungs

-

10-1 Man maker ladder + 5x T2B

-

100x triceps push down

100x band pull apart

GPP

S w/u

-

Warm up

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

2 rounds

-

Superset 1

10-12x Bench Press

(33x1)

60 sec rest

2-5x Pull Up

(3012)

60 sec rest

3 rounds

-

Superset 2

10-12x DB Standing Piston Press

(2020)

60 sec rest

10-12x Chainsaw Row

(20x2)

60 sec rest

3 rounds

-

Accessory

5 min FLR

-

Bands

75x Banded Pull Apart

75x Single arm Banded Tri Push

ETAC

S w/u

-

DBL KB complex:

6x of each

clean + rack sqt + PP + 30m front rack carry

3 sets, 1min rest

-

5x DL @ 50% + 35% band

1min rest

-

5x box sqt @ 50% + 25% bands

1min rest

-

20cal AD + 15m bear crawl + 

10-1 box jump ladder

-

4x10 hyper

ETAC

S w/u

-

10x 90/60 Row/ski

@ 2k + 5sec

Row R26

Ski R46

-

30min light sled drag

-

4x 30/30 hollow hold

GPP

S w/u

-

Warm up

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

3 rounds

-

Superset 1

10-12x Front Squat

(13x1)

60 sec rest

10-12x BB RDL

(3030)

60 sec rest

3 rounds

-

Superset 2

10-12x Snatch Grip DL

(3131) 

60 sec rest

10-12x DB Windmill

(2222)

60 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

-

15x band pull apart + 10x push up + 5x hollow lat pull down + 3x box jump

3 rounds

-

M.E. Upper: incline BP

-

4x8 DB BP

-

4x12 rolling triceps

4x30 banded triceps push downs

-

100m thumbs down Y-raise sled pull 

-

5min Ring FLR 

GPP

S w/u

-

Warm up

Alt DB Complex: 6x of each movement

FDBR + Hammer Curl + LDBR + High Pull + Rev Fly

3 rounds

-

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

-

Bands

2x 30/30 branded tri push (rest in bottom position)

2x 30/30 banded high pull (rest in top position)

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)

60 sec rest

6-8x Chaturanga

(22x1)

60 sec rest

3 rds

-

Superset 2

10-12x Single Leg RDL

60 sec rest

10-12x Alt Piston Z Press

(2020)

60 sec rest

3 rds

-

Accessory

2x20 Hip Bridge

2x10 Earthquake Push Up

-

Bands

100x Leg Extension

100x Tri push down

ETAC

S w/u

-

400m sled

-

4x 2000m + 3min rest

1.@ 2k + 17sec 

2.@ 2k +15sec

3.@ 2k+ 12sec

4.@ 2k +10sec

Row R22/24/26/28

Ski R42/44/46/48

-

100x of each:

triceps push down

band pull apart

face pull

seated leg curl