ETAC

S W/u

-

20x dislocate

-

10min EMOM

2x PP @ 65%

-

5x5 BP @ 50% + 25% bands

-

“Berry Dumbbells”

5min max rep DB press

can only press one arm for 2:30min then switch

*note arm not pressing must be in loaded position and DB is not allowed to rest on anything. 

M @ 25# or more

F @ 15# or more

-

200m sled drag while holding BB overhead 

GPP

S w/u

-

Super Set

3x 250m row/ski

3x5 Ball Slams

3x5 Box Jumps

-

For Time:

30-20-10

Calories + Wall Ball/Thrusters + Calories

5 min rest

-

For Quality

15-12-9

DB Box Step Ups (L+R=1) + DB Push press

*DB Bearcrawl completed after each round

-

10 min Cooldown/Mobility

ETAC

S w/u

-

1x Power clean + hang Clean + FS

every 30sec for 10min

-

10x DL @ 50% + 2min Row @ 2k pace

3 sets, 2min rest between 

-

10x BS @ 50% + 2min ski @ 2k pace 

3 sets, 2min rest

-

5min FLR 

ETAC

S w/u

-

400m sled drag

-

50x TGU + Windmill @ light weight

-

8x 90/60 row/ski

@ 2k + 1/2sec

R30/50

-

16x 30m suitcase carry

*8x each arm

GPP

S w/u

-

Single Arm Kettlebell Complex

6x Snatch + Overhead Carry + 8x Clean & Press + Rack Carry + 10x Farmers Carry + Side Carry

2 rounds each arm

-

Work to Heavy 30m Trap Bar Farmers Carry within 5 sets

-

5x 30m Heavy Trap Bar Farmers Carry

-

6x 30m Sled Push 

*increase weight each set

**Move Load as quickly as possible

-

10x Kettlebell Swings every 30 sec for 5 min @ Heavy KB

-

100x Banded High Pull

100x Banded Hip Bridge

GPP

S w/u

-

20 min TGU Practice

-

15x 30/90

-

5 min FLR

ETAC

S w/u

-

4x5 single arm club pull over

-

5x inch worm + 15m bear crawl + 15m reverse bear crawl

3 sets

-

M.E. Upper: 3RM 2-board BP

-

4x8 OHP

4x8 pull up

-

10x dip + 25x triceps band push down

4 sets, 1min rest 

GPP

S w/u

-

Super Set

3x8 Single arm Kettlebell Snatch

3x60 Plank (during Plank complete 5/10 push ups)

3x30m bear crawl

-

Work to Heavy Bench Press 

Within 6 sets

-

3x3 Bench Press @ 75% of Heavy

3 min rest

-

Super Set 1

3x10 Williams Press

3x10 Barbell Row 

Super Set 2

3x8 Single Arm KB Z-Press 

3x10 Double Kettlebell Clean & Press

-

100x Banded Tri Push Down

100x Banded Face Pull

ETAC

S w/u

-

400m sled drag 

-

2x 4000m + 2min rest

@ 2k + 18

R20/40

-

100x band pull apart

100x face pull 

100x good morning

GPP

S w/u

-

Super Set

3x15 Kettlebell Swing

3x2-5 Pull Up

3x10 Clamshell Side Plank

-

Work to Heavy Deadlift

Within 6 Sets

-

3x2 Deadlift @ 85% of Heavy

3 min rest

-

Super Set 1

3x10 Heel Elevated Goblet Squat

3x4 Box Jump

Super Set 2

3x8 Single Arm Row

3x4 Ground to Shoulder

-

100x Banded Leg Curl

100x Banded Pull Apart

ETAC

BLOCK C WK8

S W/U

-

400m sled drag 

-

4x DBL KB clean + 4x box jump

6 rounds

-

M.E. lower:

2RM Front sqt 

-

FS + BS cluster

2x FS @ 80% + 3x BS @ same weight

3 sets, 3min rest

-

8x RDL @ 50% + 1min rack hold death march 

3 sets, 1min rest

-

4x8 hyper

-

5min static hold @ 2x 16/24kg KB

10x burpee pull up per drop 

ETAC

S W/u

-

20x dislocate

-

10x PP @ 50% + 5x heavy Ball slam + 5x G2S @ 50% BW

3 sets, 2min rest 

-

1min max rep BP @ 50% + 1min rest +

1min max rep burpee + 1min rest + 1min max rep Alt KB snatch @ 16/24kg

Repeat 

-

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

6-8x Bench Press

(33x1)

60 sec rest

2-5x Pull Up

(2012)

60 sec rest

3 rounds

-

Superset 2

6-8x DB Standing Piston Press

(2020)

60 sec rest

6-8x 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

-

DB complex: 6x of each

RDL + BR + Thruster + push up + thruster

3 sets, @ increasing weight

-

5x DL @ (60% + 25% band ) + 10cal AD

5 sets, 90sec rest

-

5x box sqt @ (50% + 25% bands) + 5x heavy KBS + 3x broad jump

5 sets, 90sec rest

-

30-20-10

KB rack hold step up + T2B

-

4x10 hyper

ETAC

S w/u

-

400m sled drag

-

30min row/ski

-15min @ 2k + 16

-10min @ 2k + 13

-5min @ 2k + 9

-

5min ring FLR

GPP

S w/u

-

Warm up

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

3 rounds

-

Superset 1

6-8x Front Squat

(13x1)

60 sec rest

6-8x BB RDL from 2 inch blocks

(3030)

60 sec rest

3 rounds

-

Superset 2

6-8x Snatch Grip DL

(3131) 

60 sec rest

6-8x Heel Elevated 1 ¼ GS 

60 sec rest

3 rounds

-

Accessory

3x30m low bear crawl 

3x250 m row

-

Bands

75x single banded leg curl

75x single banded leg extension

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

3x10 hammer curls

3x10 skullcrushers

-

Bands

3x 60/30 branded tri push

3x 60/30 banded face pull

ETAC

S w/u

-

2x 30/30 PP *rest in OH hold

2x 30/30 Push up / MNT climber

-

M.E. Upper: 3RM close grip FB 3board BP

-

4x8 incline DB BP 

4x8 T bar row

-

12x rolling triceps + max rep banded triceps push down @ black band

4 sets, 1min rest 

-

250m row for time

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)

60 sec rest

60 sec max rep hand release push up

60 sec rest

3 rds

-

Superset 2

6-8x Single Leg RDL

60 sec rest

6-8x Single Arm Clean and Press

60 sec rest

3 rds

-

Accessory

3x 30m reverse sled pull

-

Bands

100x Leg Extension

100x Tri push down

100x face pull

ETAC

S w/u

-

400m sled

-

6x TGU + 1min FLR

5 rounds

-

8x 90/60

@ 2k + 3sec

R28/48

-

100x band pull apart

100x face pull 

100x good morning