GPP

S w/u

-

10x KB Swing

10x Goblet Squat

30m Monster walks

3 rounds

-

Work to Heavy 15m Sled Push + 15m Reverse Sled Pull

(minimum 6 sets maximum 10 sets)

Full Rest

-

5 min Odd Object Carry 

F: 30-50#

M: 70#

-

10x Reverse Hyper

30m bear crawl

3 rounds

-

100x face pull

100x tri push down

100x pull throughs

ETAC

DELOAD

60min recovery walk with 30-50# pack

ETAC

DELOAD

S w/u

-

10-1 push up ladder

-

warm up Push press to 50%

-

10x PP @ 50% 1RM + 2min burpee + 2min rest

3 sets

-

warm up Bench press to 50%

-

10x BP @ 50% + 2min  @ 2k pace + 2min rest

3 sets

-

5 min FLR 

• 10x Burpee per drop penalty 

GPP

S w/u

-

15 min TGU Practice/ Mace/Club practice

-

15x 30/90 Ski/Row/Bike

-

5 min Reverse Plank

*minimal drops*

GPP

S w/u

-

8x Cuban Press

8x Dislocates

5-8x inchworm Push up

3 rounds

-

Warm Up Push Press

FOR TIME:

10x Push Press @ 70% of 1RM

Push Press + 1000m Ski + 15x Push Press @60% + 1000m Ski + 20x Push Press @ 50% + 1000m

Full Rest

-

Super Set:

3x6 Hip Elevated Floor Press

3x 60 sec FLR

3x 60 sec Max Rep Push Up

-

100x banded pull aparts

100x banded tri push down

ETAC

DELOAD

S w/u

-

30min empty sled drag

-

15min foam roll

GPP

S w/u

-

30m Single arm overhead walking Lunges (15m each arm)

30m Gorrila Shuffle 

3x Broad Jump

3 rounds; Rest as needed

-

Warm up Bulgarian Split Squat

Single Leg Super Set:

5x Tempo Bulgarian Split Squat (3030)

10x Single Leg Box Set Up

3 rounds; 2 min rest

-

3x10 RDL

3x8 Spanish Squats

Super Set:

3x8 Heel Elevated Goblet Squat

3x4 Ground to Shoulder

-

5 min bike cooldown @ easy pace

ETAC

DELAOD

S W/U

-

3x10 sqt ( BS, FS, OHS)

*After each set 60m suitcase carry each arm

M @ 24kg

F @ 16kg

-

Work to 1x DL @ 80% 1RM within 5 sets

-

4x10 RDL @ 30% DL 1RM

-

30sec box jump + 1min step + 30sec box jump + 30sec rest

4 sets

-

100x seated band hamstring curl

-

10min conversation pace row/ski/bike

ETAC

S W/u

-

20x dislocate

-

3x5 Man maker 

@ increasing weight

-

2x PP @ (45% + mini red bands) + 2x board jump

8 sets, 1min rest between

-

10x3 Floor Press @ 70%

1min rest between

-

5x man maker + 30m bear hug carry @ 80/100# + 8x T2B

6rounds for time

ETAC

DELOAD

S W/U

-

20x dislocate

-

5x (1-5) pull up ladder

-

work to heavy 2x man maker

-

10-1 man maker ladder

*after each run 30m DB bear crawl 

M @ 2x 30/35# DB

F @ 2x 20/25# DB

-

4x 30/30 

bicycle situp /FLR

GPP

S w/u

-

6 min EMOM

10x KB Swing + 5x Headcutter

-

10x Trap Bar Dead Lift + 1 min Row + 2 min rest

3 rounds

-

5x man maker + 1 min Ski + 2 min rest

3 rounds

-

30m Farmers Carry

6 rounds

-

Cool Down

ETAC

S w/u

-

1x Power clean + hang Clean + FS

every 30sec for 10min

-

5x Sumo DL @ (50% + 25% bands) + 8x heavy KBS + 30sec row sprint

3 sets, 2min rest between 

-

5x Box sqt  @ (55% +25% bands) + 5x box jump + 30sec ski sprint

3 sets, 2min rest

-

8min AMRAP

1x Pull up + 30m bear crawl

*+1x pull up each round

GPP

S w/u

-

Keep Kettlebell moving for 10 min

-

Single Arm KB Complex:

15 min to W2H Single Rep

Swing + Snatch + Clean & Press + Windmill + Overhead Reverse Lunge

-

(10-1) Ladder Wallball/Thruster

*10 cal after each rung

-

15m sled drag + 15m Reverse Sled Drag

6 rounds

*increasing weight

-

100x Banded Pull Apart

100x Banded Leg Curl

ETAC

S w/u

-

400m sled drag

-

AMRAP 12

10x Alt Kb snatch + 6x box jump + 4x T2B

-

10x 30/90 Row

*during rest 3x burpee box jump

-

6x 30m farmers carry

GPP

S w/u

-

15 min TGU/KB/Mace Practice

-

15x 60/60

-

30x Knees to Chest

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 PP

-

4x8 floor press

4x8 DB pull over

-

10x dip + 25x williams press

4 sets, 1min rest 

ETAC

S w/u

-

400m sled drag 

-

60min ruck for max distance @ 50# pack

*every 10min you must drop pack and complete 50x sqt + 10x burpee 

GPP

S w/u

-

2x(5-1) Pull Up Ladder

*5-10x push up every rung

-

Work to Heavy Bench Press 

Within 5 sets

-

3x1 Bench Press @ 90% of Heavy

3 min rest

-

Super Set 1

3x10 Williams Press

3x10 Single Arm DB Row 

Super Set 2

3x8 Single Arm KB Z-Press 

3x10 Double Kettlebell Clean & Press

-

100x Banded Tri Push Down

100x Banded Face Pull

GPP

S w/u

-

Super Set

3x10 Goblet Squat

3x4 Box Jump

3x30m Monster Walks

-

Work to Heavy Back Squat

Within 5 Sets

-

3x2 Back Squat @ 85% of Heavy

3 min rest

-

Super Set 1

3x10 RDL

3x3 Lateral Jump

Super Set 2

3x8 Heel Elevated Goblet Squat

3x4 Ground to Shoulder

-

100x Banded Leg Curl

100x Banded Pull Apart

ETAC

BLOCK C WK9

S W/U

-

400m sled drag 

-

4x DBL KB clean + 4x box jump

6 rounds

-

M.E. lower:

3RM TRAP BAR DL 

-

4x8 RDL

4x8 Hyper

-

3sets max distance farmers carry @ body weight

-

4x1min leg curl