HYBRID

S W/U

-

10X MACE 360 +

150M SKI +

30M SLED DRAG

4 ROUNDS

-

WARM UP PP TO 70%

EMOM 8

2X PP @ 70%

-

3X60/60 BAMBOO BAR BENCH PRESS

-

10-8-6-4-2

DBL KB CLEAN (16/23KG)+ 15M KB BEAR CRAWL

ETAC

BLOCK A WK1

S W/U

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

5x5 BP @ 50% + 25% bands

1min rest between

-

10x DB push press + 5x ball slam + 10cal any machine

5 sets, 2min rest between

-

20x band pull apart + 20x triceps extension

5 rounds

-

5x burpee every 30sec for 10min

GPP

S w/u

-

Single Arm KB Complex

6x Snatch + Overhead Carry + 6x clean + side carry

2 rounds each arm

-

5x @ heavy Trap Bar Deadlift

4x Box Jump

30 sec Sprint Row/Ski

3 rounds; 2 min rest

-

10x Alt Single Arm Devils Press

30 sec Sprint Row/Ski

3 rounds; 2 min rest

-

15m Sled Push + 15m Reverse Sled Drag

6 rounds; rest as needed

increase weight each round.

HYBRID

FYF

ETAC

S w/u

-

10x sqt + 5x GS + 5x RDL + 10x KBS

2rds

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

100x unbroken Lunge W/Bulgarian bag (50x each leg)

-

100x KBS @ 16/23kg unbroken

-

4x 30m heavy farmers carry

GPP

S w/u

-

6 min EMOM

10x Headcutter

-

Warm up Thruster

E3MOM

10x Thrusters

-

3x10 Reverse Hyper

-

100x Banded Pull Apart

100x Banded High Pull

ETAC

S w/u

-

30min Row/ski

@ 2K +18/20sec

-

5x5 strict pull up

*do weighted if able

HYBRID

S w/u

-

10min quality movement

30m sled drag + 10x KB movement

-

EMOM 10

3x DL @ 50% +25% bands

-

5x5 box sqt @ 70%

2min rest between

-

5min max sand bag get up

-

4x12 hyper

GPP

S w/u

-

15 min TGU Practice/ Mace/Club practice

-

15x90/30 Row/Ski/Bike

-

Mobility/Stretching

HYBRID

S W/U

-

10MIN TGU PRACTICE

-

40-minute AMRAP: 10-20-30-40-50-40-30... (repeating)
- Calorie Ski

- Calorie Bike

- Calorie Row

ETAC

BLOCK A WK1

S w/u

-

10x push up + 10x band pull apart

3 rds

-

ME Upper:

dead stop Bench press

-

3x3 Floor press @ 85% of above weight

-

10x seated DB OHP + 20x band pull apart + 10x dip/bench dips

5rds

-

3sets push up to failure

Full rest between

HYBRID

S w/u

-

2x 30/30 bamboo bar push press

-

10x push up + 10x Bulgarian bag spin

3 rds

-

warm up BP

-

EMOM 10

1x BP @ 80-85%

-

3x8 DB chain saw row

3x8 weighted dip

-

10-8-6-4-2

Devils press ladder @ 2x 25# DB + 150m ski

GPP

S w/u

-

2x(5-1) Pull Up Ladder

*5-10x push up every rung

-

Work to Heavy Bench Press 

Within 5 sets

-

3x3 Bench Press @ 75-80% of Heavy

3 min rest

-

Super Set 

3x10 Williams Press

3x10 Single Arm DB Row 

3x8 Single Arm KB Z-Press 

-

100x Banded Tri Push Down

100x Banded Face Pull

ETAC

BLOCK A WK1

S w/u

-

10x 90/60 Row/ski

@ 2k + 7/8sec

*DURING REST 3x3 SIRT pistol fire @ 10m or dry fire exercise

-

5x20 Hyper @ 25% BS 1RM

5x10 BB bent row

5x5 strict T2B

HYBRID

S w/u

-

1x power clean + 1x FS + 1x hang clean

every 30sec for 5min

-

warm up BS to 80-90%

-

2x BS @ 80% every 2min for 8 rounds

-

3x12 DB Bulgarian split sqt

3x12 BB bent over row

-

5min AMRAP

10cal Echo bike + 5x ball slam + 10x hammer slam @ 10# mace

ETAC

BLOCK A WK 1

S W/U

-

1x DL + 1x HC + 1x FS

Every 30sec for 10min

@ 95-135#

-

ME lower:

SBB 

-

3x2 @ 85% of above weight

-

10x heavy BB RDL + 20x DB lunge 

5rds

-

6x 30m trap bar heavy farmers carry

GPP

S w/u

-

Super Set

3x15 Kettlebell Swing

3x10 Hollow Hold Lat Pull Down

3x4 Box Jump 

-

W2H Deadlift within 5 sets

-

3x1 DL @ 90%

3 min rest

-

Super Set

3x10 Bulgarian Split Squat

3x10 B-Stance RDL

-

100x Banded Leg Curl

100x Banded Pull Apart

ETAC

S w/u

-

10-2 (evens only) DB Push Press + Push up ladder

*15m bear crawl + 15m reverse bear crawl after each rung

-

8x3 Strict Press @50%

1 min rest

-

8x3 Floor Press @ 50% of 1RM BP

1 min rest

-

3x10 Hammer Curl

3x10 Overhead Tricep Extension

3x2-5 Pull Up

-

2x 30/30 DP Push Press

*rest in overhead hold

1 min rest

2x 30/30 DB Push Press

*rest with DB on shoulder

ETAC

S w/u

-

10x sqt @ BB +

10x Goodmorning @ BB + 

10x KBS 

4 sets

-

8x3 Back sqt  @ 50% 

1min rest between

-

8x3 DL @ 50% 

1min rest

-

2000m Row for time

-

10min foam roll 

GPP

S w/u

-

5x Ground to Shoulder + 30m bear hug carry

3 rounds

-
Warm Up Deadlift to 65-70%

EMOM 8 min

2x DL @ 65-70% + 1x Broad Jump

-

Warm Up Back Squat to 65-70%

EMOM 8 min

2x Back Squat @ 65-70% + 1x Box Jump

-

Full Rest

150m Row/Ski for time 

Or 300m bike

Or 11/15 cal Echo Bike