ETAC

S w/u

-

5min IWB draw practice

-

800m sled drag @ 1x45# plate

-

6x 500m + 2min rest

Start @ 2k pace and increase each round

-

5min FLR

*20x burpee penalty per drop

-

100x face pull

100x triceps push down

GPP

S w/u

-

8x KBS

6x Bird Dog Row

4x Box Jump from seated position

3 rounds

-

W2H Sumo box Squat

-

3x3 @ ~80%

3 min rest

-

3x10 RDL

3x10 Single Arm Row

3x10 Good Morning

-

2x 30/30 Max rep air squat + rest in the hole

1 min rest

2x 30/30 Max rep Air Squats + full rest

-

5 min easy pace bike

ETAC

BLOCK A WK3

S W/U

-

15x sqt + 10x KBS + 10cal

3 rounds

-

ME lower:

Deadlift 

-

3x3 @ 80%

-

4x10 bulgarian split sqt @ BB in front rack position 

4x10 BB hip bridge

-

4x30/30 snatch grip high pull 

-

6x30m sled sprint 

ful rest between

-

3x 60/60 leg curl

ETAC

S W/U

-

DB complex: 6x of each

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

3 sets, 1-2min rest between

-

5x5 BP @ 55% + 25% bands

1min rest between

-

For time

 100x wall ball 20# +

100x ball slam @ 20# +

100x push up

HYBRID

S W/U

-

30m bear crawl + 5x DBL KB Clean + 5x KB PP + 10x push up

4 sets

-

warm up PP to 70%

-

7x3 @ 70% 90sec rest between *focus is speed

-

5x (5-1) pull up ladder

-

3x 60/60 rolling triceps

GPP

S w/u

-

30m Reverse Sled

10x KB Swing

5x inchworm w/ push up

3 rounds

-

30 min Max Cal Row/Ski/Bike

*every 3 min 5x burpees + 30 sec plank

-

3x 60/60 banded Tri Push Down

ETAC

S w/u

-

BB complex: 4x of each

DL + HC + front rack lunge

4 sets @ increasing weight

-

5x5 BS @ 55% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

“Jones Crawl”

10x DL @ 115% BW + 25x box jump

3rds for time

HYBRID

FYF

GPP

S w/u 

-

15x Kettlebell Swing

10x Single Leg Step Ups

5x inchworm w/ push up

3 rounds

-

Work up to Heavy 15m Farmers Carry

-

2x (5-1) Pull up Ladder 

*Bearcrawl 15m Forward and 15m Reverse

-

100x Banded Leg Extension

100x Banded Leg Curl

100x Banded Tri Push Down

100x Banded Face Pull

-

5m odd object carry

ETAC

S w/u

-

15min TGU practice @ 10-20#

-

10x 90/60 Row/ski

@ 2k + 5/6sec

*DURING REST 3x IWB draw with 3-4 rounds on target

-

5min FLR

HYBRID

S w/u

-

2x yoke stand up + 30m yoke carry + 2x G2S

5 rounds

-

EMOM 10

2x BS @ (50%+25% bands)

-

5x5 Deadlift @ 70%

2min rest between

-

10x hyper + 25x band hip bridges

4 sets

-

100x leg curl

HYBRID

10MIN TGU PRACTICE

-

EVERY 10MIN FOR 40MIN:

500M/450 ROW + 1000M/900M BIKE + 500M/450M SKI

GPP

S w/u

-

15 min TGU Practice (Mace/Club/KB Practice)

-

For Time:

1000m Row/Ski + 2 min rest

-

10x 30/90 Row/Ski/Bike

-

30m OHC + Rack Carry + Farmer Carry

4 rounds

*increasing weight each round

ETAC

BLOCK A WK2

S w/u

-

10x push up + 10x band pull apart

3 rds

-

ME Upper: incline Bench press

-

3x3 Floor press @ 85% of above weight

-

12x seated DB OHP +

20x band pull apart 

5 sets

-

100x triceps pull down

100x push up

ETAC

S w/u

-

3x 2000m Row/ski + 3min rest

1. @ 2k +18

2. @ 2k + 15

3. @ 2k + 12

-

3x sets max rep pull up

Full rest between

-

100x Banded upright row

-

800m light sled drag @ 1x45# plate

GPP

S w/u

-

(10-2) Evens only

Chainsaw Row

Inchworm w/ push up

*increase weight on Chainsaw Row

-

W2H Bench Press

-

3x Bench Press @ 70% + 1x Med Ball Chest Toss

4 rounds; 2 min rest

-
Super Set 

3x12 DB Pull Over

3x8 Dips

-

Berry Dumbbells

5 min AMRAP

Single arm DB Bench Press

*only one arm presses for 2.5 min while other arm is in top position

-

100x Banded Tri Push Down

100x Banded Face Pull

HYBRID

S w/u

-

10x push up + 10x Bulgarian bag spin + 150m ski

4 rds

-

warm up BP

-

4x4 BP @ 80-85%

3-4min rest between

-

8x incline DP press + 10x dip

4 sets, 90sec rest

-

5min AMRAP

10x B-bag spin + 6x single arm devils press @25/40#

HYBRID

S W/U

-

30m sled drag + 3 G2S @ 100# + 8x KB Snatch

6 sets

-

Warm up DL off blocks

-

2x DL off blocks @ 85% every 2min for 8 rounds

-

4x8 elevated Bulgarian split sqt

4x8 BB RDL

-

8x heavy Goblet sqt + 25x quad extension

4 sets

-

4x 30/30 hollow hold

GPP

S w/u

-

10x Banded Lat hold RDL

8x Heel elevated GS

3 rds

-

W2H Front Squat

-

8 min EMOM

2x Front Squat @ 70% + 2x box jump

-

Super Set

3x8 Bulgarian Split Squat

3x6 heavy RDL

-

30m Overhead Carry

*every step 1x Overhead Squat

2 rounds

**increase weight each round if able

-

100x Laying on Bench Banded Leg Curl

ETAC

S W/U

-

400m sled drag 

-

1x DL + 1x HC + 1x FS

Every 30sec for 10min

-

ME lower:

Sumo stance box sqt

-

3x3 @ 85% of above weight

-

3x10 Bulgarian split sqt @ BB in front rack position

3x12 BB RDL @ 30-50% 

3x10 hyper

-

6x30m all out sled sprint @ increasing weight