ETAC

BLOCK A WK5

S W/U

-

BB complex: 4x of each

DL + HC + front rack lunge

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M.E. lower:

Box Sqt

-

3x1 @ 85% of above weight full rest between

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 10x BB box step up + 10x heavy KBS + 10cal any machine + 1min rest

5rds

-

3x max distance farmers carry @ body weight 

Full rest between

ETAC

S W/U

-

DB complex: 6x of each

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

3 sets, 1-2min rest between

-

12x3 PP @60%

1min rest between

-

25x banded triceps pull down + 25x band pull apart

4sets, rest as needed between

-

21-15-9

Burpee + KBS @ 23/32kg

GPP

S w/u

-

Single Arm KB Complex:

6x (1x Snatch + 1x Clean & Press + 1x Push Press)

*10x Mace 360 after each set of 6 reps of the complex

6 rounds; 3 rounds each arm

**increase weight each round

-

Work to Heavy Bench Press

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3x1 Bench Press @ 90%

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3x10 DB Pull Over
3x10 Dip/Bench Dip

-

3x1 min weighted sit up

1 min rest

-

1 min Max Cal Echo Bike

ETAC

S w/u

-

1x Power clean + Hang clean + Push press

Every 30sec for 10min

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5x5 BS @ 50% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

200x lunge holding BB overhead

Rest as needed

-

6x heavy 30m farmers carry

Full rest between

GPP

S w/u

-

BB Complex: 

Every 30 seconds for 10 mins 

1x DL + 1x HC + 1x FS

_ 

W2H Box Squat in 5-6 rounds

3X3 BS @ 80% 

2-3 min rest 

_ 

3x12 RDL

3x12 Spanish Squats

3x12 reverse hyper

-

100x banded pull apart

ETAC

S w/u

-

10k Row/ski/bike @ 2k + 20

-

5min FLR

GPP

S w/u

-

15 min TGU/KB/Mace Practice

-

15x 3/90 Row/Ski/Bike

-

6x 30m Banded Suitcase Carry

ETAC

S w/u

-

10x push up + 10x band pull apart

3-5 rds

-

ME Upper: seated back supported OHP

-

3x1 @ 85% of above weight

-

1min max rep DB bench press 

F @ 25# Dbs or more

M @ 40# DBs of more

*any rest during work period DB must be held in locked out position

3 sets, 1min rest between

-

2x50 williams press

2x50 triceps push down 

GPP

S w/u

-

8x Cuban Press

8x banded pull apart

5x inchworm Push up

3 rounds

-

FOR TIME:

(10-1) Bench Press Ladder

*100m Row after every Rung

-

(1-10) DB Push Press Ladder

*100m Ski after every rung

-

Super Set:

3x6 Hip Elevated Floor Press

3x 60 sec FLR

-

100x banded pull aparts

100x banded tri push down

ETAC

S w/u

-

50x TGU @ 10-20#

Done slow and controlled

-

3x (5-1) pull up ladder

-

5k Row/ski for time @ R22

GPP

S w/u

-

8x Bird Dog Row

10x Goblet Squat with pause

4x Box Jump

3 rds

-

W2H Trap Bar DL

3x3 @ 80%

3 min rest

-

10x Reverse Hyper

1 min Death March

15m Lateral Monster Walks

3 rds

-

100x banded bent row

100x leg extention

ETAC

Block A WK4

S W/U

-

15x sqt + 10x KBS + 10cal Assault bike

3 rounds

-

ME lower

Banded back sqt @ mini red bands

-

3x1 @ 85% of above weight full rest between

-

4x12 BB RDL

4x12 T-Bar Row

-

10x KBS @ 23/32kg + 10sec rest

10 rounds

ETAC

S W/U

-

10-1 Ladder

Push up + ball slam + KB halo

-

5x5 BP @ 60% + 25% bands

1min rest between

-

25x banded triceps pull down + 25x band pull apart

4sets, rest as needed between

-

5x burpee + 60m suitcase carry (change hands @ 30m) + 200m run

4 rounds for time

GPP

S w/u

-

DBL KB/DB complex: 5x of each

RDL + Snatch + Clean & Press + inchworm (w/o weight)

3 sets, 1-2min rest

-

10-1 DB ladder

BR + HC + PP + Push up w/Row + 30m Sled Drag (15m forwards + 15m backwards)

-

4x 30/30 V-hold

-

100x face pull

100x Tri Push Down

ETAC

S w/u

-

10min EMOM

1x PC + HC + FS

or

1x SN + HSN + OHS

-

5x5 BS @ 60% + 25% bands

1min rest between

-

5x5 DL @ 60% + 25% bands

1min rest between

-

4x8 controlled hyper

*increase weight each round

-

10x 30/30 row/ski/bike/run

for max total meters/cal

GPP

S w/u

-

Keep KB moving for 10 min.

-

DBL KB Complex:

10-8-6-4-2

Heavy KB Clean

30m Heavy DB Bear Crawl

-

10x Bulgarian Split Squat + 10 sec hold at bottom + 10x Bulgarian Split Squat

3 rounds;

-

15m sled Rope pull

6 rounds

ETAC

S w/u

-

5x 1500m Row/ski

Start @ 2k +17/18sec 

Increase pace by -2/-3sec per interval

-

4x30m heavy farmers carry

GPP

S w/u

-

15 min TGU/KB/Mace Practice

-

15x 60/60 Row/Ski/Bike

-

6x 30m Banded Suitcase Carry

ETAC

S w/u

-

10x push up + 10x band pull apart + 10x BHN Snatch PP

3 rds

-

ME Upper: BHN SNPP

-

3x1 @ 85% of above weight w/5sec overhead hold

-

10x seated DB OHP +

20x band pull apart 

5 sets

-

100x dip

Max reps per set, full rest between until total number completed

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

3x10 Williams Press

3x10 Single Arm DB Row 

-

Bamboo Bar Complex

5x Overhead Press + 30 sec static hold + 5x Overhead Press

-

100x Banded Tri Push Down

100x Banded Face Pull