ETAC

S w/u

-

2x (1x power clean + 1x hang clean)

every 30 sec for 10 min

-

5x5 Banded Back Squat @ 50% + 30% bands

1 min rest

-

3x15 Banded Trap Bar Deadlift @ 30% + 25% bands

2 min rest

-

3x6 Bulgarian Split Squat

3x12 BB RDL

-

30x G2S for Time

M: 100#

F: 70#

-

100x Banded Leg Extension

GPP

S w/u

-

10 min Mace/KB/Club Practice

-

30 min EMOM

Odd min: 5x Weighted Kang Squats + Push Press

Even min: 5x Burpees 

-

2x60/60 sec Max rep Tri Push Down

*Rest in bottom hold

1 min rest

2x60/60 sec max rep banded pulled apart

*rest at ease

ETAC

S w/u

-

15 min TGU practice or Quality KB practice

-

10x 60/90 Row/ski

@ 2k + 1-3sec

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

-

5 min Ring FLR

*Minimal drops

GPP

S w/u

-

BB Complex: 6x of each movement

RDL + Bent Row + Clean + Front Squat + Back Squat

3 rounds; rest as needed between complex

-

10x Tempo Bulgarian Split Squat

90 sec rest

10x Single Arm Supported Tempo Row

90 sec rest

3 rounds

(Left Leg +  Right Arm)

(Right Leg + Left Arm)

-

10x Deck Squat

90 sec rest

10x Hanging High Pull

90 sec rest

-

21-15-9

Cal + Jump Squats

-

5 min Foam Roll/Stretching

GPP

S w/u

-

15 min TGU Practice

(Or other Mace/KB/Club Practice)

-

12x 30/90 Row/Ski/ Bike

*During Rest 15m Suitcase Carry

-

1 min FLR/Plank

1 min Max Rep Hammer Curls

-

5 min Foam Roll/Stretching

ETAC

S w/u

-

DB Complex: 6x of each

FDBR + LDBR + Rev Fly + Push up w/ row

3 rds

-

M.E. Football Bar Bench Press

(Neutral Grip)

-

3x3 Football Bar Bench Press

(Close grip if fail on Lock Out)

(Wide grip if fail off Chest)

-

3x 60/60 Max Rep Hand Release Push Up

2 min rest

3x 60/60 Max Cal Ski

2 min rest

3x 60/60 Max Rep Hand Release Push Up

-

150x Banded Tri Push Down

150x Banded Face Pull

ETAC

S w/u

-

5 min IWB Draw Practice

-

50x TGU

Focus on Form

-

3x (5-1) Pull Up Ladder

-

4x 750m Row/Ski/Run + equal rest

(if you complete the 750m Row in 3min then take 3 min rest)

@ 2k+5

GPP

S w/u

-

10x KBS

10x FDBR w/ Pause

10x LDBR w/ Pause

10x Rev Fly w/ pause

2 - 3 rounds

-

10x Tempo DBL DB Piston Bench Press

90 sec rest

10x Tempo Trap Bar Deadlift w/ pause at knee

90 sec rest

3 rounds;

-

10x B-stance RDL

90 sec rest

10x Single Arm Standing Overhead Press

90 sec rest

3 rounds;

(Left Leg +  Right Arm)

(Right Leg + Left Arm)

-

5 min Reverse Plank

(minimal Drops)

-

100x  Banded Pull Through

100x Banded Tri Push Down

GPP

S w/u

-

10x Banded Dislocates 

10x Banded Pull Apart

10x Scap Push Up

2 -3 rounds

-

2x (5-1) Pull Up Ladder 

*last rep is Tempo Rep w/ 5 sec hold at top + 5 sec lower

*between each Rung complete 10x Tempo Squat (3333)

(Rest as needed)

-

10x Tempo Dbl KB/DB Piston Row (2222) (Light!)

90 sec rest

10x Reverse BB Lunge

(L+R=1)

90 sec rest

5 rounds

-

3x 30/30 Max Cal Bike

+ 60 sec Rest

3x 30/30 Max Cal Ski

-

5 min Foam Roll/Stretching

ETAC

S w/u

-

BB Complex: 6x of each movement

RDL + Bent Row + Hang Clean + Front Squat + Back Squat

3 rds

-

M.E. Sumo Deadlift

(if you primarily lift Sumo then do Conventional instead)

-

3x3 Sumo DL @ 80%

-

3x10 Single Leg Reverse Hyper

3x10 Bulgarian Split Squat

-

6 min AMRAP

+1x G2S + 15m Med ball Carry

M:100#

F: 70#

-

100x Leg Extensions

ETAC

S W/U

-

10-1 push up ladder

After each rung 3-5x pull up

-

10x3 PP @ 65%

1min rest between

-

3x15 BP @ 50%

(5x reps close, wide, comp grip)

2min rest between

-

10x burpee + 400m run

4 rounds for time

-

100x banded triceps extension

100x band pull apart

-

5x 30/30 hollow hold

GPP

S w/u

-

30m Sled Drag (15m forward + 15m Reverse)

15m Single Arm Overhead Walking Lunge

4x Lateral Box Jump

3 rds

-

ME Squat

-

10 min AMRAP for Max Volume

*Pick your Poison:

90%/80%/70%

-

3x10 B-Stance RDL

3x1 min Death March

-

100x Leg Curl

ETAC

S w/u

-

10min EMOM:

2x Power clean + 4x Hang clean

-

5x5 BS @ 55% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 1x broad jump

-

500m Row/ski (or 400m Run) + 15x box jump + 10x KBS

6 rounds for time

GPP

S w/u

-

10x banded hollow hold lat pull down

5x inchworm w/ push up

8x DBL KB Clean & Press

3 rounds

-

ME Bench Press

-

3x1 @ 85-90% BP

-

3x10 Z-Press

3x5-8 Dips

3x10 Gorilla Row

-

10x DB Snatch every 30 sec for 5 min

Even Rounds: Right

Odd Rounds: Left

-

100x banded tri push down

100x banded face pull

ETAC

S w/u

-

3x3 knee jump

3x8 heavy KBS

-

8x5 Power clean @ 50%

2min rest between

-

Row/ski/run/bike

6x 30/30

4min rest

6x 30/30

4min rest

6x 30/30

*during 4min rest practice IWB draw

GPP

S w/u

-

15 min TGU/Mace/Club Practice

-

5x Box Jump Burpess + 15m Sled Push Sprints @ heavy

6 rounds; Full Rest

-

10 min Easy Pace Row/Ski @ 2k+20

-

5 min Foam Roll/Mobility

ETAC

S w/u

-

10x push up + 10x band pull apart

3 rds

-

M.E. Upper: incline BP

-

3x1 @ 85% of above weight

-

10x OHP @ 2x 30# DB or more +

10x banded tricep extension +

10x band pull apart

10rds

-

2X 30/30 bamboo bar PP *rest in overhead hold

_

5x5 weighted pull up 

GPP

S w/u

-

8x Bird Dog Row

10x Goblet Squat with pause

4x Box Jump

3 rds

-

W2H 15m Trap Bar Farmers Carry within 5 sets

6x15m @ Heavy

3 min rest

-

10x Reverse Hyper

1 min Death March

3 rds

-

100x banded bent row

100x leg extention

ETAC

S w/u

-

15min quality reps

Single arm KB complex:

1x Snatch + 1x C&P + windmill

*start light and work to heavy with focus on technique 

-

3 mile run

GPP

S w/u

-

(10-2) Evens only High Pull Ladder

+

(2-10) Evens only Box Jump Ladder

-

4x Heavy Goblet Squat

60 sec Standing Goblet Hold

60 sec max Cal Echo Bike

3 rounds; 2 min rest

*5 min rest

3x Heavy Single Arm Rows (each)

60 sec FLR

30 sec Max Cal Ski

3 rounds; 2 min rest

*5 min rest

10 min EMOM

4x Man Makers

-

100x Banded Tri Push Down

100x Seated Leg Curl