GPP

S w/u

-

20x Dislocates + Pull Apart

-

DB Complex: 6x of each

RDL + Clean & Press + Push up w/ row

3 rounds

-

Warm up to Heavy Sumo Deadlift

5x3-5 Heavy SUmo Deadlift

-

3x10 Heavy Bamboo Bar Bench Press 

* after each set 30m Overhead KB Carry

-

100x Banded Row to Chest

100x Banded Tri Push Down

100x Banded Pull Throughs

GPP

S w/u

-

10 min KB/Mace/Club Practice

-

100x TGU

ETAC

S w/u

-

3/5x pull up + 10x push up + 15x band pull apart + 15x band triceps push down

4 rounds

-

M.E. Upper: 

3-board BP w/red bands

-

4x12 BP @ 50%

(6x weak grip + 6x comp grip)

-

10x dip + 5x pull up

5 rounds

-

10x gorilla row +

30m DB bear crawl + 250m ski + 2min rest

3 rounds

GPP

S w/u

-

2x (5-1) Pull Up Ladder

*5x Push up after each rung

-

10x Push Press + 2 min Max Rep Burpees + 2 min rest

3 rounds

-

10x Bench Press +  2 min Max Meter Bear Crawl + 2 min rest

3 rounds

-

5x 30/30 Hollow Hold

ETAC

S w/u

-

400m sled drag

-

Keep a KB moving for 10min

-

15x 30/90 Row/ski/bike

Row/ski @ 2k -5

*during rest 10x push up

-

10-1 T2B ladder

*after each set 30m suitcase carry

GPP

S w/u

-

4x box jump

5x Single Arm KB Deadlift

10x KBS

-

W2H double Back Squat with 3 ct pause

-

3x2 heavy back Squat with 3ct pause

-

B-Stance RDL

BB Hip Thrusts

-

30m Reverse Sled Drag

3 rounds

ETAC

Block B 23.1 WK 1

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

10x KBS + 5x Box jump 

4 rounds

-

M.E. lower:

Back squat

-

12x belt sqt @ 50% BS 1RM + 50x Death march steps

4 sets, 2min rest

-

4x10 hyper

4x10 BB lunge (each leg)

-

100x band pull throughs

ETAC

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 35# DB

F @ 2x 25# DB

-

4x 30/30 

bicycle situp /FLR

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

-

500m Row for time

-

10min foam roll 

GPP

S w/u

-

10 min Mace/KB/Club Practice

-

30 min EMOM

Odd min: 10x Goblet Squat

Even min: 10x Renegade Rows (L+R=1)

-

4x30/30 sec Max rep Squat

1 min rest

4x30/30 sec max rep banded pulled apart

*rest at ease

ETAC

60min recovery walk with 30-50# pack

ETAC

S w/u

-

100x TGU @ 10-25#

*50x each side

-

5x (5-1) pull up ladder

-

6x 500m Row/ski + 2min rest

@ 2k pace & Rate

-

100x band upright row

GPP

S w/u

-

30m DB Bear Crawl

10x DB Single Arm Snatch

3 rounds; rest as needed

-

(10-1) push up ladder

*10x KBS between each rung

-

10x Tempo Seated Banded Good Morning

90 sec rest

10x Chaturanga w/ pause at bottom

90 sec rest

3 rounds

-

3 min max rep Burpees

-

100x  Banded Pull Through

100x Banded Tri Push Down

ETAC

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

(Or other Mace/KB/Club Practice)

-

12x 30/90 Row/Ski/ Bike

*During Rest 15m Single Arm Overhead Carry

-

90 sec FLR/Plank

3x Drop Set Curls

3 rounds

-

5 min Foam Roll/Stretching

ETAC

S w/u

-

3x (5-1) Pull Up Ladder

-

10x 30/90 Ski/Row/Run/Bike

*during rest IWB draw practice

**3 shots at 3 distances

-

Keep KB Moving for 10 min

(TGU Practice or other KB Movements)

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

-

5 min Reverse Plank

(minimal Drops)

-

100x  Banded Leg Curl

100x Banded Face Pull

ETAC

S w/u

-

10x KBS + 10x Goblet Squat + 10 cal AAB/Echo/AD

3 rds

-

M.E. Specialty Bar Back Squat

-

3x3 Specialty Bar Back Squat @ 80%

3-4 min rest

-

4x10 Single Leg Reverse Hyper

4x10 Bulgarian Split Squat

-

6x30m sled sprint 

full rest between

M: 2 Plates

F: 1 Plate

-

100x Banded Leg Extensions

100x Banded Face Pull

GPP

S w/u

-

10x KBS

6x FDBR w/ Pause

6x LDBR w/ Pause

6x Rev Fly w/ pause

2 - 3 rounds

-

10x Tempo DB/KB Bench Press

90 sec rest

10x Tempo Trap Bar Deadlift w/ 2x pauses (below and above knee)

90 sec rest

3 rounds;

-

10x B-stance RDL

90 sec rest

10x Single Arm Standing Tempo Arnold Press

90 sec rest

3 rounds;

(Left Leg +  Right Arm)

(Right Leg + Left Arm)

-

3x 30/30 Max Cal Row

+ 60 sec Rest

3x 30/30 Max Cal Ski

-

5 min Foam Roll/Stretching

ETAC

S w/u

-

Single Arm KB Complex:

8x Snatch + 30m Overhead Carry + 8x Clean & Press + Rack Carry + 8x Push Press + 30m farmer carry

3 rounds each arm

-

5x5 Banded Bench Press @ 50% + 25%

1 min rest

-

Warm up Push Press to 70%+

For Time:

10x Push Press @ 70% + 1000m Ski

15x Push Press @ 60% + 1000m Ski

20x Push Press @ 50% + 1000m Ski

-

2x (5-1) Pull Up Ladder

*10x Weighted Sit Ups after each rung

-

5 min Ring FLR