ETAC

S w/u

-

10min random carry warm up

-

3x1000m + 4min rest

@ 2k + 5sec 

Open rate

-

100x face pull

100x upright row

-

4x30/30 hollow hold

GPP

S w/u

-

Warm Up

10x F2LDBR

6x rev fly w/ pause

10x ball slams

3 rounds

-

Focus

W2H Seated overhead press from nose 

4x1 @90%+

-

Accessory

3x Alt med ball explosive push up

30 sec rope slams

15m heavy rope sled pull

3 rounds 

-

Finisher

100m row/ski for time

-

100x tri push down

100x face pull 

ETAC

Block B 23.1 WK5

S W/U

-

10-1 GS + KBS ladder

-

M.E. lower:

Belt Sqt 1RM 

-

4x12 belt sqt @ 60% 1RM

-

4x10 BB RDL @ 50% of DL 1RM

4x12 Hyper

-

5min max rep Box step up @ 2x KB in rack position

M @ 2x 16kg

F @ 2x 10kg

GPP

S w/u

-

10x Dead Bug

4x Box Jump

10x Kang Squat

3 rounds

-

3x Bulgarian Split Squat w/ 3 sec Pause and explosive drive up

+

3x Broad Jump

3 rounds

2 min rest

-

30m Reverse Heavy Sled Drag

10x Single Leg Reverse Hyper

3 rounds

-

10X KBS EVERY 30 SEC FOR 5 MIN

-

100x Banded Leg Curl

100x Banded Leg Extension

ETAC

S W/U

-

20x dislocate

-

DB complex: 6x of each

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

3 sets, 1-2min rest between

-

8x3 Axel Bar PP @ 70%

1min rest between

-

3x15 BP (5x reps wide, close, comp)

-

15x dip + 15x DB pull up 

4 rounds

-

6x 30/30 row/ski/bike/run

For max total distance

GPP

S w/u

-

10x Dead Bug
20 sec side Plank
10x Supermans

3 rounds

-

10 min EMOM
5x Single arm DB Squat Cleans & Press (each arm)
start light and increase as needed

-

Warm up Box Squat to Moderate Weight

10x Tempo Box Squat with 3 sec pause just above the box
& 3 sec pause just before lock out at top.

90 sec rest; 3 rounds

-

3x15 Heavy Shrug

3x10 Bulgarian Split Squats

-

21’s DB Curls

7x Half curls from bottom
7x Half curls from top
7x full curls

3 rounds

After each round complete a round of max rep close grip push up
-

5-10 min cooldown/Stretch

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

12x3 SSB @ 50% + 25% bands

1min rest between

-

10x3 DL @ 50% + 25% bands

*chase each set with 3x high box jump

1min rest between

-

3x10 good morning

3x20 hyper

-

50x KBS @ 12/23kg + 40cal AB + 30 KBS @ 16/32kg + 20cal AB + 10x KBS @ 23/48kg 

For time

ETAC

S w/u

-

10x 250m Row/ski + 90sec rest

@ 2k -2/-4sec

Open rate

-

10x push up every 30sec for 5min 

-

100x banded triceps extension

100x banded upright row

-

800m sled drag 

GPP

S w/u

-

3x (5-1) Pull Up Ladder

-

Warm Up Heavy Push Press

5x5 Push Press @ ~70%

5x5 Heavy single arm row

-

Drop Set

Max Rep Lateral Shoulder Raise @ Challenging weight

(no rest)

Max Rep Lateral Shoulder Raise

@ 5-10# lighter

(no rest)

Max Rep Lateral Shoulder Raise @ 5-10# lighter

Max Dead Hang

3 rounds

Full Rest

-

100x Face Pull

100x banded tri push down

GPP

S w/u

-

TGU Practice

15 min

-

30 sec max effort Cals Echo Bike

Full Rest

5 rounds

-

10 min Mobility work

ETAC

S w/u

-

5x strict pull up + 10x hollow hold banded lat pull down + 15x band pull apart

-

M.E. Upper: 

BP with mini red bands 

-

3x sets max rep strict chest to bar pull up

-

4x12 t bar row

4x12 rolling DB press

-

30-20-10 reps of each

DB snatch @ 40# + push up

GPP

S w/u

-

20x Hammer Slams

5x Inchworm w/ push up

30m Bear Crawl

3 rounds

-

Warm Up Bench Press to ~50%

5x5 Bench Press

5x5 Ball Slams

2 min rest

-

10x DB Pull Over

10x Skull Crusher

20x Banded Tri Push Down

20x Skull Crusher

3 rounds

-

5x 30 sec Half Push Up Hold

-

100x Banded Face Pull

100x Banded Tri Push down

ETAC

S w/u

-

DBL KB complex: 5x reps of each

DL + BR + HC + Rack sqt + PP

-

8x 90/60 row or ski @ 2k+1/2sec

Row = R30

Ski = R50

-

4x 30/30 hollow hold

ETAC

Block B 23.1 WK4

S W/U

-

8x2 (knee jump + broad jump)

-

M.E. lower:

Tempo Chamber bar Sqt

3-5sec lower

-

3x1 @ 85-90%

-

4x20 Hyper

4x10 BB RDL

-

5x30m trap bar farmers carry

GPP

S w/u

-

4x Box Jump

30m Walking Lunge

30 Sec Squat Hold

3 rounds

-

Work to Heavy 1 ¼ Back Squat

5x5 @ ~70%

90 sec rest

-

3x6 RDL

3x6 Heavy KBS

-

4x 30 sec Copenhagen Side Plank each side

-

100x Leg Extension

ETAC

S W/U

-

20x dislocate

-

10x DB PP + 15x band pull apart +

15x Band upright row 

3 rounds

-

5x5 PP @ 55% + red bands

1min rest

-

6x5 BP @ 65% 1RM

1min rest between

*2 sets each grip: close, wide, reg

-

DB complex:

10-1 reps of each

bent row  + hang clean +  Push press + push up

*after each set 100m ski 

ETAC

S w/u

-

10x2 weighted knee jump

-

5x5 BS @ 50% + 25% band tension

1min rest

-

5x5  deficit DL @ 50% + 35% band tension

1min rest 

-

4x8 Goodmorning

4x10 hyper

-

20x BB box step up + 20cal AB

4 rounds for time

M @ 95#

F @ 55-65#

GPP

S w/u

-

10x Overhead Squat

30 sec Spanish Squat Hold

4x Seated Box Jump

3 rounds

-

Warm up DL to 70%

8 min EMOM

3x DL

1x Single Leg Broad Jump

- 

Warm Up Back Squat

5x @ 70%

10 cal Echo Bike for time

Full Rest

5 rounds

-

6x 30/30 sec Shoulder Taps

ETAC

1x rope climb + 8x DBL KB clean & Press + 30m lunge

3-4 sets, rest some between

-

6x 500m Row/ski + 2min rest

@ 2k pace 

row R26/28

Ski R46/48

-

3x10 bird dog

-

6x 30m waiter/suitcase carry

*1x KB over head 1x KB suitcase carry

can have different weights

GPP

S w/u

-

5x Scap Push Up

5x Scap Pull Up

2 rounds

-

10x Cuban Press

5-8x Single arm Banded KB Bench Press

3 rounds

-

Work to Heavy Bench Press

3x3 @ 80%

* 10x Mace 360

Rest 3 min between

-

5-10x Close Grip Push Up

5x Single arm Heavy Chainsaw Row

3 rounds

-

100x Face Pull

100x tri push down