ETAC

S w/u

-

400m sled drag

-

8x 500m Row + 2min rest 

@ 2k pace

-

3x (5-1) pull up ladder

GPP

Standard W/U

-

Warm Up:

20x Dislocate

20x Pull Apart

DBL KB Complex:

6x Snatch + 6x Clean & Press + 6x Clean

2-3 rounds

-

Focus:

W2H Bench Press w/ Red Bands in six sets

3x5 @ 70%

1 min rest

-

Accessory:

Super Set:

3x8 Single Arm Banded Kettlebell Press 

3x8 Bent Barbell Row

-

Finisher:

100x Alt Hammer Curls

-

Cooldown:

100x Banded Face Pull

100x Banded Tri Push Down

GPP

Standard W/U

-

Warm Up:

60 sec Squat Hold w/ Kettlebell

KB Complex: 

10x KBS + 8x GS + 6x Headcutter

2-3 rounds; rest some

-

Focus:

W2H SSB Squat in five sets

3x3 @ 80-85%

3 min rest

-

Accessory:

Super Set

3x12 Single Leg RDL

3x12 Tempo Touchdown Squat

-

Finisher:

For Time:

30x G2S 

-

Cooldown:

5 min easy pace cardio

ETAC

Block B 23.1 WK7

S W/U

-

10x KBS + 3x broad jump

5 sets, 1min rest

-

M.E. lower:

Zercher Sqt

-

4x12 Heavy Goblet sqt

-

4x8 Goodmorning

4x8 single arm row

-

10x KBS + 10sec rest

10 rounds 

M @ 32kg

F @ 24kg

ETAC

S W/U

-

20x dislocate

-

5x inch worm + 10x band pull apart + 15x DB PP

3 rds

-

10min EMOM

1x PP @ 80%

-

3x BP @ 45% + 25% bands + 2x G2S @ 50% BW 

10 sets, 1min rest between

-

20x wall ball @ 12# + 20x ball slam + 20x KBS @ 16/24kg

5 rounds for time

ETAC

S w/u

-

BB complex: 4x of each

DL + BR + HC + Front rack lunge (4x lunge per leg)

3 sets, rest some between

-

10x3 SSB @ 60% + 25% bands

1min rest between

-

3x DL @ (50% + 25% bands) + 5x heavy KBS

10x sets, 1min rest between

-

5x man maker + 10x GS + 150m Row

4 rounds for time

M @ 30# DB + 24kg KB

F @ 15# DB + 16kg KB

GPP

S w/u

-

Warm Up

10x Dead Bug

15m Low & Slow Bear Crawl

15m Board Jump

2x Sun B’s

3 rounds

-

Focus

15min to Work to Heavy 30m Yoke Carry/Heavy Barbell Carry

-

Accessory

100m Object Carry + 1 min rest

5 rounds

F: 50#+

M: 80#+

*this can be one object of 50/80# or two objects totalling 50/80#

-

Finisher

4x 60/30 Sprints

-

Cooldown

5 min Stretch

ETAC

S w/u

-

10K Row/Ski 

@ 2k + 20sec

ETAC

S w/u

-

10-1 push up + DB bent row ladder 

-

M.E. Upper: 

2RM dead stop FB bar BP 

-

4x15 BP @ 50% 2min rest between

-

4x10 skull crusher

4x10 Curl

-

100x sit up

GPP

S w/u

-

Warm Up

15 min

Run the KB/DB Rack 

Suitcase Carry

30m Suitcase Carry Each Arm

-

Focus

20 min easy pace Cardio

2k +20 pace

-

Cooldown

10 min Stretch

GPP

S w/u

-

Warm Up

2x (5-1) Pull Up Ladder

3x Inchworms w/ Push Up

-

Focus

Work to Heavy Sling Shot Bench Press

2x @ 80% + 2x Explosive Push Ups

2 min rest

4 rounds

-

Accessory

Super Set

Skull Crusher

DB Pull Over

-

Finisher

21’s Alt Curls

*resting arm held at 90

3 rounds

-

Cooldown

5 min odd object carry

ETAC

S w/u

-

400m sled drag

-

10X 90/60 row/ski

@ 2k + 4sec

Open rate

-

10-2 evens only ladder

DBL KB clean + 30m weighted bear crawl

GPP

S w/u

-

4x box jump

5x Single Arm KB Deadlift

10x KBS

3 rounds

-

W2H DL w/ 25% bands 

3x3 DL @ 60% w/ 25% bands

-

3x8 B-Stance RDL

3x10 BB Hip Thrusts w/ Pause at top

-

30m Reverse Sled Drag + 30m Sled Drag

3 rounds

ETAC

Block B 23.1 WK6

S W/U

-

10-1 GS + KBS ladder

-

M.E. lower:

2RM DL off 2” block + mini red bands 

-

4x12 Sumo DL @ 50%

-

4x10 Weighted bulgarian split sqt

4x10 Hyper

-

100x band pull through

100x face pull

ETAC

S W/U

-

20x dislocate

-

5x inch worm + 10x band pull apart + 15x DB PP

3 rds

-

8x2 PP @ 75%

1min rest between

-

10min EMOM

1x BP @ 75% + 2x clapping push up 

-

50x bupree box jump @ 16” for time 

ETAC

S w/u

-

6min EMOM

5x KBS + 4x GS + 3x Thruster

M @ 24kg

F @ 12-16kg

-

12x3 SSB @ 55% + 25% bands

1min rest between

-

12x3 Sumo DL @ 50% + 25% bands

*chase each set with 2x Knee jump

1min rest between

-

3x10 good morning

3x20 hyper

-

10-1 DBL KB Snatch Ladder

*After each rung 10cal AAB 

for time 

M@ 2x 24kg

F @ 2x 10-12kg

GPP

S w/u

-

Warm Up

10x Dead Bug

20 sec side plank

10x superman

3 rounds

10 min EMOM

5x Single arm DB Squat Clean & Press (Each arm)

Start light and increase to moderate weight

-

Focus

10x Single Arm KB Deadlift (each arm)

5x G2S

100m Farmers Carry

3 rounds

-

Accessory

10x Knees to Elbows

1 min FLR

5 rounds

-

Finisher

21’s curls

Single Arm

7x half curl from bottom

7x half curls from top

7x full curls

3 rounds

After each round, complete max effort push up

Full Rest between rounds after pushups

-

Cooldown

5-10 min Foam Roll/Stretching

ETAC

S w/u

-

50x (TGU + windmill)

-

5k row/ski 

for time

-

5min FLR 

GPP

S w/u

-

Warm Up

10x Overhead Squat

30 sec Spanish Squat Hold

4x Seated Box Jump

3 rounds

-

Focus

Warm up DL to 70%

8 min EMOM

3x DL

1x Single Leg Broad Jump

-

Accessory

20x Mace SLams

10x Heavy KBS

5x Jumping GS

3 rounds

-

Finisher

3x1 min max rep Weighted sit ups

-

Cooldown

5 min stretching

ETAC

S w/u

-

2x 30/30 PP

2min 

2x 30/30 PP

*rest during 30/30s hell style 

-

M.E. Upper: 

BHN snatch grip PP 

-

4x12 BP @ 50%

*alt grip every 4x reps

-

10-1 DB complex

Bent row + curl + PP

*30m bear crawl after each rung

-

5min ski cool down