ETAC

S w/u

-

400m sled drag

-

1000m Row/Ski for time

-

400m sled drag

-

25x band pull apart + 25x banded upright row

4 rounds

ETAC

Block C23.1 WK 1

S W/U

-

15x sqt + 10x KBS + 5x RDL + 5x box jump

3 rds

-

M.E. lower:

3RM Box Sqt

-

3x1 @ 85-90%

-

4x8 BB RDL

4x8 Single arm DB row

4x8 Hyper

-

6x30/30 AB for max total cal

GPP

S w/u

-

10x KBS

10x Kang Squat

5x Box Jump

3 rounds

-

Warm Up Back Squat

5x Back Squat 

2 min Sprint Row

2 min rest

3 rounds

-

5x Single Arm KB DL (each arm)

2 min Sprint

2 min rest 

3 rounds

-

4x 30/30 Echo Bike

-

5 min cooldown/stretching

ETAC

S W/U

-

2x 30/30 push press

-

10x band pull apart + 5x banded hollow lat pull 

2 rounds

-

2x 30/30 push press

-

10x2 PP @ 70%

1min rest

-

12x2 BP @ (45% + 25% bands)

1min rest between

-

10x dip + 10x KBS

10 rounds 

-

4x 60/60 DBL Club swing + pull pver

ETAC

S w/u

-

3x10 bird dog

-

2x 30/30 sqt 

2min rest

2x 30/30 split jump

2min rest

2x 30/30 KBS

-

10x2 bow bar @ 50% + 25% bands

1min rest between

-

2x DL @ (60% + 25% bands) + 2x seated box jumps

10 sets, 1min rest between

-

30-20-10

KB rack hold step up + ball slam

M @ 2x 16kg KB

F @ 2x 10/12kg KB

*steps = per leg

ETAC

S w/u

-

100x mace 360

*rest as needed

-

4x 1250m Row/ski + 4min rest

@ 2k + 5sec

-

5min FLR

ETAC

S w/u

-

30x light TGU *15x each arm

-

M.E. Upper: 

1RM Z-press

-

12x seated arnold press + 10x LDBR

4 sets, 90 sec rest between

-

4x10 BB bent row

-

6X 30/30 Row

GPP

S w/u

-

15 min TGU Practice

-

20-30 min Steady State Row, Bike, Ski, Sled Drag, Run

-

10 min Stretching/Foam Rolling

ETAC

S w/u

-

SIngle ARM KB complex

10x swing + 8x clean + 6x PP + 4x rack sqt + 2x snatch

3 sets each arm, rest some between

-

4x750m Row/ski + 3min rest

@ 2k +2sec

open rate

-

5x pull up + 5x T2B

1min rest

5 sets

GPP

Standard W/U

-

Warm Up:

20x Dislocate

20x Pull Apart w/ pause

DBL KB Complex:

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

2-3 rounds

-

Focus:

W2H Bench Press in six sets

Super Set:

5x3 @ 80%

5x2-5 Chin Up

2 min rest

-

Accessory:

Super Set:

3x8 JM Press

3x8 Single Arm Chainsaw Row

-

Finisher:

50x Knees to Elbows

-

Cooldown:

100x Banded Face Pull

100x Banded Tri Push Down

ETAC

BLOCK B WK 9
S W/U

-

10x KBS + Box jump ladder

(16 +20 + 24+30” box)

4 sets, 1min rest

-

M.E. lower:

Sumo DL against black bands 

-

4x1 heavy sumo DL singles against bands 

-

4x15 belt sqt @ 50% of BS 1RM

4x10 Hyper

-

8x 20/10 tabata AAB

GPP

S w/u

-

Warm Up:

60 sec Squat Hold w/ Kettlebell

1-2 rounds

-

BB Complex: 5x of each movement

RDL + Bent Row + Clean + Front Squat + Reverse Lunge

2-3 rounds; rest some

-

Focus:

Warm Up Back Squat w/ Red Bands

5x5 back Squat w/ Bands

1 min rest

-

Accessory:

Super Set:

3x12 Bulgarian Split Squat

3x12 Tempo Touchdown Squat

-

Finisher:

For Time

15-12-9

Box Step Ups + Goblet Squat

L+R=1

-

Cooldown:

5 min easy pace cardio/walk

5 min stretching

GPP

Standard W/U

-

Warm Up:

5 min Easy Pace Cardio

-

Focus:

100x TGU

-

Cooldown:

5 min Easy Pace Cardio

ETAC

S W/U

-

20x dislocate

-

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

3 rds

-

12x2 PP @ 65%

1min rest

-

12x2 BP @ (55% + 25% bands)

1min rest between

-

10x dip + 10x sit up

10 rounds 

-

8x 20/10 tabata ski

GPP

Standard W/U

-

Warm Up:

10x KB Swing

15x Walking Lunge w/ single arm Overhead

3x Box Jump

-

Focus:

20 min EMOM

1. 9/13 Cal Row

2. 15x KBS

3. 9/13x Bike Ski

4. 6x Burpees

5. Rest

-

Accessory:

5 min FLR 

Minimal Drops

-

Cooldown:

5 min Stretching

5 min easy pace cardio

ETAC

S w/u

-

3x10 bird dog

-

10-2 evens only DBL KB clean + rack sqt

-

12x2 bow bar bs @ 60% + 25% bands

1min rest between

-

2x sumo DL @ (50% + 25% bands) + 2x seated box jump

12 sets, 1min rest between

-

3x1min death march holding 80# med ball

ETAC

S w/u

-

2x 2500m + 4min rest

@ 2k + 10sec

-

10-1 T2B ladder

GPP

Standard W/U

-

Warm Up:

Single Arm KB Complex:

6x Snatch + 30m Overhead Carry + 6x Clean + 30m Shoulder Carry + 6x Swing + 30m Suitcase Carry

-

Focus:

15 min to

W2H 30m Farmers Carry

400m Farmers Carry

-

Accessory:

2x(5-1) Pull Up Ladder

*Last rep of each rung is eccentric 

-

Finisher:

4x 30m Sled Push Sprints @ Moderate-Heavy

-

Cooldown:

5 min easy pace cardio

GPP

Standard W/U

-

Warm Up:

10 min KB Practice

5 min easy pace Cardio

-

Focus:

15x 30/90

*1x Broad Jump during rest

-

Cooldown:

5 min Intentional Stretching

ETAC

S w/u

-

DB complex:6x of each

FDBR + Bent row + Curl + man maker

3 sets, some rest between

-

M.E. Upper: 

 3sec pause BP

-

4x12 DB BP

2min rest

-

3min max rep rolling DB press

1min rest

1min max push up