ETAC

S w/u

-

30 min row/ski @2k+18

-

4x12 BSS at body weight

4x30m suitcase carry (each hand)

-

4x30/30 hollow hold

ETAC

S w/u

-

10-1 pushup ladder 

*6 mace 360 after each rung

-

ME upper: 3RM close grip bench press 

-

3x3 @ 80%-85% of 3 or 1RM max based on feel

-

4x12 rolling triceps

4x12 Single arm bent over row (L+R=1 set)

-

4 rounds

4TGU (35lb/53lb)+ 30m DB bear crawl (50lb/70lb) + 8 cal ski for time

Ski Capacity

Single Distance

8000m @ 2k +19-20sec

Row R18

Ski R40

Ski Capacity

Interval Distance

4x 1250m + 4min rest

open rate

2k + 4-6 seconds to start. Increase pace throughout if possible.

ETAC

S w/u

-

400m sled drag

-

10 x 90/60 @ 2k+ 7

-

4 rounds

12 RDL

12 pendlay row

5 T2B

-

100 band leg curl

GPP

S w/u

-

50x TGU

-

10x 60/90 row/ski/bike

-

10 min Stretching/Foam Rolling

GPP

S w/u

-

WARM UP:

Super Set:

3x10 LDBR

3x5 inchworm w/ push up

3x10 Deadbug

3 rounds

-

FOCUS:

10-1 bench press ladder

100m row after each rung

5 min rest after ladder

10-1 DB PP ladder

100m ski after each rung

-

ACCESSORY

5x 30/30 hollow hold

-

COOLDOWN

5 min easy pace on bike/row/ski/walk/sled

5 min stretching

Ski Capacity

Single Time

30min

Row R20 / Ski R40-42

Max effort. Aim for 2k + 16 or better if possible.

GPP

S w/u

-

WARM UP:

5x Box Jump

10x Squat w/ pause

10x KB Swing

3 rounds

-

FOCUS:

Work to Heavy 3 rep Box Squat

3x3 @ 85-90% of Heavy

Full Rest

-

ACCESSORY

Super Set:

3x8 Barbell RDL

3x8 Gorilla Row (L+R=1)

3x8 Back Extension 

-

CORE

50x Knees to Elbows

*Break up as you need

-

COOLDOWN

5 min easy pace on bike/row/ski/walk/sled

5 min stretching

ETAC

ETAC: Block C 23.1 WK 4

S w/u

-

3 rounds

15 KBS

15 GS

5 box jump

-

ME lower: 3RM zercher squat

-

3x3 @ 80-85% 

-

4 rounds

12 reverse hyper

12 hip bridge w/5 second hold at top

1 min rest 

-

100 band pull apart

100 face pull

-

4x 30/30 AB

ETAC

S W/U

-

5x man maker + 10x KBS

3 sets @ increasing weight 

-

5x sumo DL @ (50% + 25% bands)  + 5x box jump + 30sec hard bike

4 sets, 2min rest between

-

5x PP @ (50% + mini red bands) + 5x box jump + 30sec hard Row

4 sets, 2min rest between

-

500m Row @ 2k pace + 1min rest

500m row @ 2k-1/-2sec

GPP

S w/u

-

Warm Up:

30m Lateral Monster Walks

8x Kang Squat

6x Headcutter

3 rounds

-

30 min EMOM

1. 8/12 Cal

2. 3x G2S

3. 8/12 Cal

4. 3x Devils Press

5. 20x Mace Slams

6. Rest

-

5 min easy pace cooldown

5 min stretch

ETAC

S w/u

-

10min EMOM

1x PC + 1x HC + 4x FS

@ 95-135#

-

5x5 BS @60 % + 25% bands

1min rest between

-

5x5 BP @ 55% + 25% bands

1min rest

-

4x10 hyper @ 60% of BS

-

100x Thruster @ BB +

100x wall ball @ 20#

+

100x ball slam @ 20#

for time

GPP

S w/u

-

60 sec squat hold

1-2 rounds

3x8 Kang Squat

3x10 Towel KBS

2-3 rounds

-

6-8x Tempo DL w/ 5 sec pause at knee

(add light band to pull bar away from body)

3 rounds

-

3x10 Reverse Hyper

3x60 sec Death March w/ Farmers Carry

-

400m Sled Drag

ETAC

S w/u

-

50x (TGU+ windmill) @ 20-35#

-

5x 750m Row/ski + 4min rest

@ 2k+ 2/3sec

open rate

*increase speed each round if possible

-

4x30/30 hollow hold

ETAC

S w/u

-

2x 30/30 PP @ 10-20# DB

20x push up

2x 30/30 PP @ 10-20# DB

20x push up

-

M.E. Upper: 

3RM Push Press 

-

3x2 @ 80-85%

-

100x dip

*any break 5x strict chest to bar pull up

-

100x banded face pull

100x banded triceps push down

GPP

S w/u

-

10 min

 Keep a KB Moving

-

3 min row/ski/bike @ easy pace

-

For Time:

2k*

Or

250m @ faster than 2k

2 min rest

6 rounds

-

15 min TGU Practice

ETAC

S w/u

-

400m sled drag @ 45# plate

-

8k row/ski @ 2k + 19/20sec

Row R20

Ski R40

-

3x (5-1) pull up ladder

*after each set 10x banded triceps push down

-

100x banded leg curl

GPP

Standard W/U

-

Warm Up:

20x Dislocate

20x Pull Apart

1-2 rounds

10x Hollow Hold Lat Pull Down

5x inchworm w/ push up

2-5x Chin Up

2-3 rounds

-

Focus:

W2H 3 board Bench Press 

3x2 @ 90%

Full rest

-

Accessory:

Super Set:

3x12 DB Pull Over

3x8 Overhead Tri Extension

-

Cooldown:

100x Banded Face Pull

100x Banded Tri Push Down

GPP

S w/u

-

Warm Up:

60 sec Squat Hold w/ Kettlebell

BB Complex: 5x of each movement

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

2-3 rounds; rest some

-

Focus:

W2H Back Squat w/ pause

3x1 BS w/ Pause

3x1 High Jump

3x2 Broad Jump

1 min rest

-

Accessory:

Super Set:

3x10 Bulgarian Split Squat

3x10 Tempo Touchdown Squat

-

Cooldown:

5 min easy pace cardio/walk

5 min stretching