ETAC

S w/u

-

3 rounds

10 GS

30m Sled push

2 broad jump

-

DE lower:

5x5 SSB @ 60% + 25% bands

1 min rest

-

5X5 deficit DL @ 50% + 25% bands

-

4 rounds

10 reverse hyper

1 min bear hug death march

30G2S at 50% body weightd

Ski Capacity

Interval Time

4x 1min + 2min

= 1 Block

3 blocks 4min rest between

Row R28

Ski R44 to 48

Increase drag factor +20-30 or more. Target 2k -2 to 2k +1 seconds.

GPP

S w/u

-

WARM UP:

3x5 airplane to Half moon

-

Super Set:

3x15m Single Arm Overhead Carry Walking Lunge

3x10 Kang Squat

3x3 Box Jump

-

FOCUS:

Warm up back squat to 50% + 25% bands

5x5 BS 

1 min rest

-

ACCESSORY

Super Set:

3x15 Banded Hip Bridge

3x8 Pendlay Row

-

COOLDOWN:

3x10 Lunging/kneeling T-Spine Twist

-

3-5 min easy pace echo bike

Ski Capacity

Interval Distance

10x250m + 3min rest

open rate

1k pace to start (~2k - 4 to -6). Increase pace throughout if possible.

ETAC

S w/u

-

10k row @ 2k+20

-

4x30m offset farmer carry (different weight in each hand, ex 30 lb in left hand, 45lb  in right, then switch)

GPP

S w/u

-

15 min TGU Practice

-

8x 500m + 2 min rest

*aim for your 2k pace

-

5-10 min intentional stretching

ETAC

S w/u

-

3 rounds

10 pushup

10 band pull aparts

-

3RM close grip FB bench

-

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

-

4x12 T bar Row

4x12 seated DB OHP

-

100 lat pulldown

100 band high pull

-

4 rounds

4 T2B

6 KB snatch @ 35/50lb

8 cal ski

Ski Capacity

Single Distance

8000m

Row @ R20

Ski @ R42

2k + 17-18

GPP

S w/u

-

30x bird dog

-

Single arm KB Complex:

6x Snatch + 30m Overhead Carry + 6x C&P + 30m Shoulder Carry + 6x Swing + 30m Side Carry

2 rounds each arm

-

W2H Bench Press

3x5 BP @ 70%

-

Super Set:

3x5-10 Dips/bench dips

3x10 DB Pull Over

3x15 Williams Press

-

4x30/30 Hollow Hold

-

3-5 min easy pace Echo Bike

ETAC

S w/u

-

10 min TGU practice

-

6x 500m 

2 min rest

*start at 2k pace and try to increase each round

-

3 x (5-1) pull up

-

100 banded leg curls

100 banded RDL

Ski Capacity

Interval Distance

4x750m + 4min rest

open rate

2k + 1-2 seconds to start. Increase pace throughout if possible.

ETAC

S w/u

-

10 min TGU practice

-

6x 500m 

2 min rest

*start at 2k pace and try to increase each round

-

3 x (5-1) pull up

-

100 banded leg curls

100 banded RDL

ETAC

S w/u

-

3 rounds

15 squat

30m lunge

5 box jump

-

ME lower: 3RM Bow Bar BS

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

-

4 rounds

12 reverse hyper

12 deficit lunge with 25/35 lb db

1 min rest

-

8x25 single arm tricep extension 

-

30 devil press (25/40lb)

ETAC

S w/u

-

3 rounds

15 squat

30m lunge

5 box jump

-

ME lower: 3RM Bow Bar BS

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

-

4 rounds

12 reverse hyper

12 deficit lunge with 25/35 lb db

1 min rest

-

8x25 single arm tricep extension 

-

30 devil press (25/40lb)

Ski Capacity

Single Time

30min max meter

Row @ R22

Ski @ R42-44

Max effort. Aim for 2k + 14 or better if possible.

GPP

S w/u

-

WARM UP:

3x5 Airplane to Half moon Pose

-

Super set:

3x15m Lateral Monster walks

3x10 KB Swing

3x10 Hollow Hold Lat Pull Down

Rest some between sets

-

FOCUS:

Work to Heavy Trap Bar DL (from low handles)

3x5 @ 70%

3-4 min rest

-

ACCESSORY

3x6 B-stance KB Swing @ Heavy

3x10-12 Spanish Squat

-

COOLDOWN:

3x10 Lunging/kneeling T-Spine Twist

-

3-5 min easy pace echo bike

ETAC

S w/u

-

3 rounds

10 banded lat pulldown

5 inchworm

6 TGU

-

10 min EMOM

2 fat bar PP @70-75%

-

DE upper

5x5 bench press @ 50%+25% bands

1 min rest

-

25 face pull + 25 high pull

4 rounds 

-

4 rounds

10 wallballs (12lb/15)

30 m bear crawl

10 devils press (20/30lb) for time

Ski Capacity

3x 1000m (500m/250m/250m) + 5min rest

Row R28/30/32+

Ski R46/48/50+

These are continuous 1000m reps, with rate changes at 500m, 250m, 250m. Reps

start at 2k + 4-6 to start. Increase pace at least -2/-3 seconds with each rate

increase.

GPP

S w/u

-

WARM UP:

5 min FLR

*minimal drops

-

Super Set:

3x30m Bear crawl

3x10 box stepup

-

FOCUS:

4 min @ 2k + 8 

4 min @ 2k + 20

4 rounds

*increase speed on fast portion if able

-

ACCESSORY:

Super Set: 

3x10 birddog Row

3x10 spanish squat w/ pause

-

COOLDOWN:

100x banded face pull

100x banded high pull to overhead press

ETAC

S w/u

-

10 min EMOM

2 PC + 2HC

-

DE lower: 

5x5  Box squat @ 55% + 25% bands

1 min rest

-

5X5 DL  @ 50% + 25% bands

1 min rest

-

4x10 reverse hyper

-

30 G2S at 50% body weight + 30 heavy KBS (53/70lb) for time 

*kb higher than eye sight