GPP

S w/u

-

WARM UP:

2x10 Bird Dog Row

2x10 dislocates

Super Set:

3x5 inchworm

3x10 Laying T-Raise w/ pause

3x6 Single arm KB Snatch

-

FOCUS:

W2H 3 rep Push Press

3x3 @ 90%

-

ACCESSORY

Super Set:

3x15 Floor Press

3x6 Single Arm DB Row

3x10 Dip/Bench Dip

-

COOLDOWN:

100x Banded Push Down 

5 min intentional Stretching

SKI CAPACITY

3X1000m + 5 min rest

Open Rate

Aim for 2k+2-3 at start. Increase Pace throughout if possible

ETAC

Deload

S w/u

-

400m sled drag

-

10x KBS + 3x Knee Jump

5 sets

-

10x3 BS @ 40-50%

1min rest between

-

3x10 Sumo chair DL

3x10 BB hip bridge

-

8x GHR

25x face pull

4 sets

SKI CAPACITY

30 MIN Max Effort

Aim for 2k + 14 or better if possible.

Row: R22

Ski: R42-44

GPP

S w/u

-

WARM UP:

2x10 “World’s Greatest Stretch

2x10 Clam Shell Side Plank

Super Set:

3x8 Cossack Squat w/ pause (each side)

3x10 Hollow Hold Lat Pull Down

3x30m Lateral Monster Walk

-

FOCUS:

W2H Trap Bar Deadlift with Pause at knee

3x1 @ 90%

-

ACCESSORY

Super Set:

3x8 Bulgarian Split Squat

3x10 Reverse Hyper/Back Extensions

-

COOLDOWN:

100x Banded Pull Through

5 min intentional Stretching

ETAC

S W/u

-

20x dislocate

-

3x5 Man maker 

@ increasing weight

-

2x PP @ (45% + mini red bands) + 2x board jump

8 sets, 1min rest between

-

10x3 Floor Press @ 70%

1min rest between

-

5x man maker + 30m bear hug carry @ 80/100# + 8x T2B

6rounds for time

ETAC

S w/u

-

1x Power clean + hang Clean + FS

every 30sec for 10min

-

5x Sumo DL @ (50% + 25% bands) + 8x heavy KBS + 30sec row sprint

3 sets, 2min rest between 

-

5x Box sqt  @ (55% +25% bands) + 5x box jump + 30sec ski sprint

3 sets, 2min rest

-

8min AMRAP

1x Pull up + 30m bear crawl

*+1x pull up each round

SKI CAPACITY

CHECKPOINT

1250m

open rate

First 1000m at 2k pace or target pace. Last 250m max effort.

GPP

S w/u

-

WARM UP:

Super Set:

5x inchworm w/ push up

10x Mace 360 (each side)

2-5x pull up

15 cal Echo Bike

4 rounds

3 min easy pace on machine of choice

-

FOCUS:

4k for Time

Full Rest

-

ACCESSORY:

“Bro-Day”

20 sec max rep Curl

10 sec rest

4 rounds

*drop weight each round

20 sec Max Rep Overhead Tricep Extension

10 sec rest

4 rounds 

*drop weight each round

4 rounds of curls + Tricep = 1 block

Complete 3 blocks

-

COOLDOWN:

100x Face Pull

5 min intentional Stretching

SKI CAPACITY

Interval Distance

6x 500m + 2min rest

open Rate

2k pace to start. Increase pace throughout if possible.

ETAC

S w/u

-

400m sled drag

-

AMRAP 12

10x Alt Kb snatch + 6x box jump + 4x T2B

-

10x 30/90 Row

*during rest 3x burpee box jump OR run 2x IWB postil drills

-

6x 30m farmers carry

GPP

S w/u

-

WARM UP:

400m Sled Drag @ light/Moderate

BB Complex: 6x of each movement

Bent Over Row + High Pull + Clean

3 rounds

-

FOCUS:

Spend 20 min

W2H KB/DB Complex

1x (Snatch + Clean + Bent Press)

*once Heavy is reached practice reps at ~90% of Heavy

-

ACCESSORY

2 Rounds

10x Burpee Pull Ups

400m Sled Drag @ moderate+

*minimal rest

-

COOLDOWN:

100x banded dislocates

5 min intentional Stretching

SKI CAPACITY

Interval Distance

3x 2000m + 4min rest

Row R24/26/28

Ski R44/46/48

2k + 13-14 seconds to start. Increase pace -3 seconds with each rate increase.

ETAC

S w/u

-

4x5 single arm club pull over

-

5x inch worm + 15m bear crawl + 15m reverse bear crawl

3 sets

-

M.E. Upper: 3RM PP

-

4x8 floor press

4x8 DB pull over

-

10x dip + 25x Williams press

4 sets, 1min rest 

GPP

S w/u

-

WARM UP:

15 min TGU Practice

(seriously practice TGU)

-

FOCUS:

100m Ski/Row

2 min rest

10 rounds

-

COOLDOWN:

10 min KB/Mace/Club Play

GPP

S w/u

-

WARM UP:

2x10 Bird Dog Row

2x10 Hollow Hold Banded Lat Pull Down

Super Set:

3x5 inchworm

3x10 FDBR2LDBR

3x6 No Back Support Seated Arnold Press

-

FOCUS:

Work to Heavy 1-2 rep Close Grip Bench Press

3x1 @ 90% of Heavy

Full Rest

-

ACCESSORY

Super Set:

3x2-5 Tempo Pull Ups (3113)

3x10 Piston Z-Press

3x12 DB Pull Over

-

COOLDOWN:

100x Tricep push down

5 min Intentional Stretching

ETAC

S w/u

-

400m sled drag 

-

60min ruck for max distance @ 50# pack

*every 10min you must drop pack and complete 50x sqt + 10x burpee 

SKI CAPACITY

Interval Distance

3x 1250m + 4min rest

open rate

2k + 3-4 seconds to start. Increase pace throughout if possible.

SKI CAPACITY

Week 6
Single Time

30min

ROW R18

SKI R40

2k + 20. Stay close.

GPP

S w/u

-

WARM UP:

2x10 “World’s Greatest Stretch

2x10 Clam Shell Side Plank

Super Set:

3x6 Cossack Squat (each side)

3x8 Heel Elevated Goblet Squat

3x30m Lateral Monster Walk

-

FOCUS:

Work to Heavy 1-2 rep back Squat (focus on form) within 6 sets

3x1 @ 90% of Heavy

Full Rest

-

ACCESSORY

Super Set:

3x12 Bulgarian Split Squat

3x12 Superman/Locust pose w/ Breath Pause

-

COOLDOWN:

100x Banded Pull Down

5 min intentional Stretching