GPP

S w/u

-

50x TGU @ light

-

500m @ 2k pace + 4 min rest

6 rounds

Row: R20

Ski: R40

Increase stroke rate each round

-

1 min FLR

30m Side Carry @ heavy

Each side

5 rounds

ETAC

S w/u

-

3x 1 mile run

Rest amount of time it took you to complete

*** bonus points if done in kit***

SKI CAPACITY

Interval Variable

1500m + 2MIN REST +500m + 1MIN REST + 250m

2k + 2-4 seconds for 1500m. Inside 2k pace for 500m. Faster for 250m.

GPP

S w/u

-

WARM UP:

2x10 Bird Dog Row

2x10 banded dislocates

Super Set:

2x15m walking inchworm w/ push up

2x15m Bearcrawl

2x10 LDBR w/ pause

2x2-5 Pull Ups

-

FOCUS:

W2H Bow Bar Bench Press

3x3 @ 80-85%

-

ACCESSORY

Super Set:

3x10 Chainsaw Row

3x15 Williams Press

-

COOLDOWN:

100x Banded Push Down 

5 min intentional Stretching

SKI CAPACITY

Single Time WK8

30min

Row r18

Ski R40

2k + 20. Stay close.

ETAC

BLOCK A WK1

S W/U

-

400M sled drag

-

10x (Knee jump + box jump)

-

ME Lower: 1RM Back sqt

*note where failure happens to address with specialty bar

-

3x2 heavy doubles

-

4x6 RDL

4x8 pull up

-

15x hyper + 25 banded hip bridge

4 sets

GPP

S w/u

-

WARM UP:

2x10 “World’s Greatest Stretch

2x10 Clam Shell Side Plank

-

Super Set:

3x6 Cossack Squat w/ pause (each side)

3x10 Lateral Box Step Ups

3x3 Box Jump

-

FOCUS:

W2H Sumo Box Squat

3x3 @ 80-85%

-

ACCESSORY

Super Set:

3x10 RDL

3x10 Reverse Hyper/Back Extensions

-

COOLDOWN:

100x Banded Leg Curl

-

5 min intentional Stretching

SKI CAPACITY

2x 1500m + Full Rest

First 750m Rate: Row26/Ski44

Next 500m Rate: Row28/Ski46

Final 250m Rate: Row30+/Ski48+

These are continuous 1500m reps, with rate changes at 750m, 500m, 250m. Reps start at 2k + 8-9 to start. Increase pace at least -2/-3 seconds with each rate increase.

GPP

S w/u

-

WARM UP:

15 min TGU Practice

(seriously practice TGU)

-

FOCUS:

15x 30/90

*15m Side Carry

-

COOLDOWN:

10 min KB/Mace/Club Play

ETAC

40MIN EASY PACE BIKE

GPP

S w/u

-

WARM UP:

30x Deadbug

-

Super Set:

3x3 Broad Jump

3x15 KBS

3x5 Inchworm w/ push up

-

FOCUS:

10-1 Bench Press Ladder @ 50%

100m Row/Ski

-

ACCESSORY

15-12-9

AAB Cal + Burpees

-

COOLDOWN:

5 min intentional stretching

ETAC

S w/u

-

30m sled drag + 10x KB Snatch + 3x box Jump

5 sets

-

10x3 DL @ 40-50%

1min rest between

-

3x12 Belt sqt

-

8x Goodmorning +

25x leg curl

4 sets

-

4x 30/30 echo bike

SKI CAPACITY

6x 30 sec + 2 min rest

Complete 3 blocks with 4 min rest between blocks

Ski: R40-44

Row: R24

Increase Drag Factor

Target Pace 2k to 2k+2

GPP

S w/u

-

WARM UP:

2x10 “World’s Greatest Stretch”

-

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:

3x10 BSS

3x8 Pendlay Row

-

COOLDOWN:

3x5 airplane to Half moon

-

5 min intentional stretching

ETAC

S w/u

-

20min sled drag

-

10x 30/90 row/ski/bike @ 2k -5/-7sec

open rate

-

4x 30/30 hollow hold

SKI CAPACITY

10x 250m + 2 min rest

Open Rate

Aim for 1k Pace to start (2k-4 to -6). Increase Pace throughout if possible

GPP

S w/u

-

40 min Easy Pace

-

5-10 min intentional Stretching

ETAC

S w/u

-

100x mace 360 *rest as needed

-

Primal movement warm up

-

10x3 Bench press @ 40%

1min rest between

-

3x15 KB push press

-

10x dip + 5x pull up + 30m bear crawl

5 rounds

-

3 sets beep test push ups to failure

4-5min rest betwen

SKI CAPACITY

9000m

Row: R20

Ski: R40

Aim for 2k+17-18

ETAC

60min ruck with 50# pack