ETAC

S w/u

-

15min TGU practice @ 10-20#

-

10x 90/60 Row/ski

@ 2k + 5/6sec

-

5min FLR

ETAC

S w/u

-

10x push up + 10x band pull apart

3 rds

-

ME Upper: incline close grip Bench press

-

3x3 Floor press @ 85% of above weight

-

12x seated DB OHP +

20x band pull apart 

5 sets

-

100x triceps pull down

100x push up

GPP

S w/u

-

WARM UP:

15 min TGU Practice

-

FOCUS:

12x 30/90

7/10x push up during rest

-

ACCESSORY:

400m Sled Drag

-

CORE:

3x 60/60 Static Hold

-

COOLDOWN:

5 min intentional stretching

GPP

S w/u

-

WARM UP:

20x Banded Pull Aparts

20x dislocates

*break up as needed

-

Super Set:

10x Rev Fly w/ pause

5x Inchworm w/ push up

6x Bird Dog Row w/ pause

3 rounds

-

FOCUS:

W2H Overhead Press

3x5 Overhead Press @ 70%

Full Rest

-

ACCESSORY:

Super Set:

3x8 Floor Press

3x8 Body Row (slow lower)

-

CORE:

4x 60 sec FLR

-

COOLDOWN:

100x Banded Tri Push Down

100x Banded Face Pull

ETAC

S w/u

-

3x 2000m Row/ski + 3min rest

1. @ 2k +18

2. @ 2k + 15

3. @ 2k + 12

-

3x sets max rep pull up

Full rest between

-

100x Banded upright row

-

800m light sled drag @ 1x45# plate

ETAC

BLOCK A 23.2 WK2

S W/U

-

1x DL + 1x HC + 1x FS

Every 30sec for 10min

@ 95-135#

-

ME lower:

SBB 

-

3x2 @ 85% of above weight

-

10x heavy BB RDL + 20x DB lunge 

5rds

-

6x 30m heavy farmers carry

GPP

S w/u

-

WARM UP:

2x5 World’s Greatest Stretch

-

Super Set:

3x10 Kang Squat

3x10 Cossack Squat

3x30m Lateral Monster Walk

-

FOCUS:

Work to Heavy 1-2 rep Deadlift

3x3 Deadlift @ 85%

Full Rest

-

ACCESSORY:

Super Set:

3x10 BSS w/ Pause

3x10 KBS

-

CORE:

4x 30/30 Boat Pose Hold

-

COOLDOWN:

2x5 Supported Airplane to Half Moon

-

5-10 min intentional Stretching

GPP

S w/u

-

WARM UP

BB Complex:

1x Power Clean + 1x Hang Clean + 1x Push Press

Every 30 sec for 5 min

-

FOCUS

30 min EMOM

1. 10 Cal Row/Ski

2. 5x Deadlift

3. 10 Cal Row/Ski

4. 10x BB Thrusters

5. 10 Cal Row/Ski

6. rest

-

CORE

5 min FLR Minimal Drops

-

COOLDOWN

5-10 min easy pace bike/walk

(can sub any light movement:

GPP

S w/u

-

WARM UP:

400m sled drag

-

Super Set

3x10 Superman arm rotations

3x10 mace 360

3x10 KB figure 8’s

3 rounds

-

FOCUS:

Tempo Super Set:

3x6-8 Pedlay Row 

(3311)

3x6-8 Single Leg RDL

(3131)

2 min rest

-

ACCESSORY:

Tempo Super Set:

3x8-10 Heel Elevated Goblet Squat

(3311)

3x6-8 Floor Press

(3331)

2 min rest

-

CORE:

30 sec Banded KB Side Carry March

3 rounds each side

-

COOLDOWN:

5 min intentional Stretching

GPP

S w/u

-

WARM UP:

10-15 min TGU Practice

-

400m sled drag

-

FOCUS:

Block 1

3x 30/30 Row/Ski/Bike

3 min rest

Complete

3 blocks

-

ACCESSORY:

400m Sled Drag

-

CORE:

30x birddog

30x banded pull apart

30x air squat w/ band around knee

* break up as needed

-

COOLDOWN:

5 min intentional stretching

GPP

S w/u

-

WARM UP:

20x Deadbug

20x dislocates

*break up as needed

-

Super Set:

10x Rev Fly w/ pause

5x Inchworm w/ push up

10x Bent Over DB Row

3 rounds

-

FOCUS:

W2H Bench Press

3x5 Bench Press @ 70%

Full Rest

-

ACCESSORY:

Super Set:

3x6 Single Arm DB Row @ heavy

3x10 Piston Z-Press

-

CORE:

4x 60 sec FLR

-

COOLDOWN:

100x Banded Tri Push Down

100x Banded Face Pull

GPP

S w/u

-

WARM UP:

20x Side Plank Clam Shell

*break up as needed

-

Super Set:

3x10 KBS

3x8 Goblet Squat

3x3 Box Jump Drop Jump

-

FOCUS:

W2H Box Squat

3x3 Box Squat @ 85%

Full Rest

-

ACCESSORY:

Super Set:

3x10 B-Stance RDL

3x10 GHR w/ Pause on last rep

-

CORE:

4x 30/30 Hollow Hold

-

COOLDOWN:

2x5 Supported Airplane to Half Moon

-

5-10 min intentional Stretching

GPP

S w/u

-

WARM UP:

10 min KB Play

*keep KB Moving for 10 min

-

FOCUS:

FOR TIME:

30x KB Rack Squat 53/35#

+

500m Row/Ski

+

20x Box Jumps

+

500m Ski/Row

+

25x weighted sit ups 20/10#

+

100m DB Farmers Carry 60/35#

+

25 Cal Echo

+

20x G2S 70/50#

+

30m Sled Push/Pull 135/90#

+

20x Devils Press 2x 25/15#

*Complete 160m Run buy-in prior to every movement

(160m Run then 30x KB Rack Squat

-

COOLDOWN:

5-10 min intentional Stretching

GPP

S w/u

-

WARM UP:

400m sled drag

-

Super Set

3x10 Superman arm rotations

3x10 mace 360

3x10 KB figure 8’s

3 rounds

-

FOCUS:

Tempo Super Set:

3x6-8 Single Arm DB Row 

(3311)

3x6-8 Single Leg RDL

(3131)

2 min rest

-

ACCESSORY:

Tempo Super Set:

3x8-10 Spanish Squats w/ pause

(3311)

3x4-6 Windmill

(3331)

2 min rest

-

CORE:

30 sec Bamboo Bar Over Head Hold + 30 sec Plank

3 rounds

-

COOLDOWN:

5 min intentional Stretching

GPP

S w/u

-

WARM UP:

30x birddog

30x banded pull apart

30x air squat w/ band around knee

* break up as needed

-

400m sled drag

-

FOCUS:

Equal Work to Rest

500m Row/Ski

6 rounds

-

ACCESSORY:

400m Sled Drag

-

CORE:

10-15 min TGU Practice

-

COOLDOWN:

5 min intentional stretching

GPP

S w/u

-

WARM UP:

20x Deadbug

20x dislocates

*break up as needed

-

Super Set:

10x Rev Fly w/ pause

5x Inchworm

2-5x Chin up

3 rounds

-

FOCUS:

W2H Bench Press

3x3 Bench Press @ 85%

Full Rest

-

ACCESSORY:

Super Set:

3x10 DB Pull Over

3x10 Williams Press

3x10 Z-Press

-

CORE:

30x Mountain Climbers

(L+R=1)

30 sec rest

4 rounds

-

COOLDOWN:

5-10 min intentional stretching

GPP

S w/u

-

WARM UP:

20x Side Plank Clam Shell

*break up as needed

-

Super Set:

3x10 KBS

3x8 Goblet Squat

3x3 Box Jump Drop Jump

-

FOCUS:

W2H Back Squat

3x3 Back Squat @ 85%

Full Rest

-

ACCESSORY:

Super Set:

3x10 RDL

3x10 BSS

-

CORE:

4x 30/30 Boat Pose

-

COOLDOWN:

2x5 Supported Airplane to Half Moon

-

5-10 min intentional Stretching

GPP

S w/u

-

WARM UP:

10 min TGU Practice

-

2 min @ Fast Pace

1 min @ Easy Pace/Rest

10 rounds

-

10 min intentional Stretching

GPP

S w/u

-

WARM UP:

5x inchworm w/ push up

10x Mace 360 (each side)

2-5x pull up

15 cal Echo Bike

3 rounds

-

FOCUS:

3x1750m + Full Rest

1st: 1000m @ 2k+10

2nd: 500m @ 2k+6-7

3rd: 250m @ 2k+2-4 

First Round Open Stroke Rate.

Next rounds, increase/decrease stroke rate by 2+

-

COOLDOWN:

10 min KB Play

GPP

S w/u

-

WARM UP:

30x DeadBug

-

Super Set:

3x8 Cossack Squat w/ pause (each side)

3x10 Hollow Hold Lat Pull Down

3x30m Lateral Monster Walk

-

FOCUS:

Warm up Snatch Grip Banded DL to 50% + 25% bands

5x5 BS 

1 min rest

-

ACCESSORY

Super Set:

3x8 Seated Good Morning

3x6 Heel Elevated GS w/ pause

-

COOLDOWN:

3x5 airplane to Half moon

(pause in both poses)

*use rig/wall to help with balance

-

5 min intentional stretching