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

-

CORE:

10-15 min TGU Practice

-

FOCUS:

Equal Work to Rest

500m Row/Ski

6 rounds

-

COOLDOWN:

5 min intentional stretching

ETAC

S w/u

-

50x TGU @ 10-20#

Done slow and controlled

-

3x (5-1) pull up ladder

-

5k Row/ski/run @ 2k + 16/18sec

GPP

S w/u

-

WARM UP:

2x30m Suitcase + Waiter Carry

Super Set:

3x8 Single Arm KB/DB Snatch

3x5 Hindu Push Up*

*come back to standing between reps

3x2-5 Eccentric Chin Up

-

FOCUS:

W2H Bench Press

Super Set

3x3 Bench Press @ 75-85%

3x3 Ball Slam

-

ACCESSORY:

Super Set:

3x12 Arnold Press

3x10 DB Pull Over

-

CORE:

4x 30/30 FLR to Plank

-

COOLDOWN:

100x Banded Tri Push Down

100x Banded High Pull

ETAC

S W/U

-

15x sqt + 10x KBS + 10cal Assault bike

3 rounds

-

ME lower

Banded back sqt

-

3x1 @ 85% of above weight full rest between

-

4x12 BB RDL

4x12 T-Bar Row

-

10x KBS @ 23/32kg + 10sec rest

10 rounds

GPP

S w/u

-

WARM UP:

20x Alt 90-90 Hip Opening Stretch

Super Set:

3x10 Cossack Squat w/ pause

3x3 Single Leg Broad Jump

3x30 sec Low Squat Hold with Band Around knees

-

FOCUS:

W2H Deadlift w/ bands in 5-6 sets

Super Set

3x3 Deadlift @ 70-80% of Heavy

3x3 box Jump

-

ACCESSORY:

Super Set:

3x12 Single Arm Row

3x6 Explosive BSS w/ pause

-

CORE:

4x 30/30 Russian Twists

-

COOLDOWN:

100x Banded Leg Curl

100x Banded Face Pull

ETAC

S W/U

-

10-1 Ladder

Push up + ball slam + KB halo

-

5x5 BP @ 60% + 25% bands

1min rest between

-

MAX REP SET

DOUBLE KB JERK

-

25x banded triceps pull down + 25x band pull apart

4sets, rest as needed between

-

5x burpee + 60m suitcase carry (change hands @ 30m) + 200m run

4 rounds for time

ETAC

S w/u

-

10min EMOM

1x PC + HC + FS

or

1x SN + HSN + OHS

-

5x5 BS @ 60% + 25% bands

1min rest between

-

5x5 DL @ 60% + 25% bands

1min rest between

-

4x8 controlled hyper

*increase weight each round

-

10x 30/30 row/ski/bike/run

for max total meters/cal

GPP

S w/u

-

WARM UP:

10 min KB Play

-

FOCUS:

35 min EMOM

1. 10/15 Cal Row/Ski/Bike

2. 6x Single Arm KB DL

3. 10/15 Cal Row/Ski/Bike

4. 6x Single Arm Thruster

5. 10/15 Cal Row/Ski/Bike

6. 6x Alt devils Press

7. Rest

-

CORE:

5 min FLR

*minimal Drops

**Minimal Swaps to Downdog

-

COOLDOWN:

10 min deep Stretching with bands & Box

*Start with sticking points like ankles, Hips, Shoulders then expand from there

ETAC

S w/u

-

5x 1500m Row/ski

Start @ 2k +17/18sec 

Increase pace by -2/-3sec per interval

-

4x30m heavy farmers carry

ETAC

S w/u

-

10x push up + 10x band pull apart

3 rds

-

ME Upper: STRICT PRESS

-

50x double KB jerk for time

M @ 2x 20kg

F @ 2x12kg

-

15x williams press

20x band pull apart 

4 sets

-

100x push up

Max reps per set, full rest between until total number completed

GPP

S w/u

-

WARM UP:

15 min TGU Practice

-

FOCUS:

8x 60/90

-

ACCESSORY:

20 min deep Stretching with bands

*Start with sticking points like ankles, Hips, Shoulders then expand from there

ETAC

S w/u

-

800m sled drag @ 1x45# plate

-

6x 500m + 2min rest

Start @ 2k pace and increase each round

-

5min FLR

*20x burpee penalty per drop

GPP

S w/u

-

WARM UP:

3x30m Suitcase + Waiter Carry

Super Set:

3x8 Single Arm KB/DB Snatch

3x5 Hindu Push Up*

*come back to standing between reps

3x2-5 Chin Up

-

FOCUS:

W2H Earthquake Bench Press

3x5 @ ~70% of Heavy

-

ACCESSORY:

3x12 Cuban Press

3x12 Overhead Tri Ext

-

CORE:

4x 30/30 Plank w/ KB Slide

-

COOLDOWN:

100x Banded Tri Push Down

100x Banded High Pull

ETAC

BLOCK A 23.2 WK3

S W/U

-

15x sqt + 10x KBS + 10cal

3 rounds

-

ME lower:

Banded Rack pull from above the knee

-

5x10 bulgarian split sqt @ BB in front rack position 

5x10 BB hip bridge

-

4x30/30 snatch grip high pull 

-

2 sets max rep pull up full rest between

GPP

S w/u

-

WARM UP:

20x Alt 90-90 Hip Opening Stretch

Super Set:

3x10 Cossack Squat w/ pause

3x4 Straight Leg Box Jump

3x30 sec Low Squat Hold with Band Around knees

-

FOCUS:

W2H Back Squat in 5-6 sets

3x3 Back Squat @ 85% of Heavy

-

ACCESSORY:

3x12 Alt Gorilla Row

3x12 BSS

-

CORE:

4x 30/30 Alt Leg Raise

-

COOLDOWN:

100x Banded Leg Curl

100x Banded Face Pull

GPP

S w/u

-

WARM UP:

10x Deadbug

3x Broad Jump

2-5x Pull Up

-

FOCUS:

W2H Trap Bar Carry 30m 

5 rounds @ 50%

Full Rest

-

ACCESSORY:

25xFace Pull

25x High Pull

25x Pull Apart

25x Pull Throughs

6 rounds

-

CORE:

4x 30/30 Static Overhead Hold

*Rest in Rack/shoulder Hold

-

COOLDOWN:

100x Banded Pull Through

100x Banded Pull Apart

ETAC

S W/U

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

5x5 BP @ 55% + 25% bands

1min rest between

-

For time

 100x wall ball 20# +

100x ball slam @ 20# +

100x push up

ETAC

S w/u

-

BB complex: 4x of each

DL + HC + front rack lunge

4 sets @ increasing weight

-

5x5 BS @ 55% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

“Jones Crawl”

10x DL @ 115% BW + 25x box jump

3rds for time

GPP

S w/u

-

WARM UP:

10 min KB Play

-

FOCUS:

35 min EMOM

1. 10/15 Cal Row

2. 3x G2S 50/70/100

3. 10/15 Cal Ski

4. 10x Headcutter

5. 10/15 Cal Bike

6. 6x Burpees

7. Rest

-

CORE:

5 min FLR

-

COOLDOWN:

5 min stretching

GPP

S w/u

-

WARM UP:

400m sled drag

-

Super Set

3x10 Superman arm rotations

3x10 KB Halos

3x10 KB figure 8’s

3 rounds

-

FOCUS:

Tempo Super Set:

3x6-8 RDL 

(3131)

3x6-8 Banded KB Bench Press

(3333)

2 min rest

-

ACCESSORY:

Tempo Super Set:

3x8-10 Touch Down Squat

(3131)

3x2-5 M.E. Eccentric Pull Up

(M111)

2 min rest

-

CORE:

4x 30m Banded Side KB Carry

-

COOLDOWN:

5 min intentional Stretching