GPP

S w/u

-

WARM UP:

Super Set:

3x10 dislocates

3x10 Lateral DB Raise w/ pause

3x10 Sots Press w/ pvc

-

FOCUS:

Work to Heavy 1-2 rep Single Arm BB Overhead Press

3x5 @ 70%

-

ACCESSORY:

Super Set:

3x12 DB bench press

3x12 bench dips

-

CORE:

4x30 sec Dead hang

-

COOLDOWN:

150x Banded Tri Push Down

ETAC

ETAC: Block A WK8

S W/U

-

15x sqt + 10x KBS + 20x lunge

3rds

-

M.E. lower:

Zercher Sqt

-

3x1 @ 85% of above weight full rest between

-

4x12 Good morning

4x12 Bent Row

-

100x box step up @ 65# or more

unbroken

-

5x30/30 hollow hold

GPP

S w/u

-

WARM UP:

Super Set:

3x10 Hip Box

3x8 Cossack Squat w/ Base Leg elevated on plate

3x5 Box Jumps

-

FOCUS:

Spend 20 min to 

Max Effort Back Squat

-

3x1 @ 90%

-

ACCESSORY:

Super Set:

3x12 Sumo Deadlift

3x12 Reverse Lunge

-

CORE:

4x 30/30 Ring FLR

-

COOLDOWN:

Tempo Single Leg Touchdown Squat (3030)

5x10

ETAC

S W/U

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

-

5x5 BP @ 50% + 25% bands

1min rest between

-

3x20 standing KB piston press

*10x each arm

-

2x1min overhead hold

-

8x 30/30 row/ski @ 2k-7sec

4min rest

4x 30/30 Assault bike for max total cal

ETAC

S w/u

-

10x KBS + 3x knee jump

3 rounds

-

5x5 BS @ 50% + 25% bands

1min rest between

-

10min EMOM

2x DL @ 70% off 4” deficit 

-

10-1 Hang clean ladder @ 135#

*after each rung 250m row 

-

4x12 hyper

GPP

Super Set

3x 250m row/ski

3x15 KBS

3x5 Box Jumps

-

For Time:

30-20-10

Calories + Wall Ball + Calories

5 min rest

-

For Quality

15-12-9

DB Devils Press w/ Box Step Over

*DB Bearcrawl completed after each round

-

10 min Cooldown/Mobility

ETAC

S w/u

-

1 mile run

Rest 7 min

1200m run

Rest 5min

800m run

Rest 3min

400m run

-

100x push up

100x sit up

GPP

S w/u

-

WARM UP:

10x Bent Over Chest Slams

3x Standing Jump into Broad Jump

10x Mace Tire Slams

5 rounds

-

FOCUS:

5x Hard Ball Slams

100m Sled Sprint

3 rounds

Full rest

-

ACCESSORY:

3x 1 min death march

135/185#

-

CORE:

3x 60 sec Max Rep Weighted Sit Up

-

COOLDOWN:

100x Banded Bent over Row

100x Banded High Pull

ETAC

S w/u

-

10x dislocate + 10x band pull apart + 10x push up + 30m bear crawl

4 rounds

-

M.E. Upper: 

3’ board press

-

5x5 seated KB strict press

-

2x1 min earthquake BP

2x1min earthquake overhead hold

-

12 Williams press + 25 x push down

4 sets

GPP

S w/u

-

WARM UP:

3x10 birddog

3x10 Dead Bug

3x5 pause air squat w/ band around knee

-

FOCUS:

12x 30/90

15m Suitcase carry (each arm)

-

ACCESSORY:

400m Sled Drag

-

CORE:

10 min TGU Practice

-

COOLDOWN:

5 min intentional stretching

ETAC

S w/u

-

800m sled drag @ 45# plate

-

20min run

20min row

* at moderate pace

GPP

S w/u

-

WARM UP:

20x Superman Arm Rotations

20x Pallof Press

-

Super Set:

3x10 Rev Fly w/ pause

3x5 Inchworm w/ push up

3x10 Banded Pull Aparts w/ Pause

-

FOCUS:

W2H Dead Stop Bench Press

3x5 Dead Stop Bench Press @ 70%

Full Rest

-

ACCESSORY:

Super Set:

3x12 Gorilla Row

3x10 Piston Z-Press

-

CORE:

4x 30 sec Dead Hang Rings

-

COOLDOWN:

100x Banded Tri Push Down

100x Banded Face Pull

ETAC

BLOCK A 23..2 WK7

S W/U

-

15x sqt + 10x KBS + 20x lunge

3rds

-

M.E. lower:

FS

-

3x1 @ 85% of above weight full rest between

-

5x10 heavy BB RDL

5x10 Snatch grip high pull 

-

Max distance 10min farmers carry @ 16/23kg

GPP

S w/u

-

WARM UP:

2x10 Seated Single Leg Lifts over Object

-

Super Set

3x15 Towel KB Swing

3x10 Cossack Squat w/ pause

3x5 Lateral Box Step Up (L+R=1)

-

FOCUS:

W2H Sumo Box Squat

3x3 @ 85%

-

ACCESSORY:

Super Set:

3x15 RDL

3x10 GHR

-

CORE:

4x 30/30 Hollow Hold Flutter Kicks

-

COOLDOWN:

100x Prone Leg Curl

ETAC

S W/U

-

10-1 push up ladder

After each rung 3-5x pull up

-

8x3 KB C&P

1min rest between

-

4x12 earthquake BP

2min rest between

-

2x1min Farmers hold

-

4x 30sec static ring hold

ETAC

S w/u

-

10min EMOM:

2x Power clean + 2x Hang clean

-

5x5 BS @ 60% + 25% bands

1min rest between

-

5x5 Sumo DL @ 50% + 25% bands

1min rest between

-

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

For max distance

5 min rest

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

For max total distance

GPP

S  w/u

-

10 min KB/Mace/Club Practice

-

25 min AMRAP:

2x devils Press + 2x thrusters + 2x PP + 100m ski/row/run (200m bike)

*+2x reps on all DB movements

-

Single arm KB carry complex

30m single arm OHC + 30m single arm Rack Carry + 30m Suitcase carry

6 rounds (3 rounds each arm)

-

5x 60/60 Ring FLR

ETAC

S w/u

-

30sec each station 

1. Around the World

2. Snatch

3. Figure 8

4. Reverse lunge

3 round without setting the KB down

-

6x 30sec handstand hold 

-

5k Ski

GPP

S w/u

-

WARM UP:

Super Set:

BB Complex: 5x of each movement:

RDL + Hang Clean + Front Squat + Push Press + Back Squat

5 rounds; Start Light and work to Moderate

**After each round of the Complex. 100m Run

Rest as needed after Complex + Run

-

FOCUS:

2-5x Eccentric Pull Ups

*aim for 5+ sec

3-5x Reverse Band Explosive push up

5 rounds

3 min rest

-

CORE:

4x 30/30 Ring Dead Hang

-

COOLDOWN:

100x Banded Pull Through

100x Banded Pull Apart

ETAC

S w/u

-

10x push up +

30x mountain climber +

6x KB C&P

4 sets

-

M.E. Upper:Strict press from eye level 

-

5x5 KB Stirct Press

-

2x1min Rack Hold 

2x1Min overhead hold

-

3x1min death march + bicep curl