GPP

S w/u

-

WARM UP:

15 min to

Work to Heavy KB COMPLEX: 1x of each movement

swing + snatch + clean & Press + windmill + TGU

-

FOCUS:

SUPER SET 1

10x BSS

(3130)

90 sec Rest

10x body row

(30x1)

90 sec Rest

3 rounds 

-

SUPER SET 2

10x good morning 

(3130)

90 sec Rest

10x db bench press

(31x0)

90 sec Rest

3 rounds 

-

CORE:

5 min FLR

*minimal drops

-

COOLDOWN:

Tempo Single Leg Touchdown Squat (3030)

4x10

*if able to maintain tempo and form, increase depth from previous week

ETAC

S w/u

-

100x TGU @ 10-25#

*50x each side

-

5x (5-1) pull up ladder

-

6x 500m Row/ski + 2min rest

@ 2k pace & Rate

-

100x band upright row

GPP

S /wu

-

WARM UP:

10 min KB Single Arm Side Carry

*switch between Suitcase position, Side shoulder carry, Waiter Carry

**switch sides as needed

***keep KB off ground for the whole time.

-

INTERVALS:

10x 90/90 Sprint intervals

*Faster than 2k time

**practice Physiological Sigh during rest

PHYSIOLOGICAL SIGH

Double Nasal Inhale

First is as deep as possible, followed by a sharp inhale

-

COOLDOWN:

400m Sled Drag

ETAC

S w/u

-

3/5x pull up + 10x push up + 15x band pull apart + 15x band triceps push down

4 rounds

-

M.E. Upper: 

2RM Bench press

-

5x5 KB strict press

-

4x12 rolling triceps

-

10x gorilla row +

30m DB bear crawl + 250m ski + 2min rest

3 rounds

GPP

S w/u

-

WARM UP:

Super Set:

3x2-5 Pull Up

3x5 Sun A’s

3x10 Banded Pull Apart

-

FOCUS:

Work to Heavy 1-2 rep Earthquake Overhead Press

3x5 @ 70%

-

ACCESSORY:

Super Set:

3x12 Hand Release Push Up

3x12 Ring Row

-

CORE:

4x30 sec Dead hang

-

COOLDOWN:

150x Banded Tri Push Down

ETAC

S w/u

-

400m sled drag

-

Keep a KB moving for 10min

-

15x 30/90 Row/ski/bike

Row/ski @ 2k -5

*during rest 10x push up

-

10-1 T2B ladder

*after each set 30m suitcase carry

ETAC

BLOCK B 23.2 WK1

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

10x KBS + 5x Box jump 

4 rounds

-

M.E. lower:

Back squat

-

3x1 heavy single

-

4x10 hyper

4x10 BB lunge (each leg)

-

100x band pull throughs

GPP

S w/u

-

WARM UP:

10 min EMOM

Odd Rounds: 12/15 Cal

Even Rounds: 8-10x Headcutters

-

SQUATOBER:

Warm Up to Back Squat to weight that is heavier than previous week**

F: 65/105/145

M: 95/135/185

20 min AMRAP

At given weight

-

CORE:

4x30/30 Hollow Hold

-

COOLDOWN:

100x Banded Face Pull

100x Banded Leg Curl

GPP

S w/u

-

WARM UP:

Single Arm KB COMPLEX:

10x swing + 8x snatch + 6x clean & Press + 4x windmill + 2x TGU

2 rounds each arm

-

FOCUS:

SUPER SET 1

8x BSS

(3130)

90 sec Rest

8x single arm chainsaw row

(33x0)

90 sec Rest

3 rounds 

-

SUPER SET 2

8x Goodmorning

(3130)

90 sec Rest

8x DB Piston Bench Press

(3333)

90 sec Rest

3 rounds 

-

CORE:

5 min FLR

*minimal drops

-

COOLDOWN:

Tempo Single Leg Touchdown Squat (3030)

4x10

*if able to maintain tempo and form, increase depth from previous week

GPP

S w/u

-

WARM UP:

Super Set:

3x5 inchworm w/ push up

3x8 Single Arm KB Snatch

3x10 Rev Fly w/ pause

-

FOCUS:

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

3x5 @ 70%

-

ACCESSORY:

Super Set:

3x12 Gorilla Row

3x12 Z- Press

-

CORE:

4x30 sec Dead hang

-

COOLDOWN:

150x Banded Tri Push Down

ETAC

BLOCK A 23.2 WK 9

S W/U

-

10x KBS@ 16/23kg every 30sec for 5min 

-

M.E. lower:

Snatch grip DL

-

3x1 @ 85% of above weight full rest between

-

5x20 Hyper

5x10 Pendely row 

-

800m sled drag

GPP

S w/u

-

WARM UP:

Super Set:

3x10 Seated Single Leg Lift over Object

3x10 Kang Squat

3x3 Knee Jump into Broad Jump

-

FOCUS:

W2H 1-2 rep SSB Back Squat

3x1 @ Heavy

-

ACCESSORY:

Super Set:

3x12 Snatch Grip RDL

3x12 BSS

-

CORE:

4x 30/30 Zercher Standing March

-

COOLDOWN:

Tempo Single Leg Touchdown Squat (3030)

4x10

*if able to maintain tempo and form, increase depth from previous week 

ETAC

S W/U

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

-

5x5 BP @ 55% + 25% bands

1min rest between

-

10min EMOM 1x PP @ 80%

-

100x banded triceps extension

100x DB curl

-

4x 500m row/Ski + 1min rest

@ 2k pace

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

-

5x5 BS @ 55% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 2x box jump

-

50-40-30-20-10 reps of each

Box jump + KB Snatch

GPP

S w/u

-

WARM UP:

10 min EMOM

Odd Rounds: 12/15 Cal

Even Rounds: 8-10x Headcutters

-

SQUATOBER:

Warm Up to Back Squat to weight of Choice

F: 65/105/145

M: 95/135/185

25 min AMRAP

At chosen weight

-

CORE:

4x30/30 Hollow Hold

-

COOLDOWN:

100x Banded Face Pull

100x Banded Leg Curl

ETAC

TASK SPECIFIC TRAINING

OR

S w/u

-

30min AMRAP

800m run +

8x pull up +

500m Row +

8x pull up +

400m sled drag

-

5x 30/30 hollow hold

GPP

S w/u

-

WARM UP:

BB COMPLEX: 5x

RDL + Bent Row + Clean & Press + Front Squat & Press

3 rounds

-

FOCUS:

SUPER SET 1

8x BSS

Tempo: (3030)

90 sec Rest

8x Single Arm Supported DB Row

Tempo: (30X3)

90 sec Rest

3 rounds 

-

SUPER SET 2

8x Goodmorning

Tempo: (3030)

90 sec Rest

8x Single Arm DB Bench Press

Tempo: (3030)

*use only 1 DB

90 sec Rest

3 rounds 

-

CORE:

5 min FLR

*minimal drops

-

COOLDOWN:

Tempo Single Leg Touchdown Squat (3030)

4x10

ETAC

S w/u

-

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

4 rounds

-

M.E. Upper: 

2-BOARD FB BAR BP

-

3x1 @ 85% of above weight

-

Earthquake push up to failure

3 sets, full rest

-

Single arm DB complex @ 20/45#

6x Snatch + 6x Clean & press + 6x bent row + 6x Devils press

6 rounds (3x each arm) for time

GPP

S  w/u

-

WARM UP:

10 min KB Single Arm Side Carry

*switch between Suitcase position, Side shoulder carry, Waiter Carry

**switch sides as needed

***keep KB off ground for the whole time.

-

INTERVALS:

15x 30/90 Sprint intervals

*Faster than 2k time

**practice Physiological Sigh during rest

PHYSIOLOGICAL SIGH

Double Nasal Inhale

First is as deep as possible, followed by a sharp inhale

-

COOLDOWN:

400m Sled Drag

5-10 min Stretching

ETAC

S w/u

-

400m sled drag

-

3-mile kit run

-

6x5 weighted pull up