ETAC

S W/U

-

8x2 (knee jump + broad jump)

-

M.E. lower:

2RM Pause chamber bar back sqt

-

3x2 @ pause squat 

-

3x8 GRH

3x8 BSS

-

3x20 trap bar shrug 

3x30 KBS

GPP

w/u

-

WARM UP:

Super Set:

3x5 Airplane to Half Moon w/ pause in each position

3x10 Headcutter

3x10 Lateral Box Step Over

-

FOCUS:

Work to Heavy Triple (3 reps)

3x1 @ 90%-heavy

-

ACCESSORY:

Super Set:

3x15 Good Morning

3x15 Single Arm Row

-

CORE:

4x 30/30 Hollow Hold + Alt Scissor Lifts

-

COOLDOWN:

100x banded PVC RDLs

(Band pulls away from body)

ETAC

S W/U

-

20x dislocate

-

10x DB PP + 15x band pull apart +

15x Band upright row 

3 rounds

-

5x5 PP @ 55% + red bands

1min rest

-

6x5 BP @ 65% 1RM

1min rest between

*2 sets each grip: close, wide, reg

-

DB complex:

10-1 reps of each

bent row  + hang clean +  Push press + push up

*after each set 100m ski 

GPP

S w/u

-

WARM UP:

KB COMPLEX: Don’t Set KB Down

5-10-15-20-15-10-5

KB Swing + KB Goblet Squats

-

“Pressure Cooker” from Squatober 2023

10 min AMRAP

2x Back Squat @ 85% of 1RM

-

CORE:

4x30/30 Hollow Hold

-

COOLDOWN:

10 min Stretching

ETAC

S w/u

-

10x2 weighted knee jump

-

5x5 BS @ 50% + 25% band tension

1min rest

-

5x5  deficit DL @ 50% + 35% band tension

1min rest 

-

4x8 Goodmorning

4x10 hyper

-

20x DB box step up + 20cal AB

4 rounds for time

M @ 2x 23kg

F @ 2x 12-16kg

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:

90/60 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

250m ski + 8x DBL KB clean & Press + 30m lunge

3-4 sets, rest some between

-

6x 500m Row/ski + 2min rest

@ 2k pace 

row R26/28

Ski R46/48

-

3x10 bird dog

-

6x 30m waiter/suitcase carry

*1x KB over head 1x KB suitcase carry

can have different weights

GPP

S w/u

-

WARM UP:

BB Complex

Every 30 Sec for 5 Rounds

1x Power Clean + 1x hang clean + 1x Push Press

Increase weight and repeat for another 5 rounds

-

FOCUS:

SUPER SET 1

5x Single Leg Box Squat

(3030)

90 sec Rest

3-5x Eccentric Pull Up

(30x0)

90 sec Rest

3 rounds 

-

SUPER SET 2

12x Good Morning

(3330)

90 sec Rest

10x DB Curl to Shoulder Press

90 sec Rest

3 rounds 

-

CORE:

5 min FLR

*minimal drops

-

COOLDOWN:

100x banded PVC RDLs

*band pulls PVC away from body

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: 

3RM PP

-

4x5 pause bench press @ 50% *3 count pause

-

6x TGU + 1min FLR

5 rounds

-

3x50 banded triceps push down

3x50 banded face pulll

ETAC

S w/u

-

400m sled drag

-

KB complex:

Keep a light KB moving for 10min

-

6x 30/30 Row 

4min rest

6x 30/30 ski

4min rest

6x 30/30 AB

-

5min AMRAP

T2B

GPP

S w/u

-

WARM UP:

Super Set:

3x10 Seated Single Leg Lift over Object

3x5 Single Leg Box Squat 

3x3 Knee Jump into Broad Jump

-

FOCUS:

W2H 1-2 rep Sumo Box Squat

3x1 @ Heavy

-

ACCESSORY:

Super Set:

3x15 Snatch Grip RDL

3x15 

-

CORE:

4x 30/30 Zercher Standing March

-

COOLDOWN:

2-3x 1 min Death March

ETAC

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

5x3 BB jump sqt 1min rest between

-

M.E. lower:

3RM Sumo DL 

-

4x8 Box sqt @ 65%

-

4x8 GHR

4x8 Pull up

-

100x band pull through

GPP

S w/u

-

Super Set:

3x10 Goblet Squat

3x10 KB Swing

3x10 Mace 360/KB Halo

3x5 Box Jump

-

Warm up Back Squat

10 min EMOM

2x @ 70% + 2x Broad Jump

(Full Rest after)

-

Warm up Sumo Deadlift

10 min EMOM

2x @ 70% + 2x Broad Jump

(Full Rest after)

-

5-10 min stretching

GPP

S w/u

-

WARM UP:

10 min Sled Drag

-

INTERVALS:

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 Odd Object Carry

F: 25#+

M: 50#+

GPP

S w/u

-

WARM UP:

3x10 dislocates

3x10 Lateral DB Raise w/ pause

3x10 Sots Press w/ pvc

-

FOCUS:

Work to Heavy 1-2 rep Earthquake Bench Press

3x5 @ 70%

-

ACCESSORY:

Super Set:

3x15 DB bench press

3x15 bench dips

-

CORE:

4x30 sec Dead hang

-

COOLDOWN:

150x Banded Tri Push Down

ETAC

BLOCK B 23.2 wk2

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

7x3 Power Clean

@ 60-70%

-

M.E. lower:

3RM zercher sqt

-

4x2 zercher sqt @ 85% of 3RM

-

4x12 Belt sqt

4x10 hyper

4x8 Good morning

-

3x1min Death march farmers carry

GPP

S w/u

-

WARM UP:

3x10 Hip Box

3x8 Cossack Squat w/ Base Leg elevated on plate

3x5 Box Jumps

-

FOCUS:

W2H 1-2 rep Front Squat

3x1 @ Heavy

-

ACCESSORY:

Super Set:

3x15 Sumo Deadlift

3x15

-

CORE:

4x 30/30 Ring FLR

-

COOLDOWN:

Tempo Single Leg Touchdown Squat (3030)

4x10

ETAC

S W/U

-

20x dislocate

-

5x5 PP @ 45% + red bands

1min rest

-

5x5 PP @ 65%

1min rest

-

DB complex: 

10x devils press +

8x PP +

6x renegade row +

4x box jump

4 rounds for time

M@ 30#

F @ 20#

-

100x banded triceps push down

100x band face pull

GPP

S w/u

-

WARM UP:

2x(5-1) Pull Up Ladder

5x Kang Squats after each rung

-

SQUATOBER:

SUMO BOX SQUAT

5x5 @ 70%

*last set is an AMRAP Set

2 min rest

-

FINISHER:

2 min Max Meter Ski/Row/Bike

-

CORE:

4x 30 sec dead hang

-

COOLDOWN:

100x Banded Face Pull

100x Banded Leg Curl

ETAC

S w/u

-

5x DBL KBS + 5x DBL KB Clean + 30m Rack hold carry 

5 sets, 1min rest

-

5x5 BS @ 50% + 25% band tension

1min rest

-

5x5 Sumo DL @ 50% + 25% band tension

1min rest 

-

5x G2S @ 50% BW + 10x split jump + 50x death march steps

4 rounds

-

100x banded leg curl