GPP

Standard Warm Up

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WARM UP:

3x10 Hip Box

3x10 Jump Squat

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3x5 inchworm

3x30-60 Sec Low Squat Hold

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FOCUS:

Spend 3 min warming up on machine of choice (Ski/Row)

FOR TIME

2000m

Record per 500m Average and Stroke Rate

Full Rest

-

CORE

4x 30 sec Dead Hang

-

Cooldown:

100x Hollow Hold Lat Pull Down

GPP

S w/u

-

BB Complex

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

6-8 rounds increasing weight each round

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30 min Max Meters

@ Stroke Rate Row 18 s/m

@ Stroke Rate Ski 36 s/m

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5-10 min Foam Roll Stretching

GPP

Standard Warm Up

-

WARM UP:

3x10 Banded RDL

3x5 box Jump

3x5 bss w/ pause

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FOCUS

W2H sumo deadlift 

3x @ 60% W/ bands + 2x Broad Jumps

3 Rounds

Full Rest

-

ACCESSORY

3x8 Good Morning 

3x3-5 pull up

-

CORE

4x 30/30 weighted sit up

-

Cooldown:

100x high pull

ETAC

400m sled drag

-

100x TGU @ 15-25#

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3x10 sqt

3x5 GS

3x5 RDL

-

1x20 sqt

-

5k row/ski @ 2k + 20

-

3x (5-1) pull up ladder

GPP

S W/u

-

15 min

TGU practice with 3-5 sec pause at each position 

-

4x 750m row/ski

@ 2k pace and stroke rate

4-5 min rest

-

10 min

foam roll/ stretch/mobility 

ETAC

Swu

-

3x10 sqt

Warm up sqt to working weight for 20

1x20

-

Warm up bench to 80%

-

10-1 bench press @ body weight + 100m ski

Ski sub 20sec for m sub 23sec for F

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10x10 push up

-

4x25 triceps band push down

GPP

S w/u

-

Single arm KB Complex:

10x Swing + 8x snatch + 6x clean & press + 4 windmill

2 rds each arm

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1250m row/ski focusing on stroke rate control aim for 2k + 5-8 3-5 min rest

Or

10x 250m row/ski pacing at 2k then improving each round

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100x leg curl

100x tri push down

ETAC

Guinea pig block wk 1-6

Swu

-

3x10 sqt @ pvc (bs/FS/ohs)

-

10x KBS

5x box jump

3x ball slam

4rds

-

Warm up bs to 80%

5x3 @ 80%

2-3min rest

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1x20 @ 175

-

3x10 Bb RDL

3x8 GHR

-

4x30/30 echo bike

-

100x leg curl

GPP

Standard Warm Up

-

15 min

Work to Heavy KB/DB Complex: 1x of each

Swing + Clean + Snatch + Windmill +TGU

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5x Single Arm KB Deadlift

500m Row @ 2k pace

2-3 min rest

3 rounds

-

5x Heavy KB Swing

500m Row @ 2k Pace

2-3 min rest

3 rounds

-

4x 30 sec Dead Hang

-

100x Face Pull

GPP

Standard warm up

-

For Time:

10k row/ski

Aim for 2k+20-22

Aim for 2k stroke rate

GPP

Standard Warm Up

-

WARM UP:

3x10 Banded RDL

3x5 box Jump

3x10 Single Leg Box Squat

-

FOCUS

W2H Deadlift

3x @ 70% + 2x Broad Jumps

3 Rounds

Full Rest

-

ACCESSORY

3x8 Good Morning 

3x3-5 Chin up

-

CORE

4x 30/30 banded KB Match

30 sec One side /30 sec other

-

Cooldown:

100x high pull

ETAC

S w/u

-

3/5x pull up + 10x mace 360 (one direction) + 10x push up + 10x mace 360 other side

4 rounds

-

M.E. Upper: 

3RM strict press

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

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5x bamboo bar Overhead Press + 30 sec overhead hold + 1min FLR

4 rounds

-

150x banded triceps push down

150x banded face pull

GPP

S w/u

-

100x TGU at light weight

-

5-10 min easy bike/ski/row

GPP

Standard Warm Up

-

WARM UP:

Keep KB Moving for 10 min

-

10x Ground to Shoulder

500m Row/Ski

3 rounds; 3 min rest 

vary stroke rate each round

Stroke Rate for Row R20/22/24

Stroke Rate for Ski R40/42/44

Aim for 2k pace

-

10x Good Mornings

10x push up

500m Row/Ski

3 rounds; 3min rest

vary stroke rate each round

Stroke Rate for Row R26/28/30

Stroke Rate for Ski R46/48/50

Aim for 2k pace

-

CORE

6x30/30 Plank + Shoulder Taps

-

Cooldown:

100x Face Pull

GPP

Standard Warm Up

-

WARM UP:

Barbell Complex:

RDL + Bent Row + Clean + Front Squat + Push Press + Back Squat

4 rounds

-

FOCUS:

Spend 3 min warming up on machine of choice (Ski/Row)

FOR TIME

2000m

Record per 500m Average and Stroke Rate

-

CORE

4x 30 sec Dead Hang

-

Cooldown:

100x Hollow Hold Lat Pull Down

ETAC

SWU

-

10x face pull + 10x pull apart

3rds

-

10x KBS + 5x box jump + 10cal

3rds

-

ME lower: 1RM SSB

-

3x1 heavy single SSB

Full rest

-

10x RDL + 10x pull apart

4 sets, 90sec rest

-

6x pull up + 25x legs curl

4sets, 90sec rest

-

5min FLR

GPP

S w/u

-

WARM UP:

Single Arm KB COMPLEX:

6x snatch + 20m overhead carry + 6x clean + 20m shoulder carry + 6x swing + 20m side carry

3 rounds each arm

-

5x G2S

250m ski/row

2 min rest 

3 rounds

-

5x man makers

250m ski/row

2 min rest 

3 rounds

-

CORE:

5 min FLR

-

COOLDOWN:

100x curls

GPP

S w/u

-

BB Complex: 5x of each

RDL + Bent Row + High Pull + Clean + Front Squat

3rds

-

Super Set:

10-12x Single Leg Box Squat (3030)

10-12x Chainsaw Row (30X1)

3 rds w/ 90 sec rest

-

10-12x Single Arm KB Deadlift (3030)

10-12x Explosive Reverse Band Push-up

3 rds w/ 90 sec rest

-

4x 30 sec

GPP

S w/u

-

WARM UP:

15 min TGU practice

-

INTERVALS:

90/30 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:

5 min Odd Object Carry

F: 25#+

M: 50#+

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 Narrow Grip BP

3x5 @ 70%

-

ACCESSORY:

Super Set:

3x15 Hand Release Push Up

3x15 Ring Row

-

CORE:

4x30 sec Dead hang

-

COOLDOWN:

150x Banded Tri Push Down