ETAC

FYF

ETAC

S w/u

-

Warm up BS to 1x20

-

EMOM 10

3x DL @ (50% + 25% bands) + 3x box jump 

-

10x KBS +

10cal echo

5 rds for time 

-

100x face pull

GPP

Standard Warm Up

-

WARM UP:

SUPER SET 1

8x BB DL w/ pause at knee

Tempo: (3030)

90 sec Rest

8x Single Arm chainsaw DB Row

Tempo: (30X3)

90 sec Rest

3 rounds 

-

SUPER SET 2

8x Goodmorning

Tempo: (3030)

90 sec Rest

8x DB Pull over

Tempo: (3030)

90 sec Rest

3 rounds 

-

5k row/ski

GPP

S W/u

-

100x TGU @ light

-

15 min steady state @ easy pace 

ETAC

15min eas pace Bike

-

Warm up BS to 1x20

-

10x 30/90 row/ski/bike @ 2k -7 or faster

-

100x leg curl

100x push down 

GPP

Standard Warm Up

-

WARM UP:

3x5 scap pull up

3x10 superman arm rotations

3x5 push up with row

-

FOCUS

Work to heavy 1-2 rep

 bench press

3x3 Bench Press 75%

3x3 ball slam

-

ACCESSORY

3x12 Gorilla row

3x12 Z-press

-

CORE

4x 30/30 Hollow hold mat pull down

-

Cooldown:

100x tri push

100x face pull

ETAC

S w/u

-

400m sled drag

-

5x DBL Kb c&P

10x push up

5x pull up

10cal

4 rounds

-

3x (4-1) PP ladder

-

10-1 incline Push up + 1-10 ball slam ladder

-

4x8 Rolling triceps

4x8 DB row

GPP

Standard Warm Up

-

WARM UP:

3x5 Hip Box

3x5 Cossack Goblet Squat

3x5 Box Jump

3x5 KB Swing

-

FOCUS

Work to Heavy 1-2 Rep Deadlift

3x1

-

ACCESSORY

3x12 B-Stance RDL

3x12 Good Morning

-

CORE

4x 30 Sec Dead Hang

-

Cooldown:

100x Banded PVC RDL

ETAC

S/E focus 20x squat wk4

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

10x lunge +

2x (knee jump + box jump)

5-6 sets

-

Pressure Cooker

10min AMRAP

2x BS @ 85%

-

1x20

* 30# lighter than target 20x

-

8x RDL + 25x band hip bridge

4 sets

-

4x 30/30 hollow hold

ETAC

FYF

ETAC

S w/u

-

Warm up BS to 1x20

-

5x GS + 100m Row sprint 

3 sets, 90sec rest

-

5x Dl @ 50% + Bands + 100M ski sprint 

3 sets, 2min rest

-

5min AMRAP

3x Pull Up +

5x BB row 

10x push up

ETAC

15min TGU practice

-

Warm up BS to 1x20

-

20min easy pace bike

GPP

15 min

W2H Single ArmKB Complex Practice:

5x High Pull + 30m Overhead Carry

5x Single Arm Gorilla Row + 30m Side Carry

-

30 min

Easy to Moderate Pace

-

Hold Each Pose for 2 min each (rest as needed)

- Half Pigeon (Use box and Band if able) Each Leg

- Seated Single Leg Side Stretch Each Leg

- World’s Greatest Stretch

ETAC

S w/u

-

400m sled drag

-

Warm up BS to 1x20

-

Warm up Bench Press

-

10x Bnech press @ body weight + 15cal

4rds for time

-

Barbell 21’s

3 sets

-

4x25 banded triceps push down

GPP

Standard Warm Up

-

WARM UP:

8x FDBR

8x LDBR

8x Rev Fly

8x Push Up w/ Row

3 rounds

-

FOCUS

10-1 Clean and Press Ladder

100m Ski after each rung

-

ACCESSORY

Barbell Curl

“21’s” (7/7/7)

3 rounds

-

CORE

5 min FLR

-

Cooldown:

150x Banded Tri Push Down

ETAC

S/E focus : 20x squat wk3

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

10x KBS + 3x knee jump

4-5 sets

-

6x2 @ 85% BS

2-3min rest

-

1x20

* 50# lighter than target 20x

-

4x8 GM

4x25 banded hip bridge

-

4x 30/30 echo

GPP

Standard Warm Up

-

WARM UP:

Warm Up Deadlift to 80%

10 Min EMOM

1x DL

-

IWT

5x Single Arm KB DL

250m Row/Ski

2 min Rest

3 rounds

-

10x KBS

250m Row/Ski

2 min rest

3 rounds

-

CORE

4x 30 sec Dead Hang

-

Cooldown:

100x Hollow Hold Lat Pull Down

GPP

Standard Warm Up

-

WARM UP:

15 min

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

Swing + Clean + Snatch + Windmill +TGU

-

IWT

5x Ground to Shoulder

500m Row @ 2k pace

2-3 min rest

3 rounds

-

10x Curl to Overhead Press

500m Row @ 2k Pace

2-3 min rest

3 rounds

-

CORE

4x 30 sec Heavy Towel Holds

-

Cooldown:

100x Face Pull

GPP

Standard Warm Up

-

WARM UP:

5x 20 Sec Sprint for Max Meters on Row/Ski/Bike

5x 5 Lateral Wall Slams

Take 2-3 min for Rest

-

FOCUS

3x (Ball Slam + Max Distance Broad Jump)

Full Rest (3-5 min)

*During Rest complete 10x Banded Pull Aparts with 3 sec pause open

-

ACCESSORY

Work to Heavy KB Farmers Carry for 30m

Perform 3 rounds at heavy Weight

-

CORE

50x Dead Bugs

-

Cooldown:

5-10 min stretching

ETAC

Swu

-

3x10 St @ Pvc/bb

-

3x knee jump

5x KBs

10x goblet sqt

3-4rds

-

Warm up back squat

4x4 @ 80%

3-4min rest between

-

1x20 @ 10# more than last week

-

3x8 good morning

3x8 GHR

-

3x12 DB Rrow

3x30 band leg curl

-

4x30/30 echo bike